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Health Practitioners


Immune Health Tips for the Holidays

November 2021

Immune Health Tips for the Holidays

Dr. Rob Silverman

The holiday season is a time for enjoying the company of family and friends, accompanied by plenty of good food and drink. That brings a lot of pleasure, but also a lot of exposure to pathogens. During this time, you may be traveling long distances, embracing people, spending time indoors in crowds, and being in places with less than optimal ventilation—all while the annual cold and flu season is going strong. At the same time, you may be getting less sleep than usual, skipping your regular exercise, and eating and drinking more than usual. Your immune system may not be getting everything it needs to stay strong and protect you from illness. Now’s the time for some healthy strategies that will help you get through the fun—and the stress—of the festive season.

Immune Tip #1: Strengthen Your Immune System with Astaxanthin

Your immune system needs a steady supply of powerful antioxidants to support your immune cells and help counteract the free radical damage that occurs when you fight off an infection. Although it’s a good starting point, eating healthy isn’t always enough to give you all the antioxidant protection you need to keep your immune system functioning optimally. That’s why supplements containing astaxanthin are such a valuable addition to your daily routine. They’re a simple, safe, and effective way to give your immune system a boost.

A red carotenoid that is a potent antioxidant, astaxanthin is found in seafood such as wild salmon and shrimp and the freshwater algae Haematococcus Pluvialis. Astaxanthin from algae has been shown to stimulate white blood cells (the primary protective cells of the immune system) and enhance their production of signaling cytokines, the chemical messengers that regulate the immune response.[i] BioAstin Hawaiian Astaxanthin is made from microalgae grown under natural sunlight in outdoor ponds for maximum potency. The astaxanthin is extracted from the algae using a solvent-free process that delivers superior antioxidant power.

Immune Tip #2: Get Enough Sleep

The party season means a lot of late nights and changes in your bedtime routine that leaves you short of sleep. Missing out on sleep once in a while won’t affect your immunity much, but a string of late nights will. Sleep strengthens your immune system’s ability to recognize invaders and mobilize your immune defenses. People who sleep less than six or seven hours a night have an increased risk of infection and are more likely to catch a cold or the flu.[ii]

All that holiday partying means you may be drinking more alcohol than usual. Alcohol can make you feel relaxed and sleepy, but it harms the quality of your sleep. If you sleep with alcohol in your system, you’re more likely to experience sleep disruptions that leave you feeling tired and poorly rested in the morning.[iii]

Make sure to get at least seven—and preferably eight—hours of solid sleep each night. For the best sleep quality, drink alcohol in moderation and stop at least two hours before bedtime.

Immune Tip #3: Keep Exercising

It’s all too easy to slack off on your exercise routine when the holidays come around. This is precisely when you need to make even more effort to get some quality exercise every day. Your immune system relies on exercise to keep it in top shape. Decades of research show that regular moderate exercise (30 minutes a day) is key to keeping your immune system strong, reducing inflammation and illness. The exercise boost matters even more when your immune system is stressed by late nights, too much food and drink, and travel. Aim to incorporate strength training or bodyweight resistance, cardio (brisk walking is ideal), flexibility (yoga), and core-strengthening work into your routine.

Happy holidays begin with a robust immune system! Supplementing with astaxanthin and following these tips will help you stay healthy throughout the festive season and beyond.


*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Contact your healthcare provider prior to beginning any new exercise or diet plan.

Dr. Silverman is a member of Nutrex Hawaii's Scientific Advisory Board.


1 Lin, K. H., Lin, K. C., Lu, W. J., Thomas, P. A., Jayakumar, T., & Sheu, J. R. (2015). Astaxanthin, a Carotenoid, Stimulates Immune Responses by Enhancing IFN-γ and IL-2 Secretion in Primary Cultured Lymphocytes in Vitro and ex Vivo. International journal of molecular sciences17(1), 44.

2 Prather, A. A., Janicki-Deverts, D., Hall, M. H., & Cohen, S. (2015). Behaviorally Assessed Sleep and Susceptibility to the Common Cold. Sleep38(9), 1353–1359.]

3 Vinson, D. C., Manning, B. K., Galliher, J. M., Dickinson, L. M., Pace, W. D., & Turner, B. J. (2010). Alcohol and sleep problems in primary care patients: a report from the AAFP National Research Network. Annals of family medicine8(6), 484–492.



Dr. Robert Silverman is a chiropractic doctor, clinical nutritionist, national/international speaker, author of Amazon’s #1 bestseller “Inside-Out Health”, founder and CEO of NY ChiroCare. He serves on Nutrex Hawaii's Medical Advisory Board.

The ACA Sports Council named Dr. Silverman “Sports Chiropractor of the Year” in 2015. His extensive list of educational accomplishments includes six different degrees in clinical nutrition.

Dr. Silverman is on the advisory board for the Functional Medicine University and is a seasoned health and wellness expert on both the speaking circuits and within the media, as well as a frequent health expert contributor on national blogs such as Consumer Health Digest. He has appeared on FOX News Channel, FOX, NBC, CBS, ABC, The Wall Street Journal, NewsMax. He was invited as a guest speaker on “Talks at Google” to discuss his current book. A frequent published author in peer-reviewed journals and other mainstream publications, Dr. Silverman is a thought leader in his field and practice.