As we cruise into winter, it is the perfect time to consider supporting your immune system to ward off illness in the coming months. What if there were supplements that could support healthy immune function through the winter season?

There are! But first, to be clear, “seasonal support” supplements are meant to strengthen immune function over weeks or months – not to be confused with “temporary support” products, which are best taken when you’re already feeling unwell.

So with that in mind, here are 3 supplements to consider for seasonal immune support.

1. Reishi – Reishi is a medicinal mushroom, traditionally used as an adaptogen to support stress resilience. It is rich in beta-glucans, which modulate immune function over time. Powdered reishi can be mixed into coffee or brewed as tea.
2. Probiotics – Since 70%-80% of the body’s immune cells reside in the gut, a healthy gut microbiome is essential for supporting immune defenses. Probiotics can be consumed as supplements or in fermented foods.
3. Vitamin D – Especially during darker months, consuming enough vitamin D is essential for immune function. Studies show that low vitamin D levels increase the risk and severity of infections. Vitamin D can be taken as pills. If you don’t know your vitamin D level, ask to get it checked!

What should you do if you begin feeling unwell?

In this case there are supplements to consider for temporary immune support. What is “temporary” support?

This means supplements that may reduce the duration or severity of sickness when taken during the first several days of feeling unwell. Here’s what the latest research shows:

1. Elderberry – Studies show that elderberry probably does not prevent the common cold or flu, but it may shorten the duration or reduce the severity. Elderberry can be taken as a liquid juice concentrate or in capsules.
2. Vitamin C – There has been a lot of controversy around vitamin C, but a 2023 meta-analysis found that compared to placebo, vitamin C reduced the severity of the common cold by 15%. It may not shorten the duration of mild colds, but it may shorten severe colds. These stats are based on people who took at least 1 gram of vitamin C per day and who were healthy at baseline.
3. Zinc – A 2024 comprehensive review of 34 studies on zinc in relation to the common cold found all kinds of mixed results but in the end, it concluded that zinc supplements may not prevent colds but may reduce the duration of ongoing colds. Zinc can be taken as pills or lozenges.

I wish more people knew that herbs and nutrients can support the immune response. Our immune systems are beautifully complex, so we can never expect a single nutrient or herb to be an overnight success. Still, I like to keep these supplements on hand for a boost of support when I start to feel off.

The role the lymph system plays in immune health

One thing most people don’t realize about their immune system is that it depends on healthy lymphatic flow! Let’s look at 5 easy ways to support lymphatic flow.

But first, what’s the lymphatic system?

The lymphatic system is a network of vessels, nodes, and organs that helps to remove waste and move white blood cells around the body. It is so closely linked to the immune system that we cannot expect our immune systems to work without healthy lymphatic flow. Here’s how you can support that:

1. Movement – Movement activates the skeletal muscles, which is one of the best ways to boost lymphatic flow. Any movement works (a gentle walk, stretching, jumping on a trampoline).
2. Deep Breathing – Deep belly breathing acts as a natural pump for the lymphatic system by activating the diaphragm and changing the pressure in the abdomen.
3. Dry Skin Brush – Using a natural bristle brush, brush in gentle, circular motions toward your heart before showering to encourage lymphatic flow.
4. Contrast Hot-Cold Showers – A perfect follow-up to the dry skin brush, alternating 30-second bursts of cold during your hot shower stimulates lymphatic flow.
5. Wear Loose Clothing – Especially around the armpits or groin, where we have a concentration of lymph nodes, tight clothes can restrict the flow.

Our bodies are wise. We do not need to do all of these things every day, but our lymphatic system does depend on us to keep things moving! As long as we make some of these a habit, our lymphatic system will work behind the scenes to keep us healthy.

What to do for congestion

Are you feeling congested? Have you ever heard of the wet sock therapy?

