Winter Wellness: Staying Immune Through the Winter
- Sep 14
- 4 min read
The immune system is one of the body’s most sophisticated defense networks, working constantly to maintain balance and protect against microbes, environmental stressors, and and our nervous system adapting to seasonal shifts.
Symptoms show up differently for each of us, but they often begin with a scratchy throat, mild fatigue, nasal congestion, sneezing, body aches, or a mild headache. These early changes are signals that the immune system is mobilizing. Far from being signs of failure, they are reminders that your body is actively working on your behalf.
Many people reach for over-the-counter medications at this stage, but decongestants, antihistamines, and pain relievers can disrupt the body’s natural defenses. Decongestants may raise blood pressure and strain the cardiovascular system, antihistamines often cause drowsiness and dry out the mucous membranes impairing protective secretions, and pain relievers like NSAIDs can irritate the gut lining, alter the microbiome, and burden the liver and kidneys. Antibiotics, including the commonly prescribed Z-pack, are often used unnecessarily for viral infections where they offer no benefit. Instead, they disrupt the gut and vaginal microbiome, weaken long-term immune resilience, and contribute to antibiotic resistance. While these approaches may temporarily suppress symptoms, they do so at the expense of the very systems the body relies on to mount an effective defense
When we respond to these early cues with timely, targeted support, we reduce the strain on the immune system and help it complete its work more efficiently. Clinical research shows that nutrients such as vitamin C, zinc, and certain botanical compounds can shorten the duration and severity of upper respiratory infections when taken at the first sign of illness. In addition, medicinal mushrooms and nasal sprays with antimicrobial botanicals have been shown to enhance mucosal defenses, modulate immune response, and support recovery.
As the seasons shift and exposure risks rise, preparation is key. Having the right tools ready allows you to act promptly, reinforcing resilience before symptoms progress. Below, I have outlined the evidence-based protocol I rely on at the earliest sign of a cold or flu to strengthen the body’s defenses and support its natural healing intelligence.
Nutritional Foundations for Early Immune Support
Hydration: Aim for 2–3 liters of filtered water daily paired with high quality electrolytes (this one) or a pinch of unrefined sea salt (this one) to replenish minerals and support adrenal function. Adequate sodium, potassium, and magnesium support fluid balance, hydration, nerve signaling, muscle function, while also optimizing mucosal hydration, which enhances the barrier function of the respiratory tract.
Limit added sugars: Excess refined sugar suppresses white blood cell activity and weakens immune defenses. During times of immune stress, however, the body increases its demand for glucose as fuel for activated immune cells. In this case, raw local honey can be a supportive option, providing a gentle source of glucose along with natural antibacterial and antioxidant compounds that benefit both immune and microbial balance.
Easy-to-digest meals: Choose soups, stews, and thoroughly steamed vegetables to reduce digestive strain and free up energy for immune response.
Bone broth: Rich in collagen, glycine, glutamine, and trace minerals, bone broth nourishes and repairs the intestinal lining while soothing mucosal tissue. Homemade is ideal for freshness and nutrient density, but high-quality options such as Bonafide Provisions or Fond Broth are my favorite alternatives. For those sensitive to glutamate who may feel overstimulated or anxious after drinking bone broth, preparing a shorter-cooked broth of about 2–3 hours is recommended, as this limits the release of free glutamates compared to longer simmering times.
Vitamin C-rich foods: Prioritize citrus, kiwi, bell peppers, and leafy greens for vitamin C, along with mushrooms for natural beta-glucans.
Protein support: Include high-quality protein sources such as pasture-raise eggs (soya and corn-free is even better), wild caught (frozen) fish, sprouted lentils or supply amino acids needed for antibody production.
My Go-To Early Immune Support Strategy
Dose: 500–1,000 mg every 3 hours (to bowel tolerance)
Why: Enhances white blood cell function, reduces oxidative stress, and strengthens mucosal barriers against infection.
At first sign of cold: 3 capsules, 2x/day (up to 14 days)
Dose: 3 pumps, 1x/day at first sign of cold (up to 14 days)
Why: Contains zinc acetate (the most effective form of zinc for immune defense) plus propolis, quercetin, and luteolin to support mucosal immunity, block viral replication, calm inflammation, and balance microbial defenses.
Dose: 1 spray per nostril, 1x/day at first sign of cold (up to 14 days). Hold in each nostril for 30 seconds, tilting head to the opposite side and back for best distribution.
Why: Provides rapid nasal immune defense with advanced silver and botanicals like elderberry, echinacea, quercetin, and rose hips to lower viral and bacterial load and shorten cold duration.
Dose: ½ tsp, 1-2x/day
Why: A powerful blend of reishi, chaga, cordyceps, maitake, and turkey tail mushrooms that enhance natural killer cell activity, support respiratory defenses, and provide antioxidants.
Supportive Add-On (not a sole therapy)
Dose: Dissolve 1 lozenge slowly, up to 5x/day
Why: To soothe the throat while delivering antimicrobial and immune-boosting support from Manuka honey, propolis, and vitamin C
All Supplements are available for purchase on Fullscript here.
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