Preparing for sick season — practical tips for real life, for busy families and hard-working adults.
Fall is here, school is back, and germs are making the rounds like clockwork. Between busy work weeks, after-school sports, and the everyday stress of keeping a household moving, it feels like there’s no time to get sick, and yet somehow, sick season always finds us.
In my own house, we’re not immune superheroes. Brand and I both work full-time, we’re hauling kids to cheer and soccer, and let’s be honest, germs come home whether we like it or not. The truth is, none of us are doing this perfectly. But that’s not the point.
The goal isn’t perfect; it’s resilience. It’s building small, steady habits that give your body enough support to keep moving forward through stress, busy schedules, and yes, the wave of seasonal sickness.
Here’s how we can boost immunity and build resilience in real life.
1. Food is Your First Defense
About 70% of your immune system lives in your gut. This means that if we regularly fuel ourselves with drive-thru meals, sodas, and processed junk, we’re essentially setting the stage for disaster. Think of your gut as headquarters; you want it fully stocked, not running on fumes.
Simple ways to boost immunity:
- Cut the sugar + fast food cycle. It keeps blood sugar spiking, cortisol high, and your defenses low. Energy drinks like Red Bull or Alani fall into the same trap; synthetic energy that burns you out instead of building you up. For hard-working crews, hunters, or parents running on fumes, something like Mountain Ops Ignite is a smarter choice. Fueled with vitamins and nutrients to support your body.
- I keep a Mountain Ops in stock! If you’re curious which ones we love or want to grab some for yourself, lets talk!
- Leafy greens: romaine, spinach, kale (if you like it). That spinach–kale mix from Walmart? Easy, cheap, and packed with folate + vitamin C.
- Tomatoes: underrated but loaded with vitamin C and antioxidants that help fight free radicals.
- High Vitamin C fruits + veggies: bell peppers, kiwi, oranges, strawberries, broccoli, pineapple, mango, berries. Tropical fruits give a vibrant vitamin C punch.
- Cook with flavor + function: garlic, onion, parsley, thyme, ginger, rosemary, cilantro, basil. These are natural immune boosters. Try lemon and ginger in hot water in the morning, add ginger to smoothies, or infuse it in water with a sweet fruit to balance.
- Seeds + nuts: pumpkin seeds (zinc powerhouses) and walnuts (rich in omega-3s for inflammation and brain health).
- Broths + soups: soothing, mineral-rich, and easy to digest (perfect for prevention or recovery).
- Fermented foods: yogurt, sauerkraut, kefir, kimchi. Gut-friendly bacteria that keep your immune system sharp.
2. Hydration = Circulation = Defense
When we’re even a little dehydrated, our whole system lags — digestion, energy, and even how well our body clears out germs.
Hydration habits that help:
- Water first. Aim for steady sips throughout the day, not just guzzling when you’re already parched.
- Electrolyte support. We like Hydrate by Mountain Ops, great for replacing what’s lost on job sites, in practices, or when you’re under the weather.
- Infused waters + natural bases. Make hydration fun and functional:
- Cucumber + lime + thyme
- Mint + strawberry
- Ginger + tropical fruits (mango, pineapple)
- Coconut water as a base for natural electrolytes and extra hydration
Juice with benefits:
- Pineapple juice → Franklin family favorite here — hydrating and full of vitamin C + bromelain, which helps calm inflammation.
- Cranberry juice → Supports kidney health by helping to flush the system and keep things balanced. Look for 100% juice (skip the “cocktail” versions with added sugar).
- Tart cherry juice → A secret weapon for recovery and relaxation. Packed with antioxidants and naturally occurring melatonin, it helps ease inflammation and supports a calm, restful night. A small glass in the evening can be a gentle wind-down ritual for adults and kids alike.
Tip: Keep a water bottle handy for the kids, they’ll drink more if it’s fun and easy.
