Winter Wellness & Immunity (part 1)

How to Strengthen Your Immune System Without Overloading Supplements

Shorter days, colder temperatures, indoor gatherings, and holiday fatigue all place extra demands on the body’s resilience.  But immunity isn’t built by piling supplements into your routine (despite what the wellness industry suggests.) 

Most people think stronger immunity starts with more vitamins & supplements because of the common belief that immunity is something you ‘boost,’ but overloading supplements can overstimulate the body, disrupt digestion, and create unnecessary stress on the liver.

We asked Dr. Alicia Hart, NW Regen’s expert in integrative and preventive medicine, to share her insights on building winter resilience the right way — without overwhelming your body or your budget with too many supplements or special gadgets.

What can you do instead of taking supplements? 

For the average adult in the Pacific Northwest, Dr. Hart recommends these realistic daily habits which make the biggest difference in preventing illness:  

“Wash your hands well. Take a 30-minute walk as often as you can, ideally at least 5 days a week. Get enough sleep and avoid excessive sugar. Hang out in the forest, as “forest bathing” improves immune function!” 

~ Dr. Alicia Hart

She also says, “If you’re in a location that has a ton of people who are sick — like an airplane, hospital, or elementary school party — consider wearing a mask. And clean high-touch surfaces like doorknobs, light switches, phones, and handrails frequently.”

Is there a place for supplements? 

“As an herbalist, the first thing I reach for to
support the immune system is elderberry syrup.” 

~ Dr. Alicia Hart 

1) Elderberries (sambucus nigra ): “These are delicious and have both direct antiviral function as well as nutrient components that support immune system function” explains Dr. Hart. “I prefer to make my own elderberry syrup, since I can then adjust with whatever flavor or other kinds of support would be helpful in the moment. Adding rosemary helps to support the lungs; adding ginger helps to support digestion.”

In general, most people don’t take enough for it to work. Dr. Hart advises that when sick, elderberry syrup is best given at 1 tablespoon/15ml dose 3-5 times a day.

2) Raw Garlic: “This is the other herb I often reach for when I’m feeling sick,” says Dr. Hart. “Allicin, a component of garlic that gets destroyed with heat, is really good at killing bacteria, viruses, and fungi. 2-3 crushed raw cloves on toast is probably not the best breakfast I’ve ever had, (but it’s also not the worst) and I usually feel better quickly.”

3) Vitamin C is a classic immune supporting nutrient, and it helps with wound healing too. “I generally take 2-3 grams of vitamin C each day when I’m feeling unwell, or before travel,” says Dr. Hart. “Definitely take it before and after any type of surgery.”

The smartest approach to wellness?

1. Start with foundations.
2. Add supplements only when needed.
3. And aim for balance — not excess.

According to Dr. Hart: “Many things that can be helpful for immune function short term can cause problems if taken daily for months.”   

“I find ‘immune boosting’ supplements most helpful for short term use,” says Dr. Alicia Hart. “Starting perhaps 2 days before a time that is going to have increased exposure to respiratory illnesses, like travel; or during the time when someone else that you spend a lot of time with is feeling ill, or at that first edge of wondering ‘am I sick or just tired?’”

The truth is: Immunity begins with daily habits, not capsules.

• You cannot out-supplement chronic stress.
• You cannot out-supplement poor sleep.
• You cannot out-supplement ultra-processed diets.
• You cannot out-supplement burnout.

When Supplements Aren’t Enough

Some signs you may need integrative evaluation:

• Constant fatigue
• Recurrent infections
• Brain fog or mood changes
• Persistent inflammation
• Sleep that never feels restorative
• Symptoms of POTS/MCAS or dysautonomia

🌿 Want personalized winter wellness guidance?

Schedule with Dr. Hart for an integrative evaluation.

🌿 Looking to address chronic stress or trauma patterns affecting immunity?

Learn more about Dr. Wood’s SGB treatment.

For more recommendations, check out part two of Dr. Hart’s winter immune resilience article.  Wishing you a healthy and active winter season. Happy Solstice from NW Regen!