Still Fighting a Cold This Spring? Here’s How to Support Immune Health Naturally

Spring has officially arrived — the flowers are blooming, the sun is out longer… and yet, head colds are still making the rounds.

If you’re busy, juggling meetings, deadlines, and your never-ending to-do list, your immune system might be quietly waving a white flag.

The good news? You don’t need a complicated wellness routine or a pantry full of powders to support your immune health. As a health coach who specializes in helping busy people stay healthy (and sane), I’ve got practical, food-forward strategies to help you feel your best — without burning out or giving up your favorite meals.

1. Support Your Body with Real, Whole Foods

No need for fancy superfoods — just consistent, colorful meals made from ingredients your body actually recognizes.

Think:

• Leafy greens

• Citrus fruits

• Garlic, ginger, and turmeric

• Lean proteins and legumes

• Whole grains and healthy fats

Chef Coaching Tip:

Build a simple 3-meal rotation you can rely on.

Examples:

• Roasted salmon + sweet potatoes + steamed broccoli

• Veggie stir-fry with brown rice and tofu

• Mason jar salads with beans, greens, and grains

These staples are fast to prep, budget-friendly, and packed with immune-supporting nutrients.

2. Make Sleep Non-Negotiable

Sleep is your body’s built-in repair system. It’s not just about rest — it’s when your immune system does some of its best work.

Small shifts that make a big difference:

• Power down screens 30–60 minutes before bed

• Swap evening wine for calming tea (chamomile is a favorite!)

• Keep your room cool and clutter-free for better rest

3. Keep Your Environment Low-Tox

Your immune system responds to more than just what you eat — your environment matters too.

Simple spring swaps:

• Trade plastic containers for glass or stainless steel

• Choose natural cleaning sprays over harsh chemicals

• Burn beeswax candles instead of heavily fragranced ones

• Switch to a natural deodorant without aluminum or synthetic fragrance

It’s not about being perfect — it’s about reducing the stress on your body where you can.

4. Prep Smart to Stay Nourished on the Go

Meal prep doesn’t have to mean spending your whole Sunday in the kitchen. It just needs a system — and that’s where chef coaching comes in.

Quick prep strategies for busy weeks:

• Batch-cook protein and grains at the same time

• Roast a sheet pan of veggies to mix into different meals

• Keep quick staples on hand: boiled eggs, hummus, cut veggies, berries, and nuts

• Use freezer-friendly recipes to save time and money

5. Move Gently and Often

Exercise doesn’t have to be intense to be effective. Daily movement helps your lymphatic system — a key player in immune support — and boosts mood and energy levels.

Try:

• A brisk walk during lunch

• Gentle stretching between meetings

• Taking phone calls while standing or walking

• Dance breaks (yes, really!)

Final Thoughts

Even in spring, your immune system can use a little TLC — especially if your schedule is full and your bandwidth is low.

Small, consistent shifts in your food, routine, and environment can make a huge difference in how you feel day to day. And if you’re looking for support in making those changes realistic and sustainable, that’s exactly what I help with.

Let’s build a low-stress, high-impact routine that supports your body all season long. Because you deserve to feel good — even if you are in back-to-back Zooms!