natural approaches for boosting immunity

7 Natural Approaches to Boosting Immunity for Winter and Year Round

Thriving families often embrace a holistic health approach at our chiropractic practice. We’re here to share seven natural approaches to boosting immunity for winter and throughout the year!

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7 Natural Approaches to Boosting Immunity for Winter

Eat Well

Think of food as your family’s fuel. Ditch the sugar-filled snacks and fill your fridge with colorful fruits and veggies. They’re packed with vitamins and antioxidants. 

Swap sugary cereals for oatmeal with berries and nuts, and choose healthy fats like avocado and olive oil instead of deep-fried treats. For protein power, think about wild-caught fish, organic pasture raised chicken, or nutrient dense beans.

But what about those mid-morning munchies or after-school bursts? We all crave snacks, and choosing wisely can keep energy levels high and cravings at bay. Look for combos of carbohydrates and protein to keep your family feeling full and fueled. Here are some delicious ideas:

  • Whole Greek yogurt with berries and honey: The yogurt provides protein and calcium, while the berries add sweetness and vitamins. Drizzle with a little honey for an extra kick.
  • Apple slices with almond butter: Classic for a reason! The fiber in the apple pairs perfectly with the protein and healthy fats in the almond butter.
  • Trail mix with nuts, seeds, and dried fruit: This DIY snack mix is customizable and packed with nutrients. Just be mindful of added sugars and choose nuts and seeds without unhealthy coatings.
  • Hummus and veggie sticks: This creamy dip packs a protein punch and pairs perfectly with crunchy carrots, cucumbers, or bell peppers.
  • Hard-boiled eggs: A simple and portable source of protein, perfect for on-the-go snacking. Pair with a whole-wheat cracker for some added carbs.

Remember, food is more than just filling bellies; it’s nurturing your family from the inside out! Use Nevada Moms free meal plan printable to help you plan and stay on track!


Even with a healthy diet, getting all the nutrients we need can be tricky. Consider adding high-quality supplements to bridge any gaps. Some high quality supplements we recommend and personally use from Standard Process include:

  • Immuplex  supports a healthy immune system through its essential micronutrient, mineral and antioxidant blend. It is an excellent source of iron, zinc, copper, chromium, folate, selenium and vitamins A, B6, B12, C and E! This promotes the body’s healthy inflammatory response and maintains normal white blood cell activity. 
  • Congaplex is used to support a healthy immune system response, especially the thymus gland. The thymus gland creates T cells that fight infections. It is also an excellent source of vitamin A, which is necessary for immune system cell development
  • Calcium Lactate is the most absorbable form of calcium. Our bodies need lots of calcium for many processes, one of which is to induce a fever. If we are deficient, it will draw calcium from our bones (hello body aches!) 
  • Children’s Immune (for children ages 4 and up) Supports the immune system, is an excellent source of vitamin D, zinc, vitamin C, prebiotics and colostrum. Made from organic elderberries and strawberries. 

There are a few others you may consider taking, but this can be case by case and differ for each family. For example, Vitamin D helps your bones and immune system stay strong, while Zinc is a superhero for wound healing and fighting off germs. Magnesium helps you relax and manage stress. 

Remember, talk to your doctor or chiropractor before starting any new supplements.

Move Well

Time to shake off the winter blues and get those bodies moving! Aim for at least an hour of activity each day, whether it’s a family walk, a trip to a local park, a backyard soccer game, or a nature hike. 

The fresh air and sunshine will work wonders on your mood and energy levels. Bonus points for outdoor adventures! You can even make it into a family challenge and participate in the 1,000 Hours Outside challenge

Don’t worry, every little bit of movement counts, so take the stairs, dance in the kitchen, and move your bodies with joy!

Think Well

Our world can be pretty noisy, but finding moments of stillness is like giving your mind a break. Help your family manage stress and worries by carving out daily space for quiet moments. 

Maybe it’s meditation, journaling, prayer, reading a good book, or even just sitting in silence. You can set a goal as a family to spend anywhere between 5-30 minutes a day practicing one of these.

Remember, a peaceful mind leads to a happy family, so prioritize creating calm spaces in your daily routine.

Chiropractic Care

Our nervous system’s job is to adapt to anything and everything that goes on in our world: physical stress, chemical stress, mental and emotional stress. Think of your nervous system as a giant highway for messages between your brain and your body. When there are bumps or blocks in the road (called subluxations), things won’t be functioning as well as they should . 

Regular chiropractic adjustments can help remove these interferences , keeping your nervous system running as optimal as possible . This can boost your immunity, improve sleep and recovery, and help you adapt to all the stressors in your life better. So, think of chiropractic care as a tune-up for your family’s health!

Nevada Moms Discount: Gift of Health Initial Consultation $100 ($360 savings). CODE: Mention “Nevada Moms” for your initial consultation, neuro-spinal exam, xrays, report and findings for $100. 

Recover Well

Sleep isn’t just for the lazy,  it’s so important for your body and brain! Aim for 7-9 hours of sweet dreams each night to allow your body to repair and recharge. Get into a regular sleep schedule, dim the lights before bed, and ditch the screens for a while. 

Embrace the golden hour,  get at least 30 minutes of sunshine every day. This helps your body make vitamin D, which keeps your mood bright and your bones strong. We recommend making bedtime a priority for everyone!


Water is another important fuel for your body, and you need plenty of it to stay healthy. 

Aim for at least half your body weight in ounces of water each day. So, if you weigh 150 pounds, that’s about 75 ounces, or roughly 9-10 glasses. 

Switch it up with a squeeze of lemon for a refreshing twist, celtic salt, or even electrolytes like relyte or organic unsweetened coconut water.

We also recommend keeping a reusable water bottle handy to stay hydrated on the go. Remember, water is your body’s best friend, so keep it flowing!

Family Wellness For Any Season

By embracing these simple steps, you can build a fortress of family wellness that stands strong through any season. So, gather your loved ones, step into the sunshine, and embark on a journey of health together.

Remember, you are the leader of your family’s well-being, and with each healthy bite, mindful movement, and restful night, you pave the path to a life filled with laughter, resilience, and vibrant health!

family first chiropractic
Family First Chiropractic

Dr. Rick Swecker, Dr. Kaitlyn Shikada and Dr. Ray Daniels of Family First Chiropractic provide care for expecting mothers, infants, children, adults, athletes, and seniors in the Reno-Sparks community. Chiropractic care focuses on supporting and regulating your nervous system to increase your ability to adapt to life's physical, chemical, and mental stressors. They support your overall wellness by providing educational resources to help you understand your body and achieve your health goals.