Simple, Effective Ways to Strengthen Your Immune System This Winter

Reception OHC
Sep 6, 2024
3 min read

Updated: 12 hours ago

We’ve officially entered peak cold and flu season, and many of you are already feeling the effects: sinus pressure, fatigue, sore throats, congestion, and that general “something is off” feeling. As someone who used to struggle with chronic sinus infections—especially when exposed to mold—I understand how disruptive this season can be.

From a functional medicine perspective, the goal is not just to “treat” symptoms, but to build an internal environment that is naturally resilient. When your immune system has the nutrients, cofactors, and support it needs, your body is far better equipped to respond to pathogens quickly and effectively.

Below are six foundational principles that help create that resilience.

Start With Nutrition: Build the Terrain Before You Need It

Your immune system is only as strong as the terrain it operates in. Nutrient deficiencies, inflammatory foods, and poor digestion weaken the body’s first line of defense.

A supportive, functional-approach plate includes:

50% organic vegetables, especially leafy greens and cruciferous plants
25% high-quality protein (grass-fed, pasture-raised, wild-caught)
25% root vegetables for minerals and steady energy
Fruits—organic when possible—to provide antioxidants and polyphenols

Grains, legumes, and beans can be included in small amounts, but they are not the most nutrient-dense options for immune resiliency.

The more nutrient-dense the diet, the more raw materials your immune system has available.

6 Functional Medicine–Aligned Immune Support Strategies

1. Prioritize Whole-Food Vitamin C

Vitamin C is one of the most critical antioxidants during infection, but in functional medicine, we emphasize form and bioavailability.

This is why we rely on Camu Supreme (Camu Camu) from Supreme Nutrition — one of the two immune-focused supplements we use at Orie.

Why functional practitioners prefer whole-food vitamin C:

Camu Camu contains naturally occurring vitamin C alongside bioflavonoids
These cofactors significantly improve uptake and utilization
Whole-food forms avoid the “isolated ascorbic acid only” problem

Camu Supreme supports both acute immune responses and long-term antioxidant capacity.

2. Maintain Optimal Vitamin A & Vitamin D Levels

Vitamin A and D are not optional during cold and flu season — they are regulatory vitamins that determine how well the immune system recognizes, responds to, and recovers from viral and bacterial exposures.

Vitamin D:

Most patients living in northern regions are deficient year-round. Sunlight exposure, sunscreen use, and indoor lifestyles all contribute. Vitamin D modulates immune cell activity and inflammatory balance.

Vitamin A:

Quickly depleted during infection. Essential for mucosal barrier integrity (sinuses, throat, lungs) and white blood cell function.

Functional sources include:

Cod liver oil
Grass-fed liver or organ supplements (Ancestral Supplements, Nordic Naturals, Pure Encapsulations)

These provide both A and D in their natural, highly absorbable forms.

3. Support the Gut–Immune Connection

Over 70% of the immune system lives in the gut. Bone broth and fermented foods support this system through:

Mineral and electrolyte replenishment
Collagen and amino acids for tissue repair
Probiotics to stabilize the microbiome

A resilient gut equals a resilient immune system.

4. Use Targeted Herbal Support — Including Morinda Supreme

Herbal medicine is a cornerstone of functional immune care. Different herbs support different physiological pathways, which is why personalization matters.

One herb we rely on heavily during cold and flu season is Morinda Supreme (Noni) — one of Orie’s signature immune-support tools.

Functional benefits of Morinda:

Naturally antiviral, antibacterial, and antifungal
Supports balanced inflammation during acute illness
Regulates the gut-immune connection
Strengthens cellular communication within the immune system

When paired with Camu Supreme, you create a powerful, holistic immune support stack:

Camu Supreme → improves antioxidant status and vitamin C availability
Morinda Supreme → strengthens the body’s microbial defense system

This combination is excellent for prevention and for supporting the body in the early stages of illness.

5. Respect Your Body’s Energy Demands: Rest

From a functional standpoint, rest is not optional during illness. Immune activity draws heavily on energy reserves, nutrients, and metabolic resources.

Pushing through workouts or staying overly active diverts those resources away from healing, slowing recovery significantly.

Rest is a therapeutic intervention.

6. Maintain Basic Hygiene Without Over-Sterilizing

Hand-washing is a simple but effective strategy. However, avoid overuse of antibacterial soaps or hand sanitizers, which can disrupt the skin microbiome—another part of the immune system’s front line.

Balance is key.

Cold and flu season is inevitable—but prolonged or severe illness doesn’t have to be. A functional approach focuses on: