top of page

Immunity Boosts for Cold, Flu, & Covid times

Fall is nearly here and you know what that means, sniffle szn is coming too!

I’ve been deep into my herbal studies lately and wanted to share a few holistic ways to help boost your immune system and wellbeing as we start gearing up for the season of pumpkin spice lattes, costumes and turkey.

(You’ll definitely want to save this one for later!)

🌞 aka Vitamin D is a fat-soluble nutrient essential to the health and functioning of our immune systems. Vitamin D enhances the pathogen-fighting effects of white blood cells that are important parts of immune defense. Vitamin d also decreases inflammation, which helps boost immune response. On the other hand, a deficiency in this nutrient may compromise immune response and increase your risk of infection and disease. Natural vitamin D can be obtained for free through safe sun exposure (15- 20 minutes a day) and through supplementation and high vitamin d containing foods (see some of my previous reels on vitamin d for more details on this!) [ cited from the National Center for Biotechnology Information]

🤸 Many studies have shown the correlation between being physically active and helping to increase immunovigilance and improve immune competence. But just how much and what intensity level of exercise will actually help? For us millennials aim for at least 150 minutes a week of moderate-intensity activity (ex: jogging, biking), at least 2 days a week of activities that strengthen your muscles (ex: weight training/pilates), and include activities that challenge your balance as well (ex: reformer pilates, bosu training, barre)

🌿 Herbs and teas are one of my favorite wellness practices to include in my everyday. Stinging nettle can help inhibit inflammatory reactions, Rosemary can provide relief for allergy & asthma sufferers, Turmeric can ease congestion and sneezing and contains immune-stimulating properties - just to name a few! (Always consult a naturopath, health coach or herbalist for proper dosing according to your body & uniqueness)

🧄 Grounding whole foods like garlic, sauteed leafy greens, button mushrooms, and sweet potato are all wonderful foods to start incorporating into your meals for their immune-supporting properties

🧘‍♀️ Want another reason to start meditating, welp, here she is! Mindfulness meditation has shown reductions in proinflammatory processes, increases in cell defense parameters, and increases in enzyme activity that guards against cell aging. AKA all excellent news for your immune system! Benefits can be seen from just 5 short minutes a day

😴 Did you know this one?! Sleep provides essential support to the immune system. During our nightly sleep, certain components of the immune system are revved up. This means, getting enough hours of high-quality sleep turns on proper immune defense, efficient response to vaccines, and less severe allergic reactions.

Did you learn anything helpful today?!


Hi, I'm Kamela! Former high school volleyball athlete, ballerina, anorexia warrior, Holistic Nutrition, and Movement Coach. I've been helping millennials just like you with their well-being for the past 7 years. Reach out to work with me and for even more free helpful content let's be insta friends :)

See ya soon!




bottom of page