This is an old-school, naturopathic remedy for stimulating circulation, easing congestion, and even improving sleep. Here’s how it works and how to do it at home:

1. Gather the Goods: You’ll need one pair of thin cotton socks, one pair of thick wool socks, a towel, and a bowl of ice water.
2. Chill Cotton Socks: Soak the cotton socks in ice water.
3. Warm Your Feet: Soak your feet in a tub of the hottest water you can handle for 5-10 minutes.
4. Wring the Socks: Squeeze all the water out of the cotton socks until they are just damp. Wringing them out completely is a critical step!
5. Layer & Sleep: Dry your feet, put on the damp cotton socks, and layer the dry wool socks on top. Then, crawl into bed and let the socks work their magic.

You are probably wondering how this works.

As your body warms the cold socks, it stimulates circulation, which can relieve congestion and support your immune system. You’ll wake up with dry socks and, hopefully, a refreshed immune response.

Disclaimer: While this is safe for most people, please check with a medical professional to be sure, especially if you have poor circulation or nerve damage.

Herbal teas and the immune system

Herbal teas have real health benefits.

If you love to snuggle up by the fire this time of year with a cup of herbal tea, you’re doing your health a favor. Here are some unique benefits of popular herbal teas and why you might choose one over the other.

• Peppermint is cooling and can have a calming effect on digestion, making it a great choice for after dinner.
• Chamomile supports relaxation and sleep, making it a nice addition to your evening wind-down routine (caution if you are allergic to ragweed because chamomile is related).
• Ginger is spicy and warming. It soothes digestion (especially when feeling queasy) and supports healthy immune function, making it a good choice if you’re fighting off a cold.
• Hibiscus is packed with antioxidants to support heart health, making it a health-promoting tea anytime.

Holiday parties: How to serve healthy options

Just because it’s a celebration doesn’t mean it has to be unhealthy.

Stock up on these seasonal superfoods and serve them up at your next gathering.

Citrus Fruits

• Ideas: Create a festive citrus platter with sliced oranges and grapefruit (sprinkled with fresh mint) or serve up citrus-infused water.
• Benefits: Great source of vitamin C

Garlic & Onions

• Ideas: Make a roasted garlic hummus dip or add caramelized onions to your charcuterie board.
• Benefits: Support immune system to fend off infections

Cranberries & Pomegranates

• Ideas: Make a holiday salad with mixed greens, toasted nuts, fresh pomegranate seeds, and dried or fresh cranberries. Or add a cranberry-pomegranate jelly to your cheese board.
• Benefits: Rich in heart-healthy antioxidants

Ginger & Turmeric

• Ideas: Brew up a pot of warming golden milk lattes or bake up some spicy ginger cookies.
• Benefits: Support healthy inflammation

Just remember – celebrations can be beautiful and special without taking a toll on anybody’s health!

Overwhelmed by the holiday spirit?

A gentle reminder for anyone feeling overwhelmed by the holidays that it’s okay to say no.

Even though the holidays can be beautiful, the expectations to do it all, make everything perfect, and show up smiling for it all are just unrealistic.

Especially if you are sensitive, highly driven, a perfectionistic, an overachiever, or a busy mom, etc.

So this is your reminder that it’s okay to say no.

To give yourself some breathing room. Prioritize what means the most to you. You might be surprised. That small act of self-care could mean you’ll be more present and have more energy for the things that really matter. Consider this a virtual hug from me to you.

2024 Reflections

What are some things you would like to reflect on before the New Year? We all know that carrying stress impedes the immune system from doing its job.

Here are some journaling prompts to reflect and reset for the New Year.

As we’re about to turn the calendar to 2025, this is the perfect time.

First: Save this post so you can find it anytime.

Then find a cozy spot, grab a warm drink, and jot down these prompts.

1. What are three wins (or more!) I’m proud of achieving in 2024?
2. What is one thing I want to let go of before the new year?
3. Who or what supported me in surprising ways this year? What am I feeling grateful for?
4. What do I want 2025 to be about? What do I want more of?
5. In one year from now, what do I want to look back and see?

I believe that living with intention is part of optimal health and that the end of the year can be a gentle reminder to pause, reflect, and set a vision for what’s next.