Most of us want to spend the holiday season socializing with friends and family, not spending quality time on the couch with a box of tissues. Unfortunately, this time of year also presents many opportunities to catch a bug. Try bolstering your immunity with the following natural strategies.

Natural Ways to Improve Immunity

• Breathe Clear

  Try moistening nasal passages with sprays or washes. Saline sprays or xylitol sprays help liquefy secretions, eliminating buildup. They also reduce inflammation, decrease postnasal drip, and flush mucus from your nose. Studies show that kids given xylitol products or nasal spray are less likely to develop ear infections.

• Exercise (But Not Too Hard)

  While too much intense exercise can weaken one’s immunity, moderate exercise improves the functioning of infection-fighting cells.

• Get Rest & Relaxation

  Chronic stress suppresses the immune system, increasing your chance for infection, so get enough relaxation and sleep.

• Take Vitamin D

  Vitamin D3 boosts immune cells. It can be challenging to get enough during the winter without supplementation. Research has linked low levels of vitamin D in the blood with greater susceptibility to flu, colds, and upper respiratory tract infections.

• Vitamin “C” the Light

  This vitamin helps produce anti-stress hormones and interferon, an immune system protein. It stimulates production of infection-fighting white blood cells. Find it in citrus fruits and veggies such as broccoli and kale. If you have a cold or the flu, “take vitamin C 1,000 to 3,000 milligrams (mg) every few hours while awake, then lower the dose if and when you get loose stools,” recommends Jacob Teitelbaum, MD.

• Gobble Garlic

  Garlic protects the body from illness and helps it recover more quickly from a virus. It also contains zinc. People deficient in this mineral tend to get sick more often. If you don't care for garlic, you can try odorless aged garlic extract.

• Think Zinc

  To relieve sore throats, Dr. Teitelbaum recommends zinc lozenges (containing 10 to 20 mg of zinc) four or five times daily. Take zinc within 24 hours of the first symptoms; it can shorten a cold by a day or more as well as lessen symptoms.

• Be “Pro” Probiotics

  Probiotics (“good” or “friendly” bacteria) improve immunity. They come from fermented foods (yogurt, kefir, miso, sauerkraut) and can also be taken in capsule form.

• Make Room for Mushrooms

  Consider medicinal mushrooms such as reishi, maitake, and cordyceps. Reishi reduces stress and strengthens the immune system at the same time that it regulates excessive immune response, such as allergies and autoimmune diseases.  Maitake mushroom extract stimulates white blood cells that target bacteria. Cordyceps improves lung function in chronic bronchitis.

• Slurp Soup

  Chicken soup keeps you hydrated, eases congestion, and soothes your throat. Plus it tastes good.

• Find Ease with Echinacea

  Studies show that this herb can decrease the duration and severity of colds and flu.

• Savor Dark Chocolate

  You read that right. “Dark chocolate is an effective and tasty cough suppressant. It’s as effective as codeine,” says Dr. Teitelbaum.

• Sip Teas

  In addition to being hydrating, green tea and chamomile tea are rich in antioxidants. Many teas are also associated with relaxation, which may be helpful for boosting immunity. Blends that include echinacea, elderberry, slippery elm, or other immune-boosting and symptom-soothing ingredients can do double-duty on your cold.

The change of seasons does a number, not just on the immune system, but on our largest organ as well—the skin. Less moisture in the air combined with wind and cold can leave our skins looking and feeling dry and dull. Slathering on lotions can help, but it can also clog pores and, without proper exfoliation, leave skin unable to renew itself. Proper topical skin care will certainly help keep your complexion and body feeling and looking good, but don’t forget beauty from within. Taking care of yourself internally can be the key to healthy skin from head to toe. Treat yourself to the following fall skin treats.

Autumn Skin Care Tips

• Get Proactive with Probiotics

  These healthy bacteria that live in our digestive systems do more than keep our bowels working; they also boost our immune systems and promote healthy skin. Take a daily probiotic that is proven to survive into the lower intestine.

• Stay Hydrated

  Help your body adjust to the drier climate by keeping it hydrated from the inside out. Sip on hot water with lemon throughout the day or herbal teas. If you can, begin the day by sipping a cup of warm water with lemon before breakfast.

• Opt for Unprocessed

  Your skin will thank you for avoiding processed foods that contain chemicals and sodium, which can result in puffy, red skin. Opt for fruit, warming vegetable soups like this Carrot Ginger Soup, and unsalted nuts and seeds instead of processed snacks.

• Honey

  A natural humectant, drawing moisture to the skin, honey gives a potent punch of minerals and vitamins to skin. Check out these tips for using honey.

