Holistic Ways to Support Immunity: Supplements + My Top Tips

We’re getting into that time of year again where people catch sickness so easily. Here are my top ways to support immunity, fight illness, and feel your best all year round!

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Ahhh, the good old cold and flu season is approaching once again. Some say getting sick this time of year is inevitable…but is it really? Or are we just not doing enough to help ourselves stay healthy?

I hear all the time, “Yeah, it’s just going around I guess!”. There’s actually a lot we can do to prevent ourselves from getting sick. There sadly isn’t a magic pill you can take for immune support (it would be nice if there was, right?), but many of the things mentioned in this post are simple changes you can implement today.

I’m already going to warn you, there’s a lot of info in this post! As someone who constantly was sick as a child and young adult, this is a topic I’ve become passionate about and done a lot of research on. If you feel like you can never escape sickness no matter what you do, this post is for you. We will discuss why people continue to get seasonal sickness, and ways to prevent it so you can avoid catching the sick bug.

Why We Get Sick During Cold and Flu Season

Think about how healthy everyone feels during the summer. Do you ever wonder why people aren’t getting sick then? It’s mainly because:

• We’re getting lots of sunshine and spending more time outdoors.
• We’re usually moving more and doing more physical activities.
• We’re eating more fresh fruits and veggies.
• We’re generally awake when the suns awake, and sleeping better.

The trick to staying healthy during cold and flu season is to continue to prioritize the basics of health during the colder months. It’s during these months when:

• We’re getting less sun exposure.
• We’re moving less and sitting more.
• We’re eating more sugar and ultra-processed foods around the holidays.
• We’re not getting good quality sleep.

Lifestyle Tips for a Stronger Immune System

Before you start throwing your money at supplements, elixirs, and fancy wellness gadgets, you should ALWAYS look at the basics first. What I mean by that is to ask yourself “am I getting enough sleep each night? am I eating a variety of whole foods every day?”. Things like this are what I consider the baseline for overall health. The hard truth is, no matter how many supplements and extra things you’re taking for your health, you won’t get anywhere with your health if your basics aren’t in order. These lifestyle tips are your “basics” when it comes to addressing immune health.

Get Daily Sun Exposure, Even When It’s Cold Out

Getting sun first thing in the morning is soooo good for your overall health. It’s great for nervous system regulation and brings your cortisol up in a healthy way. The sun is a great source of natural vitamin D, and vitamin D plays a key role in immune system function and energy. This is a major part of why people do get sick in the cold months since we’re not outside as much and getting less sun exposure. Even just ten minutes of being in the sun has shown to do wonders for health. Whether you go for a quick morning walk or sit outside with your coffee, find time to get some sun in your day. If you’re someone who reeeeally can’t stand getting outside in the weather, even sitting by a window and getting sunlight is great too!

A more “fancy” tip for good light exposure is red light therapy. I am a huge fan of RLT as it is a non-invasive therapy with many benefits. There are tons of red light units on the market, and not all are create equal, so definitely do some research first if you’re considering getting one. The one I’m currently using is Lumebox (code SUSTAINABLEKAY for a discount!). I’m working on an educational blog post/review, so stay tuned for that. RLT isn’t necessary, but it can really help in a lot of ways during the winter with reducing inflammation and boosting new cell growth.

Find Time to Move

Movement is KEY to not getting sick in the colder months. Some might find it harder to be motivated to go to the gym, but it’s not all about motivation, it’s more about routine and consistency. There are some days I don’t want to go to the gym, or walk my dog in the morning before work, but I’ve made those things habits by consistently doing them. And it’s to the point where if I don’t go, I feel “off” the rest of the day. Of course if I’m ever not feeling well or really not in the mood, I take a rest day. But even when I’m not feeling that into it, I go anyway and just start moving. After being there for a few minutes, I’m in a different headspace and get a boost of energy to continue moving. Sometimes that’s what’s needed to get passed the funk.

Next time you’re not in the mood to workout, just start doing it and see what happens! Make movement a priority to not only avoid sickness but to feel better mentally and help improve sleep too.

Eat the Rainbow

Eating a wide variety of whole foods is a great way to ward off sickness. The concept of “eating the rainbow” encourages incorporating a variety of colorful fruits and vegetables into your diet. Each color in fruits and vegetables represents different nutrients, antioxidants, and phytochemicals that benefit your health. When looking at immune health, it’s also important to consider gut health. Adding a variety of foods containing fiber and pre- and probiotics can aid in a healthy gut microbiome. Warm soups and stews are great for this at this time of year. When it comes to immune health, eating the rainbow ensures you’re getting a wide array of nutrients that support your body’s ability to fight infections and stay resilient.

