As winter sets in, respiratory illnesses like the flu, COVID-19, and other seasonal viruses surge, leaving many of us wondering how to stay healthy. This year is no exception. Flu cases are climbing across the country, and COVID-19 continues to circulate alongside RSV and other common respiratory viral infections, creating the perfect storm for illness.

Unfortunately, these infections tend to spread rapidly during colder months due to increased indoor activities and weakened immune defenses. The question is: how prepared is your immune system?

With the right knowledge and tools, you can proactively support your immune system to reduce your risk of getting sick and recover faster if you do. Drawing on my years of expertise in functional and holistic medicine, I want to empower you with 6 actionable steps to protect your health this winter (and I’ve got a special discount on my recommended must-have supplements you need to keep stocked in your medicine cabinet!)

While exposure is often unavoidable, you can take the following steps to strengthen your body’s defenses and minimize your risk. The following strategies, coupled with high-quality supplements are my personal go-to’s and can make all the difference.

1. Focus on Immune-Boosting Nutrition

Your diet is the foundation of your immune health. By avoiding ‘virus and bacteria-feeding foods’ and nourishing your body with key nutrients, you can give your immune system the support it needs to fight off infections. Focus on:

• Vitamin C: Found in citrus fruits, bell peppers, and broccoli, vitamin C helps the body fight infections and recover faster.
• Zinc: Present in foods like pumpkin seeds, nuts, and shellfish, zinc is essential for immune cell function and reducing inflammation. The BioOne Sciences Trace Minerals Essentials is a great option for higher-dose zinc. Take 1 a day for prevention, and take 2 per day for a week if you are feeling symptoms.
• Antioxidants: Brightly colored fruits and vegetables like berries and spinach help combat oxidative stress and keep your immune system robust. (for a power pack of antioxidants, you can also use the BioOne Sciences MCM Detox Plus. It’s not just for powerful detox, it is packed with antioxidants and immune-boosting properties).
• AVOID foods that feed viral and bacterial infections including: sugar, processed foods, dairy, gluten, and EGGS! Yes, eggs, while delicious and nutritious, are one of those foods to stay away from when you are fighting off common winter illnesses.

2. Supplement Smartly: My Go-To Antiviral and Immune-Boosting Supplements

While proper nutrition is essential, targeted supplements can provide additional robust support during peak viral seasons. That’s why I’ve developed comprehensive winter wellness essentials using products from our trusted BioOne Sciences line. These supplements are carefully chosen to address key areas of immune health:

• • X Microbe Plus: This proprietary one–of-a-kind blend of therapeutic ingredients is designed to eliminate pathogens and enhance your body’s natural immune defenses. Packed with botanicals and nutrients, it helps your body combat pathogens like viruses and bacteria, for effective elimination and to support recovery more efficiently. Take 1-2 per day for prevention during cold and flu season. Take up to 6 per day to fight active viral or bacterial infections. 
  • Vitamin D3 5000 + K2: Vitamin D is critical for immune health, yet many people are deficient during winter due to limited sunlight exposure. Combined with K2, this formula optimizes absorption and ensures your body is getting the vitamin D it needs to boost your immune system. Take one per day for prevention. Take up to 5 per day for 1 week (or as directed by your practitioner)  if you get the cold or flu or any winter virus. 
  • Omega 1600: Omega-3 fatty acids reduce systemic inflammation, support cardiovascular health, and improve immune function. This is an essential part of any winter wellness plan. Take one per day for prevention, and take 2 per day for a week if you get the cold, flu, or any winter virus. 
  • BioBalance Probiotic: A healthy gut is the cornerstone of a strong immune system and the ability to fight off viruses and other infections, as it houses 70% of your immune cells. This high-quality probiotic blend replenishes beneficial bacteria, balances your gut microbiome, and enhances your body’s ability to fend off infections. Take one per day for prevention, and take 2 at night for a week (or as directed by your practitioner)  if you get the cold or flu or any winter virus. 
  • Complete GI Activation-S: Complete GI Activation-S by BioOne Sciences is a specialized immune-modulating supplement designed to enhance immune function by promoting optimal gastrointestinal (GI) health. The formulation includes key components such as bovine colostrum, which is rich in immunoglobulins and proline-rich polypeptides (PRPs). These constituents play a crucial role in modulating the immune response and maintaining mucosal immunity within the GI tract. Take 6 per day on an empty stomach (or as directed by your practitioner)

    • The integrity of the gut lining is vital for preventing the translocation of pathogens and toxins into the bloodstream. By supporting the structural integrity of the GI mucosa, Complete GI Activation-S helps maintain a robust barrier against potential antigens, thereby reducing systemic inflammation and supporting overall immune health.

