We’re already starting to hear about this year’s seasonal wave of flu and colds coming for us. From most messages, you’d think we were all doomed. Seemingly well-intentioned, a lot of these premonitions do more to sell more vaccines, antibiotics, and other synthetic drugs than help build essential natural defenses.

Courtesy 123RF/Cathy Yeulet

I choose not to participate. I don’t like being sick. Although I’m approaching the age group that is supposed to be more susceptible to illness, I’ve been more resilient to these seasonal illnesses the past five years than ever before.

Rather than stock up on medicines and pain relievers to ease the symptoms, better to proactively take simple time-proven steps to build our immune system. A good defense is the best offense.

7 Natural Fortifiers

There are many things that help fortify our body’s immune systems but here are seven that will go along way to strengthen your family’s defenses against common illnesses.

1. Sleep. I should say a sufficient amount of quality sleep. Too many Americans are sleep-deprived. And that can definitely weaken your immune system. Mayo Clinic recommends 7-8 hours a night for adults, 9-10 for teens, and 10 hours or more for grade school-aged kids. Make sure you and your kids make good sleep a priority in your routine.

2. Cut the sugar! I don’t know of another everyday toxin that does more to undermine American’s health. We are sugar-loaded. Start by substituting more water for soft drinks. Learn to read nutritional and ingredient labels to stay on the alert for artificial sugars. And this public service announcement: Halloween isn’t far off—get control of that sugar rush!

3. Probiotics. The majority of our immunity’s strength comes from healthy bacteria in our intestines. Low quality foods as well as antibiotics kills this good bacteria. Incorporate naturally bacteria-rich foods like quality yogurts (not with the added fruit junk), sauerkraut, pickles, kefir, and kombucha—anything fermented or pickled. If you must take a prescription course of antibiotics, go double-duty on probiotic foods and/or supplementation.

4. Vitamin D3. Science continues to validate how important this hormone—not really a vitamin—really is to immune support. It is naturally synthesized by exposure to the sun—large portions of our skin to 10-20 minutes a day close to solar noon. Since most don’t spend much time outside anymore or weather doesn’t permit, most would benefit from an oral supplement. Check with your health care provider on a sufficient amount for your family members. Most adults could benefit from 1,000 iu daily—I take 5000 iu.

5. Whole foods and spices. The more food you can eat closest to its natural form, the better. Minimize the processed, convenience foods. Incorporate other immune-boosting foods like garlic and onions and spices like cinnamon, tumeric, and cayenne pepper. Like Hippocrates, often referred to as the father of modern medicine, said, “Let food be thy medicine and medicine be thy food.”

6. Good hygiene. While you can’t eliminate exposure to bad germs and viruses, you can certainly minimize it tremendously through simple practices. Teach kids to wash hands regularly, sneeze or cough into their elbow, and avoid touching their eyes, nose, and mouth unless hands are clean.

7. Essential oils. These have become a huge part of our health regimen. While they have been used as natural medicines for centuries, I love how they fortify my body’s systems to resist illness more effectively when used daily. There are numerous oils that strengthen immunity. The #1 blend I recommend for family use is doTerra’s On Guard. We saw such a dramatic difference in my wife’s weak respiratory system over two years ago when she started using it daily that she became a doTerra wellness advocate.

Again, you can add many other helpful immunity builders but these are my top. Don’t participate in this year’s flu and cold season. Take some of these simply preventative steps and keep your family healthy and happy.