Foods to Focus On

• Citrus: high in vitamin C
• Red bell pepper: high in vitamin C
• Sweet potatoes: high in beta-carotene which helps with mucosal tissues
• Leafy greens: high in antioxidants and vitamin C
• Blueberries: can reduce oxidative stress

Try your best to incorporate these foods into meals and snacks throughout the week. If you’re new to this concept or need inspiration, I do have a free download for a Healthy Snack Guide that can help you get started!

Prioritize Sleep

Getting quality sleep has been said to be more important than the amount of time you sleep. One thing that everyone can work on to get better quality sleep is limiting blue light and screens at nighttime. Natural sun light = good. Artificial light = not so good, especially in high amounts and at times when you should be sleeping. A good rule of thumb is to limit screentime 1 hour before bed, and within the first hour of waking up.

Wearing a sleep mask has made a massive difference in my quality of sleep! It helps block out any extra light that comes in. I use and love this one from Ettitude. It’s so soft and stays put pretty good without being uncomfortable. You can use code SUSTAINABLEKAY for a discount (:

Another thing you can try to get better sleep is mouth taping. I know you might think that sounds crazy, but breathing through your nose, especially at night when sleeping, is important for overall health. Mouth taping forces you to breathe through your nose and keeps your jaw in a better position too, which helps to improve sleep. My friend Becca (Organically Becca) has a great blog post all about the benefits of mouth taping!

Make Time for Yourself

During the holidays, many of us put others first. There’s typically added stress with gift giving and holiday parties, and if you’re anything like me, there’s a good dose of people pleasing added to the mix. Constantly experiencing high stress increases inflammation, and that increases our chances of getting run down. It’s important to take time for yourself to relax, and by relaxing I don’t mean plopping on the couch and scrolling on your phone. Take some time to unplug and not worry about what everyone else is up to. My favorite self care activities include taking baths with Epsom salts and lavender, going on nature walks, taking extra time with my skin care routine, or sipping a cup of tea and reading.

Holistic Supplements for Immune Support

Supplements are great, but they shouldn’t be the first thing we go for when trying to fix a problem. If you have the basics down, then that’s when you can add in some supplements. In this post, we’re focusing more on supplements to prevent sickness and aid in immune health. I’ll make a separate post on what to do when you DO get sick, so stay tuned for that (;

Elderberry

Elderberry is one of my go-to winter supplements. It has been shown to have potent antiviral effects, particularly against respiratory viruses like influenza. Studies suggest that elderberry extract can inhibit the replication of viruses, preventing them from spreading within the body. This makes elderberry a popular remedy during cold and flu season. Taking a spoonful of elderberry syrup to prevent sickness can be very effective in not only reducing your chance of getting sick, but also reducing the severity of it too.

One of my favorite local brands to get elderberry from is Cassie’s Natural Living. Her elderberry works wonders and is made with simple ingredients. My go-tos are the syrups and elderberry teas. The syrups are great for making tasty winter mocktails (; She also takes the empty glass bottles back, which makes it closed loop too. Sustainable AND good for you?? Sign me up!

Beekeeper’s Naturals is another great brand that utilizes elderberry. They have soothing lozenges with elderberry and a cough syrup that contains honey, elderberry, and propolis that helps to soothe a cough and sore throat.

Garlic

Garlic has antiviral and antibacterial properties, making it a powerful immune system booster. The main active compound in garlic is allicin, which is released when garlic is crushed or chopped. Allicin is a sulfur-containing compound that can enhance the activity of immune cells. It helps fight off a wide range of pathogens, including bacteria, viruses, and fungi.

Garlic powder might be tasty, but does not have the same bioactive compounds as fresh garlic, so if you’re using it for the benefits, it is recommended to use it in its original form. Add garlic to your cooked foods and soups all fall and winter long, or add it to your fire cider for a zesty extra kick.

Turmeric

Turmeric, a vibrant yellow-orange spice commonly used in Indian cuisine, has long been prized for its medicinal properties. The active compound in turmeric, curcumin, is responsible for many of its health benefits, including its ability to support and strengthen the immune system. Curcumin has been shown to modulate the activity of immune cells, increasing production and efficiency.

The most talked about turmeric benefit is it’s ability to help reduce inflammation. Chronic inflammation can weaken the immune system, making the body more susceptible to infections and diseases. Curcumin is a potent anti-inflammatory agent that inhibits inflammatory molecules like cytokines and enzymes involved in the inflammatory process. Turmeric is really a great thing to get into your diet year round!

Hot Tip: Peperine, found in black pepper, increases the absorption of curcumin. Add black pepper in when supplementing turmeric to get the full benefits!