    • Additionally, the inclusion of PRPs in the formula has been shown to regulate immune responses, promoting a balanced inflammatory reaction. This modulation is essential for preventing excessive inflammation that can compromise immune function.

    • By focusing on gut health, Complete GI Activation-S provides comprehensive support for the immune system, recognizing the critical connection between a healthy GI tract and effective immune defense mechanisms.

  • Trace Minerals Essentials: Trace Minerals Essentials by BioOne Sciences is a powerhouse formula designed to provide essential minerals that support immune resilience and antiviral defense. A key ingredient, zinc, is crucial for immune function, as it plays a central role in activating T-cells and supporting cytokine functionality to fight infections. Zinc is also known for its potent antiviral properties, inhibiting viral replication and reducing the severity and duration of illnesses like colds and respiratory infections. Combined with other essential trace minerals in the formula, Trace Minerals Essentials ensures optimal nutrient balance to strengthen the immune system and promote overall health. Take 1 per day for prevention, and 2 per day for up to a week (or as directed by your practitioner) if you get sick with the cold, flu, or other winter virus. 
  • MCM Detox Plus: MCM Detox Plus by BioOne Sciences is formulated with potent antioxidants, anti inflammatory support, pathogen detox support, and immune-supporting ingredients, including N-Acetyl Cysteine (NAC), Chlorella, Alpha Lipoic Acid (ALA), and Acetyl L-Carnitine (ALC).

• • • N-Acetyl Cysteine (NAC): NAC is a precursor to glutathione, one of the body’s most powerful antioxidants. By boosting glutathione levels, NAC enhances the body’s ability to neutralize free radicals, reducing oxidative stress. Additionally, NAC supports immune function and inflammation reduction by maintaining T-cell activity and promoting liver detoxification, which is crucial for overall immune health.
    • Chlorella: This green algae is rich in chlorophyll, vitamins, and minerals, providing antioxidant benefits that help combat oxidative stress. Chlorella also supports the immune system by enhancing the activity of natural killer cells and promoting detoxification processes, while simultaneously providing antimicrobial support. 
    • Alpha Lipoic Acid (ALA): ALA is a versatile antioxidant that functions in both water and fat-soluble environments, allowing it to combat free radicals throughout the body. It also regenerates other antioxidants, such as vitamins C and E, enhancing the body’s overall antioxidant and immune capacity. ALA also supports immune health by reducing inflammation and has been shown to improve glucose metabolism, which is beneficial for individuals with metabolic disorders which can lower immune defenses.
    • Acetyl L-Carnitine (ALC): ALC plays a crucial role in energy metabolism by facilitating the transport of fatty acids into mitochondria, where they are converted into energy. This process not only boosts physical energy but also supports cognitive function. ALC exhibits antioxidant properties that protect cells from oxidative damage and support immune health by maintaining the integrity of immune cells.

Make sure you keep your medicine cabinet stocked with these essential winter cold and flu essentials. Use this special discount code to get yours now: WINTER2025. (EXPIRES January 31st 2025) (this discount applies to the following: Complete GI Activation-S, BioBalance Probiotic, Omega 1600, Vitamin D3 5000 + K2, X Microbe Plus, and Trace Minerals Essentials. This special discount does not apply to MCM Detox Plus. 

3. Prioritize Restful Sleep

Sleep is your body’s time to repair and recharge, making it vital for a strong immune system. Aim for 7-9 hours of quality sleep each night, and establish a calming bedtime routine to support deep, restorative rest. This includes getting OFF your electronic devices two hours before bed and using blue light blocking glasses starting at sundown. 

4. Manage Stress Effectively

Emotional and physical stress can suppress your immune system, making you more vulnerable to illness. Incorporate stress-reducing practices like deep breathing, meditation, or yoga into your daily routine to help your body stay balanced.

5. Stay Active

Regular physical activity keeps your immune system engaged and improves circulation, helping your body flush out toxins. Even moderate exercise, like a 15-minute walk or a yoga session, can significantly boost your immune function.

6. Practice Good Hygiene

While it may seem simple, proper hygiene remains one of the most effective ways to prevent infection. Wash your hands frequently (using non toxic soap), avoid touching your face, and sanitize high-touch surfaces like doorknobs and phones with non toxic cleaners.

A Personalized Approach to Winter Health

While these recommendations provide a strong foundation for immune health, it’s important to remember that everyone’s needs are unique. At Modern Holistic Health, we specialize in personalized care that uncovers the root causes of health challenges. From advanced lab testing to individualized supplement protocols, we’re here to guide you toward optimal health.

Let’s work together to make this your healthiest winter yet.