Everyday Foundations for Winter Wellness
As we move into winter, we’re once again entering the season when respiratory viruses like influenza, RSV, and the latest COVID variants circulate more widely. At GetzWell, our goal is winter wellness, helping families stay resilient and well through these months. While we can’t eliminate exposure to these viruses, there is much we can do to reduce susceptibility, support recovery, and strengthen our own and our children’s immune systems.
Below, you’ll find our updated winter health and wellness tips, including daily habits, targeted immune support supplements, and early interventions that make a difference.
1. Prioritize Hand and Nasal Hygiene
- Handwashing: Regular handwashing with plain soap and warm water remains one of the simplest and most effective ways to reduce infection. Encourage kids to wash before meals and after public outings.
- Nasal Care: Daily nasal irrigation with tools like a Neti Pot, Briotech, or Enovid antiviral nasal spray will help fend off viral particles before they can establish infection. After school, travel, or exposure to crowded indoor spaces, this simple routine is highly preventive.
2. Nourish your Family with Food
- Eat a Rainbow: Brightly colored fruits and vegetables provide antioxidants that protect immune cells from oxidative stress. Strive for a variety of natural colors each day.
- Avoid Added Sugars: Within 30 minutes of eating refined sugar, white blood cells’ ability to fight infection can drop by up to 50%. Keep blood sugar stable by limiting sweets and processed foods.
- Hydrate: Aim for filtered water equal to roughly half your body weight in ounces daily. Proper hydration supports mucosal health which is your first line of immune defense.
- Incorporate Mushrooms: Cooked shiitake, maitake, and reishi mushrooms contain beta-glucans that stimulate immune function and may enhance vitamin D absorption.
- Try Bone or Veggie Broths: Warm broths like bone broth and vegetable broth deliver easily absorbed minerals, amino acids, and collagen that support gut integrity and hundreds of the body’s metabolic pathways.
3. Supportive Lifestyle Habits
- Prioritize Sleep: Immune activity peaks during sleep. School-age children typically need 9–12 hours, teens 8–10, and adults at least 7–8.
- Reduce Stress: Chronic stress elevates cortisol, which suppresses immune function. Try 4-7-8 breathing for a few minutes everyday, gentle movement and outdoor time even during colder months.
- Get Outside: Exercise is potent medicine – movement and time in fresh air enhance circulation and immune surveillance, not to mention mood.
My Favorite Targeted Winter Immune Supports
Before starting any supplement, including immune support supplements, we recommend a brief consultation with your GetzWell provider to personalize dosing for your child’s age, weight, and unique health needs. How can you support your immune system naturally?
- Vitamin D3: Ongoing research reinforces vitamin D’s critical role in immune modulation and antiviral defense. Because deficiency is more common in winter, we often recommend 1,000 IU per 25 lbs of body weight (customized via simple blood testing).
- Omega-3 Fatty Acids: High-quality fish oil (from sardines, anchovies, or salmon) supports healthy inflammation balance and mucosal immunity.
- Probiotics: Daily probiotic use has been shown to reduce respiratory infections and shorten illness duration in children.
- Vitamin C: A potent antioxidant that supports immune cell function and tissue repair.
- Zinc: Essential for white blood cell activity and antiviral defense. Even mild deficiency increases infection risk.
- Elderberry: Studies continue to support elderberry’s antiviral effects against influenza and other respiratory viruses. A daily syrup or tea during flu season can be both effective and enjoyable.
- Oscillococcinum: A safe homeopathic remedy that may reduce influenza duration and severity when taken at the first sign of symptoms—or weekly for prevention.
- Biocidin: A broad-spectrum botanical formula that helps reduce microbial load and supports the body’s natural defenses during travel or exposure.
- Umcka (Pelargonium sidoides): This African herb has been shown to shorten duration and intensity of respiratory infections, aiding mucus clearance and symptom relief.
Early Intervention Matters If Illness Strikes
At the very first hint of symptoms—scratchy throat, fatigue, or sneezing—act quickly. Beginning supportive care within the first 12–24 hours can significantly reduce illness duration and intensity.
- Rest and Hydration: Early rest helps immune cells function efficiently.
- Nasal Irrigation or Enovid Spray: Aids in tissue hydration, thins mucus, may help decrease viral load if started soon enough, and soothes mucosa.
- Windbreaker by Kan Herbs: One of my go to preparations for colds and coughs! A locally formulated Chinese herbal formula for fever, chills, and early-stage colds, cough and flu.
- Elderberry Syrup or Tea: Continued use at symptom onset may support faster recovery and it tastes delicious too.
- Biocidin Drops or Throat Spray: Use for prevention and at the first sign of symptoms.
- Umcka/VClear Syrup: Another of my favorites, at the first sign of symptoms, greatly helps relieve cough, congestion, and sinus discomfort by activating Natural Killer cells in the respiratory mucosa.
- Vitamin C and Zinc: Supplement at higher therapeutic levels for several days (per your provider’s guidance).
- Honey (for kids >1 year): Several studies have shown it calms cough and soothes sore throats naturally.
- Cool-Mist Humidifier: Keeps mucous membranes moist and eases congestion.
When to Call Your Provider
Seek medical attention if your child experiences:
- Fever lasting longer than 3 days or returning after 24 hours without fever
- Difficulty breathing or rapid breathing
- Persistent vomiting or dehydration (no urine for 6–8 hours)
- Lethargy, confusion, or unusual irritability
- Ear pain, worsening cough, or sore throat lasting more than 5 days
- High-risk medical conditions (asthma, autoimmune or chronic illness)
If your child is younger than 4 months, call your provider at the first sign of fever.
Consistency Counts
Winter wellness and a healthy immune system thrive on steady care, like nutritious food, restorative sleep, fresh air, hydration, and stress management. Even small daily efforts compound into meaningful resilience. And remember: perfection isn’t required. Doing most things, much of the time, has a measurable impact.
Fullscript Supplement Sale: December 1–3, 2025
To help families prepare for the season, we’re offering an exclusive 20% off all supplements on our Fullscript dispensary—an additional 10% beyond your standard discount—from Monday, December 1 through Wednesday, December 3, 2025. It’s an excellent time to stock up on high-quality immune support and everyday essentials.
Stay Well, Stay Connected
We’re here to help you and your family thrive this winter and to help you enjoy all the season brings. If you’d like a personalized immune support plan or supplement recommendations, please reach out to schedule an appointment with me or one of our GetzWell providers.