Boost Your Immunity: Beating the Seasonal Sniffles
Boosting Immunity
There’s a charm to winter that’s impossible to replicate—snow-covered streets, cozy sweaters, the glow of firelight reflected in frosted windowpanes. Beneath this picturesque scene lurks an unseen guest, one far less romantic: germs. GROSS! Pass the sanitizer and you best be covering your mouth! Yes, winter is as much the season of sniffles as it is of snow angels, and the culprit often lies in the very spaces we retreat to for comfort. This blog post is about what I do, try things at your own risk, and do your own research.
Indoors, we breathe the same air over and over, creating the perfect breeding ground for bacteria and viruses. When windows remain firmly shut against the chill, we’re sealing ourselves in with tiny invaders. Ventilation isn’t just a luxury—it’s a necessity. Open a window for just ten minutes a day and let fresh air sweep through your space. Not only will it reduce germ buildup, it’ll also do wonders for your mental clarity, blowing away the cobwebs of winter lethargy. I have also introduced both air purifying plants and a literal air purifier to my space to further support my mission.
Winter is a paradox. It calls us to slow down, hibernate, and replenish. Yet, it also brings the chaos of holidays, deadlines, and social obligations. The irony is almost poetic: the quietest season demands the most from us. This duality underscores the need to fortify our immune systems, not just for ourselves, for the joy of being present with loved ones. After all, the laughter of friends, the warmth of family, and shared moments are the best antidotes to seasonal sadness. A sun lamp can also help if you feel a bit too gloomy, try it all I always say.
Let’s talk about the magic of community. Connection isn’t just good for the soul; it’s good for the body. Science shows that strong social bonds can reduce stress, boost endorphins, and enhance immune function. When we laugh with friends, hug loved ones, or even share stories around a table, we’re not just building relationships, we’re building resilience. Make a point to cultivate your circle. Host a game night, call an old friend, or join a group yoga class. A healthy immune system thrives on joy, and joy loves company. If you went out and had a big meal that’s the perfect time to take a zinc supplement, NEVER take zinc on an empty stomach, I learned that the hard way.
Rest
For as long as I can remember I have been a “I DON’T WANT TO GO TO BED YET!” kid/teen/adult and as an adult I am great at disciplining myself in so many arena’s of my life that I realize sleep is sort of the last frontier of that for me. I conquered the voracious nature of my information consumption by downloading an app called “Be Present”, and set a cut off time for all the fun apps on my phone to enforce a wind down. There are a lot of apps that can help you parent your inner child before bedtime and ultimately good quality sleep is the bedrock of health. If winter had a love language, it would be rest. In a world that glorifies hustle, rest is often seen as indulgent. Nothing could be further from the truth. Sleep is when your body repairs itself, producing infection-fighting cells and resetting your immune system. Without it, you’re as defenseless as a snowman in a heatwave.
Set a bedtime routine that feels indulgent—a warm bath, a soothing tea, and a ban on screens. Rest is your superpower, darling. Use it wisely. I have found melatonin leaves me groggy while magnesium and L-Theanine allow me to relax before bed and wake up refreshed. A by any means necessary approach to conquering this habit of mine is still very much in play. I love being awake.
Vitamin C
Vitamin C often gets trotted out like the guest of honor at a winter wellness party, and for good reason. This antioxidant powerhouse boosts white blood cell production, reduces inflammation, and keeps skin—your first line of defense—healthy. My favorite health enthusiast and nongenarian(she’s 92) Evelyn Turkell once advised me that 6000mg of vitamin C taken at the hint of a sniffle will knock it right out. I met Evelyn many years ago at the Whole Body section(pre-Bezos) in Ridgewood and she has guided me to some of the most helpful health resources. She has also told me if it isn’t in a book don’t trust it because anyone can post on the internet. Take my advice with caution, I’m here telling you what I do not what TO do and learn more about her here.
Back to Vitamin C, since it’s water-soluble, your body doesn’t store it. That means you need a steady supply throughout the day. (for me that’s 6000mg 3x/daily when I feel something coming at me) A sensible version for the more food-based vitamin and mineral Connoisseur is to start your morning with a glass of lemon water, snack on kiwi mid-afternoon, and toss some bell peppers into dinner. Just remember: Vitamin C’s efficiency can clash with certain medications, so avoid pairing it with your prescriptions.
