"Fall" into Self-Care- Supporting a Healthy Immune System.

Cold and flu season is beginning, and with COVID, many are concerned. Whether you are vaccinated or not seems little concern for this virus, as many are becoming ill despite the jab. This conundrum leaves many pondering what they can do to protect themselves, and as a health professional, I must point them to their health and the health status of their immune system.

How can we strengthen our immune systems? This is the question of the month. As the weather gets colder and the sun shines less and less, what can be done to support a healthy immune system? I put together a short To-do List, a short Don’t-do List, and a list of supplements to take to help support prevention. I also added a list of unique supplements that may help if you get the dreaded C-19.

A Note for those with Auto-immune concerns: When auto-immune issues arise, it can be challenging to know how to manage health during seasons of illness. It is important to tread lightly on boosting the immune system. Instead, practice healthy habits and support your immune system by using supplements and herbs that support it rather than strengthen it. Because every journey is unique, I recommend consulting a professional like me, or other natural or integrative health professionals, to make sure you do what’s right for you.


  1. Get regular exercise. It is recommended that adults get a minimum of 30 minutes 5 times a week.

  2. Get fresh air. If you can’t get outside, open those windows. Live in the city, go to the park. Breathe deeply for at least 60 seconds several times a day.

  3. Drink plenty of water. Don’t like water? Add mint, berries, citrus, or cucumber; anything to make it palpable. It is recommended half your body weight in ounces of water should be consumed every day. Do the best you can.

  4. Eat a rainbow of plant foods each day—the brighter and more profound the color, the better. If you are missing a color regularly, focus on that. Green tends not to get enough attention 😉.

  5. Manage that stress. I realize this is a loaded statement and very broad. If you need assistance knowing how to do this personally, I am always here for a consultation.


  1. Don’t gorge on sweets. Processed sugar and fat lower the immune system and contribute to cravings. If you must, moderate.

  2. Limit Caffeine. While many are hooked n caffeine, and others need it for medicinal use on occasion, it is important to recognize that it increased the book acid levels and seeps minerals from the body, which are needed to support a healthy immune response. Do your best to limit this substance.


  1. Vitamin D

  2. Vitamin C

  3. Zink

  4. Elderberry

  5. Vitamin A

  6. Vitamin K

  7. DHA


  1. Quercetin

  2. Acemannan

  3. Nettle

  4. L-Lysine

*As always, consult your medical professional if you are taking any medications or have other health concerns that may need addressing before taking additional supplements. This blog is for information only and is not intended to diagnose or treat.

If you want to know more or require natural wellness support, please schedule an appointment with me.

Enjoy the season!


Why Personal Wellness Journey?

Because every journey is unique!

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