Winter Wellness: Tips & Treatments to Boost Immunity
Introduction:
Fall and winter months tend to be labeled as “cold and flu season”, but during this “season” we often find ourselves:
- Eating and drinking more sugary and processed treats
- Busier with holiday and end-of-year schedules
- Experiencing higher stress levels
- Getting less time outdoors and in the sun
- Forgetting to prioritize ourselves
- Being around more sick people (that are likely sick from all the above)
With that being said, these above factors take a negative toll on our immunity, and thus we are more susceptible to getting sick and spreading sicknesses (aka we can’t blame it all on “cold and flu season” 😉).
We wanted to write this blog to highlight some of our top holistic treatments and general wellness tips to staying healthy, boosting our immune systems, and ways to better support our bodies when we are sick. Keep reading below!
Table of Contents
How Wellness Injections Enhance Immunity:
Wellness injections are a quick and effective way to enhance immunity. In general, these injections can help support hydration, detoxification, recovery, and proper cellular repair. Use of these injections can improve vitamin deficiencies and immunity, promote healthy hormones, and so much more!
Below are the wellness injections we offer at Elite to help with immunity and overall health:
- Glutathione: Our body’s natural “master antioxidant”. It is responsible for supporting the body’s immune response, detoxification process, hormone health, gut health, and more. This is a great injection option if people: feel a sickness coming on, have been around sick people, or are generally feeling “off” or run down.
- B12: B vitamins are crucial for optimal energy levels, metabolism health, balanced hormones, and proper immune system functioning. Our B12 injections are a form of B12 that is easy for the body to absorb and start using right away (methylcobalamin). This is VERY important, because B vitamins in common foods and basic supplements aren’t usually in a form the body can readily use. Prioritizing these during the fall/winter months can be very beneficial to saying healthy.
- NAD+: An important coenzyme found in our body that supports many functions. NAD+ improves mitochondrial function, reduces inflammation, supports detoxification, improves cognitive function, and SO much more. NAD+ becomes depleted when feeling sick, run down, or inflamed. NAD+ can help keep to feel energized, rested, and healthy.
- Immunity blends: Customized vitamin and mineral blends at Elite may contain zinc, vitamin C, magnesium, and B vitamins. Immunity blends can be very supportive for the body when it is sick or recovering from sicknesses. This is a great option for someone traveling, has been around sick people, or looking to avoid getting sick.
Important note: Keep in mind, it is recommended to consult with a provider about what treatment plan is best for you based on your health history and concerns. Because wellness injections are convenient and quick, we offer both in-office and take-home wellness injection plans.
This is not medical advice, always talk to your PCP before implementing new vitamins/minerals.
How IV Therapy Enhances Immunity:
IV therapy enhances the immune system because it can provide immediate support to the body and can be customized to each individual. IV therapy allows the body to absorb higher amounts of nutrients/hydration more effectively than oral supplementation, because it bypasses the digestive tract.
IV therapy is a great treatment for illness prevention and supportive if someone is already sick. IV therapy ensures better hydration status and can be combined with our customizable wellness injections.
Some additional benefits to IV therapy for immunity include:
- Shortening illness duration
- Faster symptom relief
- Immune support during sickness
At Elite, we have many different IV therapy vitamin and mineral options for clients including the following:
- NAD+, glutathione, B12, immunity blends, custom vitamin complexes, and solo saline bags. Learn more about these by reading the above section or clicking on the button below.
Consult with a provider for a personalized recommendation on which vitamin/mineral combination is best for you. Book a consultation with us HERE.
Individual Supplement Protocol for Immunity:
Incorporating a supplement protocol customized to your needs can benefit immunity in so many ways! However, we want to emphasize that you CANNOT out-supplement poor diet and lifestyle. A healthy diet and lifestyle is the ultimate foundation and supplements should be complimentary. We like to describe supplements as a way to “fill in the gaps” or support the body for a period of time. When our bodies are working synergistically with the right nutrients needed, the likelihood of getting sick, or the duration/intensity lessens.
While supplement protocols need to be tailored to each individual for best results, there are some basic immune support supplements that can be beneficial for people to have on hand during the fall and winter months in case sickness arises. Some of those may supplements may include:
- Zinc
- Vitamin D3 K2
- Elderberry syrup
- Vitamin C
- Colostrum
To view our full immune support supplement list, visit our Fullscript account by clicking the button below. We offer an additional discount for supplements purchased through our account.
At Elite, our functional medicine program is designed to help clients feel their best, while getting to the root cause of many symptoms/sicknesses. That is why it is important to see an experienced and licensed provider before beginning a supplement protocol. Going over basic medical history, any necessary labs, and consulting with each individual helps our providers create customized plans to ensure optimal health and safety.
This is not medical advice. Always talk to your PCP before starting any supplements.
How Getting Outdoors Helps Immunity:
As the weather cools and the days grow shorter, it’s natural to want to cozy up indoors. But spending time outside (yes, even if it is cold) is one of the simplest ways to support the immune system, cortisol levels, and overall well-being. Sunshine exposure helps the body produce vitamin D, a powerful nutrient that plays a key role in immune health, mood regulation, and inflammation control.
During the fall and winters, many people experience lower vitamin D levels, simply because they’re not getting as much sunlight and the days are shorter. This can contribute to fatigue, hormone imbalances, mood changes, and even a weaker immune system.