Vitamin D3 and K2
If Vitamin C is the star, Vitamin D3 is the director behind the scenes. Known as the "sunshine vitamin," D3 is crucial for immune function, especially during winter’s shorter days. Here’s the twist: D3 needs Vitamin K2 to direct calcium where it belongs—into your bones, not your arteries. Together, they’re a dream team, supporting not only your immunity, also your cardiovascular health. Find them in fatty fish, egg yolks, or quality supplements, and let these vitamins brighten your winter days.
The best way to get Vitamin D is to get outside and it’s never too cold, you just don’t have enough clothes on. “There is no bad weather, only bad gear”- Athlete Proverb
Elderberry Syrup
Elderberries may not wear a cape, they’re superheroes nonetheless. This ancient remedy is packed with antioxidants and has been shown to shorten the duration of colds and flu. Plus, it’s versatile—stir it into tea, drizzle it over pancakes, or take it straight like the medicine it is. I learned about supplementing with Elderberry Syrup from a client I trained in 2018 back when I was working at Get in Shape For Women, she was a school nurse who had not gotten the flu in over 20 years and swore by supplementing once daily with the syrup and 3x daily if you feel something coming on. Then 3x/daily for the week following to support your immune system.
Feeling adventurous? Make your own elderberry syrup at home. A bubbling pot of elderberries, honey, and spices on the stove not only warms your kitchen, also arms your immune system for battle. This is of course on my to-do list but I have had a lot of success with the run of the mill store brand from Vitamin Shoppe/Whole Foods or whatever is on the shelf.
More of Nature’s Winter Arsenal
Beyond the staples, winter’s bounty offers an array of natural immunity boosters:
Garlic: Its allicin compound has antimicrobial properties that can ward off germs. Add it liberally to soups and stews for a flavorful health kick.
Zinc: Found in foods like oysters, pumpkin seeds, and cashews, zinc plays a crucial role in fighting off infections.
Probiotics: A healthy gut is the foundation of a strong immune system. Yogurt, kefir, and sauerkraut are excellent sources of these friendly bacteria.
Herbal Teas: Ginger tea warms you from the inside out, turmeric tea fights inflammation, and echinacea tea gives your immune system a gentle nudge.
Honey: This liquid gold not only soothes sore throats, also has antibacterial properties. Read more about local honey here
Stay Hydrated
Winter air can be as dry as a witty remark, leaving your body parched and vulnerable. Staying hydrated helps maintain your mucous membranes, your body’s first line of defense against pathogens. Water, herbal teas, and broths are your winter allies. Sip often, and let hydration be your shield. Also please avoid rubbing your eyes/nose/mouth as those mucous membranes are where the germs get in.
Move Your Body
Exercise is a known immunity booster. It improves circulation, reduces stress, and keeps your lymphatic system in motion. Overdoing it can have the opposite effect, weakening your defenses. Listen to your body, whether it’s calling for a brisk walk, a yoga session, or simply a day of rest.
The Winter Glow
Winter doesn’t have to be a season of sneezes and sniffles. With a little intention and a lot of love—for yourself, your community, and the world around you—you can glide through these months healthier, happier, and more radiant than ever. After all, there’s no greater accessory than a strong immune system and an even stronger spirit.
Air out your space, rest like it’s your job, and don’t forget to sprinkle a little elderberry syrup into your morning routine. Winter is yours to conquer—one immune-boosting habit at a time.
References (MLA Format):
Harvard Health Publishing. "How to Boost Your Immune System." Harvard Health Publishing, 2014, health.harvard.edu.
NorthShore University HealthSystem. "6 Ways to Naturally Boost Your Immune System." NorthShore University HealthSystem, northshore.org.
Real Simple. "5 Immunity-Boosting Teas You'll Want to Sip All Day Long, According to Nutritionists." Real Simple, realsimple.com.
Healthline. "The Science of Elderberry for Immune Support." Healthline, healthline.com.
Verywell Health. "Winter Wellness and Immune Health." Verywell Health, verywellhealth.com.