the ultimate winter immunity protocol that stopped me from getting sick (after two years of being completely taken out)
A doctor’s evidence‑based and ancestral approach to winter wellness — including herbs, dosages for adults/children, and my daily immune rituals.
Last year and the year prior, I literally got the most sick I had ever been in my life during the months of December. In 2023, it was a bacterial sinus infection that completely took me out and required me to take 10 days of INTENSE antibiotics, which I believe eventually contributed to my hair loss in January of 2024. And in December of 2024, I got a strain of COVID in which I was bed-bound for 2 weeks, incapable of using my brain for deep thinking, unable to maintain my blood pressure, and forced to re-evaluate my career choice. So suffice to say, I take my immunity and immune system supports very, VERY, seriously. I have done the research and tried all the products, so you don’t have to and I am happy to say - I have been cold and virus free since my bought with COVID at the beginning of this year.
As winter settles in, the air thins, the nights stretch, and our bodies call for stillness. This is the season of rest, reflection, and restoration — and yet it’s also when our immune systems work their hardest.
Dr. Alysia, MD, MPH, is a physician-researcher and health & wellness expert who supports women with holistic lifestyle advice and preventive women’s health tips. For women’s health support, check out her resource library. For beauty inspo, check out her weekly journal, Black Girl Muse. Follow her on Instagram or access additional offerings on her website. She posts biweekly on Mondays and Thursdays.
Viruses circulate, energy wanes, and the dry air of heaters and long nights can pull us out of balance. Rather than waiting until illness strikes, now is the time to fortify.
Below, I’ve gathered my go-to herbs and supplements — a mix of science-backed nutrients and time-honored herbal tonics — to help you strengthen your immunity, nourish your body, and move through the darker months with ease. This is a combination of Eastern and Western medical knowledge mixed together in a synthesized and digestible step-by-step protocol.
I am sharing THE guide to winter immunity with:
11 herbs or supplements to incorporate daily
Dosages for adults and children
My daily immunity practices for wintertime
Links to my favorite brands and products
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1. Nettle (Urtica dioica)
Why it works:
Nettle is a mineral-rich tonic that nourishes the blood and supports the immune system. Its high iron, calcium, magnesium, and chlorophyll content make it ideal for fatigue, low immunity, and adrenal support.
How to use it:
Steep 1 tablespoon of dried nettle in hot water for 15–20 minutes. Drink 1–2 cups daily throughout the cold months.
Dosage:
Adults: 1–2 cups/day
Children: ½ cup/day (ages 4+)
Ritual: Sip your nettle infusion in the morning sunlight — a daily act of grounding and nourishment.
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