It’s Not Sick Season.
It’s Stress and Sugar Season.
Every winter, people assume they’re getting sick because it’s cold outside, but the real problem is the shift in how we live this time of year. Stress goes up, sleep gets messy, blood sugar swings harder, nutrient density drops, movement slows, sunlight disappears and vitamin D falls, and holiday travel adds to the disruption. When you layer all of that together, the immune system gets overloaded and less responsive long before any actual virus shows up. Winter isn’t the issue. The lifestyle shift is.
So when I start to feel off, I keep my support simple. I focus on things that actually help my body regulate instead of chasing random supplements.
My Immune Essentials
• Targeted probiotic: About 70% of the immune system sits in the gut, so gut support is immune support. I use probiotics that reduce inflammation and help regulate immune signaling.
• Soups and broths: When your immune system is active, digestion slows. Warm, easy to digest meals lower the workload so more energy goes toward recovery.
• Propolis throat spray: Propolis supports the upper airway with antimicrobial and anti inflammatory benefits. I use it at the first sign of throat irritation or after long travel days.
• Oregano oil: Oregano oil has natural antiviral, antibacterial and antiparasitic effects, which is why it can help at the very early stages of feeling sick. The downside is that it is strong enough to irritate the gut lining if you use it too often. I treat it as a short term tool only, not something to take daily.
• Liposomal vitamin C: Better absorption and gentle on the stomach. I use it when stress is high, after flights or during early immune shifts.
• Chyawanprash: Rich in natural vitamin C and herbs that support gut health and antioxidant activity. It helps the immune system stay regulated and makes recovery easier without the stomach irritation or intensity that can come with high dose supplements.
• Manuka honey with saffron: Manuka supports the throat and immune response and saffron adds anti inflammatory and mood lifting benefits. Simple and soothing to add with your tea.
• Menthol crystals: I keep these on hand for any type of congestion. A couple crystals in hot water create a strong steam you can breathe in to open the airways. I will choose this over a nasal spray any day!
The Bottom Line
Most people focus on killing germs. I focus on keeping my system steady so it can actually do its job. The simple daily habits always end up making the biggest difference.
