Cold and flu season is here, but don’t worry, you are not defenseless! As a Naturopathic Doctor, I prioritize keeping my immune system strong and ready to fight off viruses and bacteria. Let me share with you the exact steps I take when I feel a virus coming on. These tips can help us to stay healthy and recover faster while supporting our bodies with natural supplements.

Daily Immune Defense Routine

To keep the immune system armed and ready, take these four supplements every day:

• Vitamin D3 with K2: 1 capsule daily to maintain optimal immune function and more.

• Zinc: 1 tablet daily to strengthen the immune response.

• Probiotic: 1 capsule daily to support gut health, which plays a major role in immunity.

• Vitamin C: 1 tablet daily to boost antioxidant levels and fight off free radicals.

Supplements work best when combined with healthy lifestyle habits:

• Hydrate: Drink plenty of water throughout the day.

• Sleep: Aim for 7-9 hours of quality sleep at night.

• Avoid Sugar: Reduce the intake of sugar and simple carbs. They can weaken the immune system.

• Protein: Make sure to get adequate protein for repair and recovery of the immune system and body.

• Manage Stress: Stress can compromise the immune system. Find ways to relax and unwind.

If we don’t take care of ourselves, sickness has a way of showing up to force us to slow down. Prevention is key!

Noticing the first sign of illness

The moment I notice the first sign of illness—like a scratchy throat—I immediately ramp up my supplement routine to give my immune system the extra support it needs:

• Vitamin D3 with K2: Increase to 2 capsules per day (10,000 IU vitamin D total).

• Zinc: Increase to 6 tablets per day (90 mg total).

• Probiotic: Double to 2 capsules per day.

• Vitamin C: Take 1 tablet every hour until you experience loose stools, which indicates your body has reached its limit for absorption. The next day, reduce by 1,000 mg and adjust as needed.

Maintain these higher doses for at least 5 days or until you are feeling better—whichever comes first. These nutrients have been shown to reduce the severity and duration of illness when taken at the onset of symptoms.

Herbal Allies for Extra Support

At the very first sign of illness, I also turn to plant medicine. I choose one of the following to destroy the virus or bacteria:

• Elderberry (Sambucus nigra): Increases the speed of the immune response and contains antioxidants to assist the immune system.

• Osha Root (Ligusticum porteri): Known for its antiviral and respiratory-supporting properties.

• Olive Leaf Extract (Olea europaea): A natural antimicrobial powerhouse.

These herbs are my go-to for rapid immune support. Once I’ve recovered, I stop taking them but always keep them stocked in my medicine cabinet for the next time I may need them. Please note, that if you have an autoimmune disease or are on immunosuppressant drugs, you should avoid these plant medicines.

Stay Armed and Healthy

By following this plan, we give our bodies the necessary tools needed to fight off illnesses quickly and effectively. Remember, the earlier we act, the better our chances of staying healthy. Don’t let cold and flu season slow us down—with these supplements and strategies, we can stay vibrant and healthy all season long.

Ready to stock up?

Click here to access Dr. Selassie’s dispensary. You will find these supplements listed under Immune System Foundation.

Make sure your immune arsenal includes Vitamin D3 with K2, Zinc, a quality Probiotic, and Vitamin C. Don’t forget our herbal allies like Elderberry, Osha, and Olive Leaf Extract.