3. Move Your Body, Move Your Lymph
Your lymphatic system is like your body’s drainage system. It clears out waste and helps immune cells travel where they’re needed. But unlike your heart, it doesn’t have a pump. It relies on your movement.
Ways to keep it flowing:
- Walking (simple but powerful).
- Stretching or yoga — especially twists and gentle inversions.
- Rebounding (mini trampoline if you have one).
- Massage or dry brushing to stimulate circulation.
- Sun exposure + outdoor time: Spending 20–30 minutes outside not only helps your lymphatic system move naturally but also gives you a healthy dose of vitamin D, which supports immune function.
Even 10 minutes of movement can help your body clear out waste and stay resilient.
4. Stress + Rest: The Balancing Act
Stress happens with deadlines, bills, kids, and life. But constant stress is like leaving your front door open for germs. Find quick resets that fit into a busy day:
- Breathe in the car before going inside.
- Trade a scroll for a stretch.
- Protect one meal a day as “unplugged.”
Rest doesn’t have to be perfect, but consistent:
- Take a hot shower before bed.
- Sip calming tea (tulsi, chamomile, lemon balm).
- Go to bed 20 minutes earlier or sneak in a nap.
- Topical magnesium: Tallow magnesium creams applied to your neck or feet at night can support relaxation.
- Magnesium soaks: Once a week or every other week, a magnesium bath can help soothe muscles, support circulation, and give your body a gentle reset.
Stay rooted, stay resilient. Stress isn’t just physical; it hits emotionally and spiritually too. Taking small moments to breathe, reflect, or reconnect with what matters helps lower stress hormones and keeps your mind steady. Think of your routines and habits as the roots of a tree: even when life, germs, or chaos blow through, your structure keeps you upright. Staying grounded spiritually and emotionally reinforces all the other wellness habits you’re building for your body.
5. Supportive Add-Ons (Not Magic Pills)
Supplements aren’t a free pass, but they can fill important gaps:
- Vitamin D3 /K2+ Zinc (especially in fall/winter).
- Magnesium (stress + sleep support = stronger immunity).
- Forms like glycinate or taurate, gentle and highly effective for relaxation, sleep, and supporting tension-related headaches
- Probiotics (gut = immune system headquarters).
- Herbal support: elderberry, echinacea, tulsi, lemon balm,
Magnesium is involved in over 300 enzymatic functions in the body, from supporting relaxation and sleep to helping your muscles and nervous system function well. Getting enough magnesium can make a big difference for stress management and overall immunity.
I personally use Magnesium Breakthrough from BiOptimizers because it includes all seven elemental forms of magnesium, giving broad support. For those interested, you can use MountainRoot10 for a little savings when trying it out.
6. Joy, Environment & Full-Body Wellness
- Plants in the house: Indoor greenery naturally purifies the air and brings calm energy.
- Essential oils: Optional, but they can support mood and focus:
- Peppermint + eucalyptus: energizing, clears airways
- Citrus oils (lime, grapefruit, lemon): uplifting
- Vanilla + lavender: relaxing and cozy
- Clove bud: warming, antimicrobial properties
- Laughter, connection, sunlight, hugs — all lower stress hormones and strengthen your immune response.
Consistency over perfection is key! Small daily habits compound into real resilience for body, mind, and spirit.
The Bottom Line
We can’t bubble-wrap ourselves from every germ. But we can build everyday resilience with food, hydration, movement, stress resets, grounding, environmental support, and joy. No family is doing this perfectly. But every step we take toward nourishing, resting, moving, and grounding ourselves makes sick season a little less overwhelming.
What wellness routine keeps you smiling through the germ battle?
I’d love to hear what works for your family, little habits, favorite drinks, or quick resets that help you stay resilient all season long!
Boost your immunity, build your resilience one real-life habit at a time.
Disclaimer:
I am not a medical professional. The information shared here is for educational and wellness purposes only and is based on my personal experience and research. Always consult your healthcare provider before making changes to your diet, supplement routine, or exercise program, especially if you have underlying health conditions or are taking medications.
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