The cold, dark days of a New Jersey winter bring more than snow—they also bring peak cold and flu season. While we can’t control every germ we encounter, we can strengthen the body’s natural defenses. Holistic wellness reminds us that prevention isn’t perfection; it’s about helping the body stay strong, resilient and balanced.
Think of your health like a toolkit. The more supportive tools you keep inside, the better equipped you are to handle what comes your way. This winter wellness toolkit is built on three pillars: immune-supporting supplements, nourishing foods and daily lifestyle habits. Together, they offer a well-rounded approach to meeting winter’s challenges.
Immune-supporting supplements
Supplements can’t replace healthy habits, but they can add support when your immune system is under pressure. Consider:
Vitamin D3. Often called the sunshine vitamin, vitamin D plays a key role in immune defense. Levels tend to drop in winter when sun exposure is low, making supplementation helpful for many people.
Vitamin C (acerola or camu camu). This antioxidant supports the production and protection of white blood cells. Natural sources from acerola cherries or camu camu are particularly concentrated.
Quercetin + bromelain. Quercetin is a plant compound with anti-inflammatory and antiviral properties; bromelain (an enzyme from pineapple) may enhance absorption. Together, they can help modulate immune response.
Zinc. Important for immune cell function and may help shorten cold duration when taken at the first sign of symptoms.
Bovine colostrum. Rich in antibodies, growth factors and nutrients; sometimes used to prime immune defenses. Not suggested for those with milk or dairy allergies.
Collagen. About 70% of the immune system resides in the gut. A quality collagen supplement may help support the gut lining, reduce systemic inflammation and aid joint and tissue repair.
Before starting new supplements, check with a health care professional for proper dosing and safety.
Nourishing foods for resilience
Food is the foundation of immune health. What you eat daily either strengthens defenses or leaves you more vulnerable. This season, focus on:
Bone broth. Rich in minerals, amino acids and collagen; deeply nourishing for the gut.
Colorful vegetables. Carrots, kale, peppers and beets are packed with phytonutrients that help fight oxidative stress.
Citrus fruits and berries. Oranges, grapefruits and berries supply vitamin C and antioxidants that fuel immune response.
Fermented foods. Sauerkraut, kimchi and yogurt support a healthy gut microbiome, which in turn supports immunity.
Garlic and onions. Natural antimicrobials with compounds that help the body fight infection.
Even small shifts—swapping a processed snack for an orange or adding a side of sautéed greens—can make a difference over time. A simple rule of thumb: if it comes in a box or bag, it’s likely processed and not ideal for optimal health.
Lifestyle habits that protect your health
Wellness isn’t only about what you take or eat—it’s also about how you live each day. These habits are simple and effective:
Prioritize sleep. Aim for 7 to 9 hours of quality rest. During sleep, the body produces infection-fighting cells and repairs tissues.
Wash hands frequently. A basic, powerful defense against germs. Pair with mindful hygiene, such as avoiding touching your face.
Stay hydrated. Water helps flush waste and keeps mucous membranes moist, making it harder for viruses to take hold.
Manage stress. Chronic stress can suppress immune function. Try meditation, gentle yoga or a few minutes of mindful breathing daily.
Get fresh air and movement. A brisk walk outside boosts circulation, supports mood and strengthens immunity.
Getting started
Your winter wellness toolkit doesn’t have to be complicated. Start with one or two small changes—adding vitamin D or committing to an earlier bedtime. Over time, simple practices build resilience and confidence, helping you move through the season with strength.
This winter, let your health be a gift you give yourself: steady energy, fewer sick days and the peace of mind that you’re actively supporting your body.
About the writer
Cara Zamorski is a Central New Jersey–based holistic health coach, holistic nutritionist, gut health nutrition specialist and weight-loss coach. She helps individuals reach their health and wellness goals through practical, personalized and sustainable approaches to well-being.
"Your winter wellness toolkit doesn’t have to be complicated. Start with one or two small changes" - Cara Zamorski, HWC, HN