5 Simple Functional Medicine Immune System Support Tips

As we transition into cooler months, it’s more important than ever to support your body’s natural defenses.

Our functional medicine co-founder, Leah Streich, PA-C, shares her top five functional medicine immune system support tips to try through lifestyle, nutrition, and evidence-based therapies.

1. Prioritize Restorative Sleep

Quality sleep is the foundation of a healthy immune system.

• Morning sunlight helps regulate melatonin and improve nighttime sleep quality. Step outside early in the day to anchor your circadian rhythm.
• Grounding outdoors (walking barefoot or spending time in nature) can help balance cortisol and support immune regulation.
• In the evenings, reduce blue light exposure with blue light blocking glasses or switch to red light bulbs to promote deeper, restorative rest.

At Clinic 5C, we often start immune-focused care plans by addressing sleep first, because healing begins with rest.

2. Nourish Your Body Through Food

Your plate is your first line of immune defense.

• Load up on Vitamin C–rich foods like citrus, kiwi, bell peppers, and leafy greens.
• Add fresh garlic for its natural immune-activating compound, allicin.
• Boost your polyphenol intake with berries, dark chocolate, olives, and green tea. These powerful antioxidants help reduce inflammation and strengthen your body’s defenses.

A nutrient-dense diet not only helps you fend off seasonal bugs but also supports long-term immune balance.

3. Add Supportive Nutrient Boosts

Sometimes, your immune system needs a little extra support. This is especially true during stress or recovery.

• NAC (N-acetyl cysteine) helps thin mucus and boost glutathione, your body’s master antioxidant.
• Green Tea Extract (EGCG) supports immune balance and has antiviral properties.
• Vitamin D3 with K2 is critical for immune resilience and inflammation control.
• During times of high immune demand, Vitamin C IV therapy or Metagenics Immune Active (available at Clinic 5C) can provide targeted support with key nutrients like NAC, EGCG, and Vitamin C.

Ask your Clinic 5C provider which supplements or IV therapies may best support your immune system this season.

4. Explore Advanced Oxygen Therapies

If you’re looking for next-level immune and detox support, consider Ozone Therapy.

• Ear ozone therapy can aid ear and sinus health during immune challenges.
• IV ozone therapy provides systemic immune and detoxification benefits.
• Ozone can help disrupt microbial biofilms, enhance circulation, and promote overall immune balance.

At Clinic 5C Functional Medicine, ozone therapies are part of our integrative approach to strengthening immunity and optimizing recovery.

5. Take a Whole-Body Approach

The immune system doesn’t work in isolation. It’s influenced by your sleep, stress, nutrition, and environment. By integrating these five strategies, you create a strong foundation for resilience all year long.

Whether you’re looking to fine-tune your nutrition, boost your immune system, or explore therapies like IV Vitamin C or ozone, our team at Clinic 5C Functional Medicine is here to support you. Book a functional medicine consultation in Spokane today!

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