Feeling Worn Down? Here’s How to Not Get Sick This Season

Written by: Baldomero Garza

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Time to read 4 min

If you’re tired of battling constant colds or dragging through the winter months, you’re not alone. This guide to How to Not Get Sick offers proven steps to boost your immune system, energize your body, and stay resilient against seasonal illnesses. In this post, we’ll cover the role of Vitamin D3, NAC, cold exposure, diet, and lifestyle adjustments to help you avoid getting sick.

Are You Tired of Getting Sick Every Winter?

For many of us, the colder months bring more than just chilly weather—they bring colds, flu, and a general sense of fatigue. If you’re one of the many who feel constantly run down or can’t seem to shake off that nagging cold, it might be time to take a different approach. Instead of treating symptoms after they appear, learn how to avoid getting sick by building up your body’s natural defenses. This guide dives into practical strategies to strengthen your immune system and reduce your chances of getting sick this season.

Why We Get Sick – And How to Avoid It

The first step in learning How to Not Get Sick is understanding why we fall ill in the first place. Seasonal illness isn’t just a product of colder weather; it’s often a result of a weakened immune system due to lack of sunlight, poor dietary choices, and lower levels of physical activity. Our bodies face more challenges when temperatures drop, and without the right support, our immune defenses can easily fall short.

Here’s why you’re at a higher risk of illness during the colder months:

  1. Reduced Sun Exposure: Less daylight and shorter days lead to lower Vitamin D levels, a key nutrient for immune health.

  2. Holiday Diets: With more processed foods and sugary treats, holiday eating habits can compromise immune strength.

  3. Increased Indoor Time: Spending more time indoors with less fresh air can heighten exposure to bacteria and viruses.

Five Key Steps for Building Immunity and Avoiding Getting Sick

Now that we know the primary risk factors, let’s look at effective strategies to not get sick. These methods help build a robust immune system, increase energy, and keep your body resilient throughout the winter months.

1. Prioritize Vitamin D3 Intake

Vitamin D3 is crucial for immune health. Studies show that around 40% of adults have insufficient Vitamin D levels, weakening their body’s ability to fight off illness. Almost all immune cells have Vitamin D receptors, meaning they need Vitamin D to function optimally. Here’s how to incorporate it effectively and help you avoid getting sick:

  • Take 5,000 IU of Vitamin D3 daily: if your blood levels are low, especially if you’re not getting regular sunlight.

  • Pair Vitamin D3 with Vitamin K2: to ensure proper calcium absorption and support bone health.

  • Measure your Vitamin D levels: if you’re frequently sick; optimal blood levels should be around 60-80 ng/mL.

For a reliable, high-quality Vitamin D supplement, check out  THE D from MSW Nutrition, which includes K2 for maximum effectiveness.

2. Add NAC for Respiratory Health

N-acetylcysteine (NAC) is a powerful antioxidant precursor that helps boost immunity, reduce inflammation, and promote respiratory health by thinning mucus. Especially during flu season, NAC can provide substantial benefits for to help you avoid getting sick:

  • NAC Supports Immune Health: NAC supplementation can reduce the frequency and severity of colds and flu by supporting immune function.

  • Clears Respiratory Congestion: NAC helps to thin mucus, making it easier to clear your airways, which is especially helpful during the colder months.

  • Reduces Inflammation: Regular NAC use can help reduce chronic inflammation, a risk factor for many illnesses.

3. Embrace Cold Exposure for Immune Support

Cold exposure is a surprisingly effective way to boost immunity. By allowing your body to adapt to lower temperatures, you can naturally stimulate immune cell production, improve circulation, and reduce susceptibility to getting sick.

  • Take a cold shower or plunge once a week to help activate your body’s natural defenses.

  • Spend time outdoors regularly—even when it’s chilly—to adapt to lower temperatures gradually.

  • Dress for the weather, not warmth , to let your body adjust to the cold.

4. Stick to a Health-Conscious Diet During the Holidays

Holiday eating is often loaded with sweets and processed foods that can weaken your immune system and leads to getting sick. Instead, choose nutrient-dense foods to keep your immune function strong and your energy levels high. Here’s what to focus on:

  • Avoid refined sugars that can lower your body’s ability to fight off germs.

  • Choose whole foods like vegetables, lean proteins, and complex carbs that support digestive and immune health at they help you avoid getting sick.

  • Limit dairy and bread , which can create excess mucus and compromise respiratory health.

5. Limit Alcohol Consumption

Alcohol impacts the digestive tract and weakens your immune defenses. To minimize its effects, consider drinking in moderation, especially during the colder months. Here’s how alcohol leads to you getting sick:

  • Disrupts Gut Health: Alcohol can damage the gut lining, leading to weakened immunity.

  • Dehydrates and Exhausts: Drinking too much can make you feel fatigued and dehydrate the body, both of which increase susceptibility to being sick.

  • Inflames Body Systems: Alcohol triggers inflammation, weakening the immune response and recovery.

Start Implementing These Habits for a Healthier Season

Making small changes in your daily habits can have a significant impact on your health this winter. Start by including key supplements like Vitamin D3 and NAC, embrace cold exposure, choose nutritious foods, and reduce alcohol intake. If you begin now, your body will be better prepared to fend off illnesses as the season progresses.


Take these steps and you'll notice that this season you will get sick less often.



Vitamin D, especially with K2, is one of the best ways to help you avoid getting sick. We now feature this vital supplement in a 2 month and a 4 month supply, to help you with any battle with any type of sick you can think of.

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