We suggest taking a short walk at lunch, sipping coffee on the porch (preferably after protein 🙂 ), or planning weekend activities to get moving and exercising outside. Fresh air, movement, and natural light all work together to boost circulation, reduce stress, and help the body stay resilient throughout the season.
Red Light Therapy for Strong Immunity:
Quality red light therapy devices have many health benefits that support immunity such as:
- Lowering inflammation
- Regulating circadian rhythm
- Boosting serotonin levels = better mood regulation
- Enhances mitochondria function
- Enhances sleep quality
- Repairs tissue
- Helps muscles recovery
- Stimulates collagen production
- Therapeutic healing properties
Red light therapy is a helpful “supplement” in the cooler months when we lack sun exposure. Sunlight supports immunity by boosting vitamin D, regulating circadian rhythm, and regulating cortisol hormones (aka helps to relax us). Not to mention it is a great wellness practice that can calm and relax the body.
Click the link below to check out one of our favorite red light therapy brands and all their different devices.
How a Whole Foods Diet Enhances Immunity:
A whole foods diet is eating items that are “whole foods” on their own, meaning without multiple ingredients, think: apple, orange, lettuce, chicken breast, etc. It you read a label and there are multiple ingredients, that means it is technically a “processed” food. We want to avoid processed foods as much as possible and focus on real food.
Focusing on eating a whole foods diet is crucial for a healthy immune system, because most of our immunity is derived from our gut health. Not to mention a diverse, whole foods diet is the foundation to healthy cells, hormones, microbiome, and immunity. As Dr. Mark Hyman says “food is the most powerful tool to change your biology. Every single bite is code that rewrites your gene expression, hormones, brain chemistry, immune system, microbiome, and neurotransmitters. And the impact doesn’t happen in years or decades, but literally minutes. Food really is medicine”.
For inspiration, we suggest whole foods like the ones listed below, and trying to aim for organic, pasture raised options if possible:
- Quality protein- Think of steak, eggs, chicken, pork, quality protein powders, nuts, turkey, greek yogurt, cottage cheese, seafoods, bone broths, collagen peptides, and beans/legumes.
- Organic fruits & vegetables- For most people, any fruit and vegetable is beneficial. If possible, look for the fruit and veggies that are “in season”, in season fruits and vegetables carry the highest levels of vitamins and minerals (plus they’re usually on sale!). Frozen options are great as well.
- Gluten-free carbs- We recommend eating naturally gluten free/starchy carbs like potatoes, sweet potatoes, squash, quinoa, white rice, brown rice, and oats. Gluten, especially Americanized gluten, can be very inflammatory and not well tolerated. Limit any processed foods claiming or advertising to be “gluten free”.
It is also important to eat balanced meals to keep blood sugar levels regulated and to avoid any spikes that can make people feel crummy. A balanced meal looks like: 30-50grams of protein, 2 cups of vegetables, 1/2-1 cup of naturally gluten-free carb or fruit.
⭐️ Also, cutting out any processed foods and sugar (as above) is going to keep the immune system strong and improve gut health, thus lessening chances of getting sick. It can be tempting to indulge in the holiday sweet treats, but try to limit them or find healthier substitutions!
How Rest & Relaxation is Important for Immunity:
Like mentioned earlier, the fall and winter months tend to be busy, our schedules often fill up fast with holiday gatherings, travel plans, end-of-year deadlines, etc. and before we know it, rest and relaxation are pushed to the bottom of the “to-do” list.
But here’s the truth: your immune system depends on rest to stay strong and function properly.
When the body is constantly running on stress and minimal sleep, immune defenses weaken, leaving us more vulnerable to seasonal illnesses. Rest isn’t just about catching up on sleep — it’s about giving your body time to repair, reset, and restore balance. During periods of rest, your immune system ramps up production of infection-fighting cells and proteins that protect you from viruses and help you recover faster if you do get sick.
If you’ve ever tried to “push through” a cold or keep working while under the weather, you may have noticed that the illness tends to linger. That’s your body’s way of asking for a timeout. True healing requires slowing down.
This season, give yourself permission to pause. Prioritize quality sleep, quiet moments, and activities that calm your nervous system — whether it’s reading, meditating, or simply doing nothing at all. Your immune system will thank you with more energy, resilience, and vitality to carry you through the busy months ahead.
Conclusion:
At Elite, we believe that staying healthy through the colder months isn’t just about avoiding sickness — it’s about supporting your body from the inside out. The truth is, much of what we experience during “cold and flu season” is within our control. By being intentional with our habits and treatments, we can build stronger immune systems and feel our best year-round.
Our top recommendations for this season include:
Wellness injections like B12, Glutathione, and NAD+ to boost energy and cellular health
IV therapy to replenish hydration and deliver essential nutrients directly to the body
Customized supplements to fill in nutritional gaps and support immune balance
Whole foods diet to ensure our bodies are properly nourished
Red light therapy for cellular repair, reduced inflammation, and improved mood
Getting outside for natural vitamin D and stress relief
Prioritizing rest and relaxation to allow your immune system to fully recharge
Your body is incredibly capable when it’s given the right tools, and we’re here to help you find exactly what it needs. Book a consultation below with one of our providers, to learn more about our functional medicine approach, supplement support, and immune-boosting treatments mentioned throughout this blog.