Want a sweet way to get turmeric in? Make a warm golden milk latte! Recipe for that coming soon.

Echinacea

Echinacea is a soothing flowery herb with a powerful punch. It contains bioactive compounds which stimulate the activity of important immune cells that destroy pathogens. It also has powerful anti-inflammatory effects through it’s compounds, specifically cichoric acid and rosmarinic acid. You often see echinacea in herbal throat drops and respiratory supplements since it helps reduce symptoms like congestion and coughing. I don’t take echinacea on it’s own currently (although you can), but it is an herb I look for when buying throat drops and immune supplements.

Ginger

Ginger is such a powerhouse when it comes to holistic wellness. It has so many benefits, and is easily one of my favorites to use when I feel sickness coming on. Just this past week I woke up feeling kind of off and had that itch in my throat. I took a ginger juice shot and felt fine the next day. It truly is magical.

Ginger’s warming effects can help relieve sore throats, reduce congestion, and ease respiratory symptoms. Its ability to promote sweating may also help the body eliminate toxins more efficiently during a cold or flu. Ginger contains bioactive compounds like gingerol, which have strong anti-inflammatory effects. Chronic inflammation can weaken the immune system, making the body more susceptible to infections and diseases. By reducing inflammation, ginger helps maintain a balanced immune response.

Ginger also has natural antimicrobial and antiviral properties, which can help the body fend off infections. It can inhibit the growth of various bacteria and viruses, providing a first line of defense against illness. You can incorporate ginger as a preventative measure or to help kick sickness before it gets worse. My favorite way to supplement with ginger is through making my own raw ginger tea by chopping up some fresh ginger and adding hot water, lemon, and raw honey. If straight ginger juice is a little too powerful for you, this is a more mild and enjoyable way to have it.

Raw and Local Honey

Many people look down on honey due to it’s sugar content. I get that we want to be mindful of how much sugar we consume, but honey has benefits that other sweeteners do not. I often prefer sweetening with honey in recipes and beverages for this reason.

Honey is often used as a natural remedy for soothing sore throats and alleviating coughs, particularly in cases of upper respiratory infections. Its thick, viscous nature coats the throat, reducing irritation. Honey’s antimicrobial properties also help fight bacteria that may be causing throat infections. Studies have shown that honey can be as effective as some over-the-counter cough suppressants. Believe it or not, honey contains hydrogen peroxide (super interesting!), which has antibacterial and antimicrobial properties that help prevent the growth of harmful bacteria and pathogens.

Propolis, another substance produced by bees, is also known for supporting the immune system. Bees use propolis to seal cracks in their hives and protect against pathogens, and humans have long used it as a natural remedy for various health issues. Beekeeper’s Naturals has some amazing supplements containing propolis, like their immune support throat spray. I love this stuff for travel!

I recommend supporting small local beekeepers when buying honey. It can be easy to grab honey when you’re at the grocery store, but that honey is typically lower quality. Local honey can also help with allergies due to the pollen being from plants that cause the allergic reactions. It’s really a great thing to supplement with all year round. Hit up local farmers markets and other local food spots for the best stuff. If you’re in the Milwaukee area, I personally love Lloyd Street Honey, which can be found at Vennture.

Fire Cider

Fire cider is a fermented beverage that contains many of the foods mentioned here, so it’s really a powerful supplement for kicking sickness before it starts. It’s usually taken as a shot and it’s typically got some heat to it depending on how you make it, which is great for feeling immediate effects if you feel a cold coming on. Don’t waste your money on immune shots from the store, make your own fire cider at home! One thing about fire cider is that it takes months to ferment, so get ahead of the game and make it at the end of summer or beginning of fall so you have a fresh batch ready to go.

Redd Remedies Immune Everyday

This supplement from Redd Remedies is a wonderful thing to have on hand during this season. It contains ashwagandha which can help with stress and relaxation, and mushrooms which can support the immune system. Redd’s supplements are third-party tested for heavy metals and pesticides, so it’s something I can feel good about taking too. You can use code SUSTAINABLEKAY with Redd Remedies for a discount! I’d also recommend their Adult Sinus Support supplement for immune function.

For more supplement recommendations, check out my Supplements page! I’ve hand-picked a winter immune support bundle with lots of great supplements from Fullscript. When you create a client account, you get access to my recommendations and practitioner discount.

I hope this post gave you some guidance in taking charge of your health so you can be your healthiest self this season! Supporting your immune system holistically means taking care of your body, mind, and spirit. With the holidays and even colder months approaching, it’s important to prepare our bodies now, and take time for ourselves when we need it so we don’t get run down.

Have more questions or need more support to implement these tips? My books are open for 1-on-1 wellness coaching! Click the button to check out my service options and learn more.