• Pumpkin Mask

  Pumpkin contains alpha hydroxy acid—a natural exfoliant that gets rid of dead skin cells. Simply apply canned or steamed and mashed pumpkin to clean skin for 10 or 15 minutes. Add honey and cinnamon for aromatherapy and extra moisturizing benefits. Rinse with warm water, then moisturize.

• Dry Brushing

  This Ayurvedic treatment of gently brushing the body with a dry brush before bathing is said to stimulate circulation and the lymphatic system (a vital player in immune health) and remove dead skin cells. Once a week, before your shower or bath, lightly brush the skin with small strokes toward the heart with a natural-bristled brush. Finish with the abdomen.

• Sip Herbal Tea

  Not only can herbal tea hydrate you, certain herbs have powerful skin benefits. Rosehips are high in vitamin C, a definite skin nourisher. Burdock and red clover are good for detoxing the liver, which can help diminish under-eye circles. Dandelion is a great detoxing tea and can help skin bounce back from a night of indulgence. Check out the boxed tea section at your natural products store for herbal teas that support skin health.

• Scrub Up

  At least once a week exfoliate with a body scrub. Sugar will naturally exfoliate without the sting that salt can impart. Mix 2 parts organic sugar to 1 part oil or honey. Oils can be extra virgin olive, apricot kernel, coconut (melted), or any other food-grade vegetable oil. For an aromatherapy benefit, add a few drops of essential oil. Simply mix and store in your cupboard. Try adding sugar to your facial cleanser for an exfoliating boost.

Sometimes a pimple is just a pimple, but many times it’s a sign our bodies need some extra care. Our skin often reflects overall health. As our largest organ, it can signal that something deeper needs looking after.

We often think of acne as being isolated to the skin, but if we look deeper, we can see there are systemic issues going on. Yes, we should be caring for our skin with external measures to keep pores clear, but we need to be caring for our bodies as well. Poor diet, digestive problems, hormone imbalances, and toxins and heavy metals are often the real culprits behind a chronic acne problem.

External skin care

In addition to natural, soap-free acne cleansers, or even the seemingly counterintuitive “oil cleansing” method (many people with acne swear by it), there are other approaches that can reduce bacteria and balance oil production.

A few drops of antiseptic essential oils such as tea tree, lavender, sandalwood, and oregano mixed in pure water and sprayed or blotted onto the skin can be helpful.

Raw manuka honey can be used as a nourishing antibacterial and exfoliating mask or cleanser. Lemon juice and/or baking soda can also help exfoliate skin, and apple cider vinegar has antibacterial properties and the right level of acidity to help protect skin.

Whenever undertaking a new topical regimen, it’s important to start with a small test area to make sure your skin responds well.

From the inside out

Acne is much more prevalent in industrialized societies, which may be a result of the Western diet, environmental toxins, or other modern influences. A few lifestyle changes can make a big difference.

It’s important to avoid inflammatory, processed foods like sugar and sweets, trans-fats, dairy, deep-fried foods, and chemical additives. Also, eliminating gluten helps some people. These ingredients can wreak havoc on our digestive system, which is directly related to skin health. They can also contribute to hormone imbalance, feed bad bacteria, and weaken the skin’s protective and repair mechanisms.

Instead, emphasize green leafy vegetables such as chard, kale, and spinach; brightly colored vegetables like peppers, squash, and sweet potatoes; sulfur-rich foods like broccoli, cabbage, and eggs; healthy fats like omega 3s and olive oil; and lean, organic protein. Probiotic foods such as sauerkraut, low-fat yogurt, kefir, and miso contain beneficial bacteria that can support skin, digestive, and overall health. There are also many herbs that can help by reducing inflammation and free radical damage, including ginger, turmeric, oregano, thyme, and rosemary.

Antioxidant-rich fruits like berries, melons, and mangos are good for the skin, but use fruits in moderation as they can spike glucose levels, resulting in inflammation.

Detox & nourishment

Unprocessed, clean foods like those mentioned above help reduce inflammation, nourish the skin and body, and promote detoxification. In addition, a number of supplements can help further these benefits.

Food-based sources of A, B complex, C and E (mixed tocotrienols) provide antioxidant support and promote detoxification. Zinc helps fight bacteria associated with acne and supports skin repair. Antioxidants such as alpha lipoic acid, CoQ10, and N-Acetyl-Cysteine (NAC) support skin health and fight inflammation. Nutritional enzyme supplements reduce inflammation, and support digestion, circulation, and tissue repair. Be sure to stay hydrated with plenty of filtered water as well.

For more complete detoxification and overall health support, consider supplements that include a combination of alginates from seaweed and modified citrus pectin (MCP). MCP safely removes heavy metals, such as lead, cadmium, and mercury from the body, while actively supporting cellular health, cardiovascular health, immunity, and more. Alginates are also known for their ability to detoxify heavy metals and radioactive isotopes.