Holiday gift-giving can sometimes feel like a chore. We’ve compiled some creative ideas for gifts that will show your loved ones you’re invested in their long-term health and wellness.
The combination of holiday stress and winter germs can be a recipe for disaster, and these gift ideas are recommended to support immune health in the year to come—a welcome change from typical holiday treats and sugar-packed gifts, which have the opposite effect on immune health.
Consider the following five immune-supportive gifts this holiday season:
Gym or class membership
If you have a friend or family member who has been talking about exercising more, why not give them a gym membership or class package for an activity they enjoy? A free membership to their local gym or dance, spin, or yoga class will support their physical, mental, and emotional health and wellbeing.
Activity tracker
There are many activity trackers to choose from—the Fitbit, Jawbone, and Misfit are all fan favorites. This gift is a terrific way for your loved ones to hold themselves accountable to their health and fitness goals for years to come. It will also support them in developing healthy routines, learning how to stay active, and eating a balanced diet.
Essential oil diffuser
Essential oils are a great way to manage stress levels. They are highly concentrated, aromatic volatile oils that originate from plants with an array of chemical constituents. Aromatherapy is a fascinating field of integrative medicine that uses these potent oils to prevent and support symptoms when diffused, or used topically or orally. Specific essential oils that support immunity include eucalyptus, clove, lavender, and tea tree oils, and any oil used directly on the skin or taken orally should be discussed with your provider.1
Massage or spa treatment
Most people won’t spend money on a massage for themselves, which makes it a perfect holiday gift. Along with being relaxing and enjoyable, research suggests that regular massage also stimulates the body’s immune response.2
Massage and other spa treatments help the body relax, which is essential when you realize that high stress levels can decrease immune health. The same normal and natural stress hormones—like cortisol—that allow us to deal with acute stressful events and can also lower immune function when maintained at high levels over time. People with high levels of stress hormones over a long period tend to be more susceptible to poor health outcomes.3
immune-boostin supplements
Supplements that support immune health can also be a great, practical gift this holiday season. Integrative practitioners use the following supplements as powerful immune boosters.
Vitamin d3
Vitamin D has been shown to enhance the immunity building effects of white blood cells and help maintain normal inflammation pathways.* While natural sunlight is the best way to absorb vitamin D, most climates in the US and Canada do not provide sufficient levels. In the summer months, you can try to get some sun exposure each day (while still using sunscreen), but most integrative practitioners also recommend testing levels and supplementing with a high-quality vitamin D3 supplement.
Deficiency is common due to inadequate sun exposure and lack of vitamin D-rich foods as part of a whole foods diet. Vitamin D comes in two primary forms, which include D2 and D3. When it comes to supplementation, D3 is the form that is biologically active and most easily absorbed and assimilated by the body.
Food sources of vitamin D include cod liver oil, salmon, tuna, beef liver, eggs, and sardines.
zinc
Zinc is an essential mineral for healthy immune cell development and signaling, and it must be obtained from foods or supplements.* Zinc protects tissue barriers in the body and helps keep the immune system strong, and a deficiency can lower the body’s entire immune response.*4
Oysters, red meat, poultry, and whole grains are excellent food sources of this immune-strengthening mineral.
vitamin c
Perhaps the best-known immune-supporting nutrient, vitamin C is essential for a robust immune response.* This vitamin encourages the production of white blood cells called phagocytes and lymphocytes, which protect the body.* Vitamin C is also transported to the skin, which acts as a potent antioxidant and strengthens the skin’s natural barriers.5
elderberry
Elderberry extract comes from a flowering plant belonging to the adoxaceae family. It must be cooked before eating, though people more commonly take elderberry as a supplement for its immune-boosting properties.*
Science shows that elderberry is highly effective at keeping the upper respiratory tract healthy, and liposomal elderberry, in particular, is easily absorbed and better able to defend the immune system.
b vitamins
Of the B complex vitamins, B12 and B6 are especially important for a healthy immune response.* Inadequate levels of B6 and B12 are common in older adults and those following a vegan diet, so speak with your doctor if you suspect you could be lacking in these vital nutrients. B vitamins are also essential for nervous system support, coping with stress and irritability, and cardiovascular support.*
takeaway
This holiday season, give the gift of boosted immune health. Whether you choose a relaxing essential oil kit, professional massage, activity tracker, or immune-boosting supplements, these thoughtful gifts will have lasting impacts and show your loved ones that you’re invested in their long-term health.
[1] Peterfalvi, A., Miko, E., Nagy, T., Reger, B., Simon, D., Miseta, A., Czéh, B., & Szereday, L. (2019). Much More Than a Pleasant Scent: A Review on Essential Oils Supporting the Immune System. Molecules (Basel, Switzerland), 24(24), 4530. https://doi.org/10.3390/molecules24244530
[2] Rapaport, M. H., Schettler, P., & Bresee, C. (2012). A preliminary study of the effects of repeated massage on hypothalamic-pituitary-adrenal and immune function in healthy individuals: a study of mechanisms of action and dosage. Journal of alternative and complementary medicine (New York, N.Y.), 18(8), 789–797. https://doi.org/10.1089/acm.2011.0071
[3] Segerstrom, S. C., & Miller, G. E. (2004). Psychological stress and the human immune system: a meta-analytic study of 30 years of inquiry. Psychological bulletin, 130(4), 601–630. https://doi.org/10.1037/0033-2909.130.4.601
[4] Shankar AH, Prasad AS. Zinc and immune function: the biological basis of altered resistance to... Am J Clin Nutr. 1998 Aug;68(2 Suppl):447S-463S. doi: 10.1093/ajcn/68.2.447S. PMID: 9701160.
[5] Fuchs, Jürgen, and Herbert Kern. “Modulation of UV-Light-Induced Skin Inflammation by D-Alpha-Tocopherol and L-Ascorbic Acid: A Clinical Study Using Solar Simulated Radiation.” ScienceDirect, Elsevier Science Inc., 10 Dec. 1998, https://www.sciencedirect.com/science/article/abs/pii/S0891584998001324.
