Don’t Let Holiday Stress Weaken Your Immune System: Tips for Staying Healthy

As the holidays approach, expectations rise, schedules fill, and your body doesn’t get much of a break. At Advanced Medical Care in Queens and Brooklyn, our wellness and longevity specialists see how this season’s hustle can put serious pressure on your immune system — and we’re here to help you stay strong and well.

How stress affects your immune system

When your body senses stress, it triggers the “fight or flight” response — releasing hormones like cortisol and activating your sympathetic nervous system. In short-term bursts, this can boost immune readiness. 

But when stress becomes chronic — like it often does during the busy holiday season — your immune system starts to malfunction. You may produce too much cortisol, dampen lymphocyte activity, and increase inflammation, leaving your defenses vulnerable. 

Holiday stress tends to amplify this effect: rushed travel, disrupted sleep, altered diets, and emotional strain all combine to overload your system. Researchers have found that wound healing slowed by up to 40% during exam or holiday periods — a real signal that immunity is taking a hit. 

Why the holidays make a difference

You likely already know some holiday triggers: long hours, too much caffeine, irregular sleep, and skipping relaxation. These all raise your baseline stress and reduce your immune resilience. 

Indoor air is also drier, which can increase susceptibility to respiratory viruses. Combine that with travel, large gatherings, and changed routines — and it’s a perfect storm for immune strain.

Tips to keep your immunity on track

We recommend taking concrete steps now to give your immune system support when it needs it most:

1. Sleep well

Aim for seven to nine hours of good sleep per night. When stress picks up, your body needs recovery more than ever — poor sleep makes it easier for infections to take hold.

2. Eat right

Focus on whole foods with immune-support nutrients: plenty of vegetables (especially leafy greens and cruciferous types), lean proteins, and foods rich in vitamin C, zinc, and antioxidants. Stay hydrated and limit processed foods and excess sugar, both of which suppress immunity.

3. Keep a stress “toolbox”

Make time for real breaks. Deep breathing, short walks, mindfulness apps — these lower your cortisol peaks and keep your immune system from getting overworked. Studies show stress dampens immune cell behavior significantly when left unchecked. 

4. Move more

Regular, moderate exercise boosts immune surveillance and the production of protective immune cells. You don’t need marathons — brisk walks, yoga, or light strength training help reset your nervous system and promote circulation.

5. Consider IV therapy when you need a boost

If your schedule is packed and you’re feeling depleted, our wellness team offers IV therapies designed to support immune health directly. One popular infusion includes glutathione — the body’s “master antioxidant” — which helps reduce oxidative stress, support immune cell function, enhance detoxification, and strengthen immune defenses in times of stress. 

How our IV therapies support your immune system

At Advanced Medical Care, our wellness team uses nutrient-rich IV infusions to give your body a jumpstart when oral intake or rest alone isn’t enough. 

After an evaluation, we may recommend a combination of antioxidants (like glutathione), key vitamins (such as C and B complex), and minerals (zinc, magnesium) delivered directly into your bloodstream for efficient absorption. 

These therapies can help replenish depleted reserves, reduce inflammation, and give your immune system an edge during high-stress periods.

Rather than replacing good habits, these infusions support them — so you don’t have to hit pause on your holiday plans to take better care of yourself.

Stay healthy so you can enjoy the season

You don’t need to check out of planned celebrations or settle for feeling run-down. With the right habits — and support when your body needs it — you can face the holidays feeling strong instead of stressed.

Call or book an appointment online at Advanced Medical Care in Queens or Brooklyn and let us build a plan to keep your immune system steady, so you can enjoy what matters most this season.