The holiday season ushers in many things: joy, the clinking of champagne glasses, travel to see family and friends and, inevitably, a seasonal cold, Covid or perhaps flu. But boosting your immunity and preventing the seasonal ick is more in your control than ever thanks to a few DIY solutions that are literally at your fingertips.
Before you can supercharge your wellness, though, it’s important to understand what may be sabotaging your health and how to work against these forces. “Inflammation is at the center of how our immune system responds, and sometimes over-responds, during cold and flu season,” explains Dr. Amanda Kahn, a board certified internist and longevity expert in New York City. “When chronic, low-grade inflammation is already present from factors like stress, poor sleep, processed foods, or environmental toxins, the immune system becomes less efficient. This makes us more vulnerable to viral infections,” she says.
Dr. Alexander Golberg, a concierge functional medicine doctor in New York City and The Hamptons, agrees. “We’re more likely to get sick because of crowding, dry indoor air, less sunlight, stress, and poor sleep—all of which can weaken our defenses,” he says. “That’s when I tell my patients it’s time to ‘step it up’ before or after flights, after close contact with someone who’s sick, at the first sign of a sore throat or runny nose or during periods of heavy stress.”
Reducing inflammation at the cellular level helps prevent colds and flu, and also helps lessen the symptoms like fatigue, muscle aches, congestion and brain fog if you do happen to get sick despite all measures, Dr. Kahn advises. “In longevity medicine, we focus on minimizing baseline inflammation year-round so the immune system can mount a strong but controlled defense when exposed to seasonal viruses.”
A good start to tackling inflammation is a diet rich in anti-inflammatory foods. Think berries, leafy greens and cruciferous vegetables like broccoli and cauliflower, whole grains and spices including turmeric, ginger, garlic and cinnamon. Of course, the hectic holiday season means you’re on the go, so getting your nutrients through food may be extra challenging this time of year and turning to supplements may be tempting. Many do the trick, but regular use is key. “Anti-inflammatory and antioxidant supplements can play a meaningful role in keeping the immune system resilient during cold and flu season, but their benefits come from consistency. These compounds work gradually and cumulatively to lower oxidative stress, improve mitochondrial efficiency, and regulate immune signaling pathways,” Dr. Kahn explains. Her top recommendation? Glutathione. It’s “the body’s master antioxidant, as a cornerstone because it protects immune cells and supports detoxification.”
In case you’ve lapsed on your supplement intake and you feel a cold coming on, an IV infusion may offer a powerful punch of anti-inflammatory actives in a pinch. “If you’ve had clear exposure or notice early symptoms, do one IV right away, and possibly another within about a week if needed,” says Dr. Golberg. While each infusion is tailored to each client’s needs, he often includes “a strong glutathione push” in many of his bespoke IV infusions along with a cocktail that may include balanced hydration fluids, vitamins C, B and B12, zinc and magnesium.
But the best defense is bolstering immunity on the daily. To help you do just that and take control of your wellness through the holidays and beyond, we’ve rounded up a few of the best DIY supplement solutions to turn to now — and dare we say, they’re delicious, no pills required!
Activist Mānuka Immune Elixer
A natural wonder! Manuka honey “has well-documented antibacterial, antiviral, and wound-healing properties, largely due to its methylglyoxal content and high antioxidant capacity,” says Dr. Kahn. Placed under the tongue, a drop of Activist Mānuka Immune Elixir can help soothe sore throats and prevent a full-blown cold from worsening, as raw Manuka honey “may help reduce bacterial load in the upper airway,” she adds.
Broc Shot
Sulforaphane derived from natural broccoli seed powder powers this supplement. “It’s one of the most interesting plant-derived compounds,” says Dr. Kahn. “It activates the antioxidant pathway that increases glutathione production and enhances cellular detoxification,” she adds, noting that sulforaphane possesses both anti-inflammatory and antiviral properties, which helps maintain “mitochondrial function during immune challenges.” Broc Shot is a simple way to reap these benefits, as it comes in sachets meant to be mixed with filtered water and taken daily to maintain optimum health. And the benefits may last well after the traditional cold and flu season. “In the context of longevity, sulforaphane provides a mild homeric stimulus, essentially training cells to adapt and strengthen their internal defenses,” Dr. Kahn says.
Erha Herbal Rx for Allergies
Sip your way to wellness. This tasty non-carbonated beverage is loaded with immunity-boosting acerola and vitamin C as well as anti-inflammatory ginger. Botanical quercetin, a powerful flavonoid antioxidant found in fruits and vegetables, plus nettle help suppress histamine in the body, which may aid nasal and head congestion, with consistent use offering the best results. Good news: Erha can be enjoyed chilled or ho
Elysium Cofactor Advanced Collagen System with NAD+ Boost
This power powder that can be added to cold or hot beverages tackles inflammation via NAD+. NAD, a co-enzyme, “supports mitochondrial repair and energy production across all cells, helping patients sustain vitality and immune efficiency during periods of lower sunlight and higher stress,” Dr. Kahn explains. A bonus: Elysium’s Cofactor Advanced Collagen System also includes collagen peptides, hyaluronic acid and vitamin C to foster healthy, glowing skin as well as joint, bone, hair and nail support.
