How to Naturally Boost Your Immune System During Winter

Winter is approaching us fast, and what comes with winter? Lots of fun, the festive cheer of Christmas, cozy nights by the fire, and, if you are lucky, a sprinkling of snow, but colder temperatures play a part and tend to sneak their way in along with colds and flu. It’s this time of year when the body starts to feel a little run down, with all the late-night festive parties, the stress that can go with Christmas shopping, and overindulging in those office sweets and cakes that colleagues bring in. But did you know there are ways to naturally boost your immune system to give your body the best chance to start stronger and fighting fit to get you through the winter holiday season? 

Let’s delve a little deeper into the how-to tips. At the same time, you enjoy every moment of this beautifully magical season without coughing and sneezing your way around the Christmas dinner table!

This post is all about how to naturally boost your immune system during the colder months

Why Are Our Immune Systems Challenged During Winter?

Here are a few challenges we face in these months and how they can put pressure on our immune system:

• Colder weather can discourage us from spending more time outdoors. Therefore, you will generally be in closer proximity to others, thus spreading germs. 
• According to an article in the Baylor College of Medicine, less sunlight will decrease the amount of vitamin D we consume, which is vital for our immune system to stay strong. 
• The stress of preparing for festivities, such as social gatherings and work deadlines, can weaken the immune system.
• Our sleep patterns become more irregular. Late-night parties and excitement building up for the holidays can lead to the feeling of being run down.
• Changes in our diets around this time of year can hinder our immune system. An article written in Piedmont stated that Studies have shown spikes in sugar intake suppress the immune system

If we know and understand this, we can prepare our bodies to give them the best chance of staying strong throughout winter. Let’s look into some tips on staying on top of good health and little boosts.

How To Boost Your Immune System Naturally

Nourish Your Body with Immune-Boosting Foods

The food you eat can be one factor determining the immune system’s efficiency.

1. Up your citrus fruits

Citrus fruits like oranges, grapefruits, and lemons are high in vitamin C, which is known to support immune function. Vitamin C increases the production of white blood cells, vital in fighting off infections. Squeeze some fresh lemon into warm water in the morning for an easy vitamin C boost, or add orange slices to your salads for a sweet and tangy twist.

2. Top your meals up with added ginger and garlic

Ginger and garlic have powerful anti-inflammatory and antioxidant properties that can help strengthen the immune system. Ginger may help reduce inflammation, while garlic can combat infections. Adding these ingredients to your winter meals enhances the flavor and gives your body a natural defense boost.

3. Swap your sugary snacks for nuts and seeds

Nuts and seeds contain vitamin E, an antioxidant that helps your immune system fight harmful invaders. Almonds, sunflower seeds, and walnuts are excellent sources of vitamin E. A small handful each day can provide the immune support you need during winter.

4. Add fermented foods

Sandy Cohen wrote that 70% of your immune system resides in your gut. Keeping your gut healthy is crucial for a robust immune system, and fermented foods can help. Foods like yoghurt, kefir, sauerkraut, and kimchi are rich in probiotics, which promote healthy gut bacteria and aid digestion. Incorporate these into your diet regularly for an extra layer of immune support.

5. Pack out your meals with leafy greens and root veg

While indulging in heavier foods during the holidays is tempting, don’t forget to load up on vegetables like spinach, kale, and sweet potatoes. These nutrient-packed foods provide vitamins A, C, and E, all contributing to a well-functioning immune system. Roasting root vegetables with a drizzle of olive oil makes for a delicious winter side dish packed with immune-boosting properties.

Related Article: How To Heal Naturally From a Cold and Flu

Staying Active, Even on the Colder Days

The last thing we all want to do is head out in the middle of winter, but instead, grab the cozy blanket and snuggle on the sofa. It has been proven essential for maintaining a healthy immune system if you keep moving. But this isn’t the only advantage; it can help reduce stress and improve stress levels. 

1. Take Advantage of Outdoor Activities  

As much as you may not like the cold and wet, it’s essential to try and get outside, even for a brisk walk. Winter offers other outdoor opportunities and chances to wrap up warm and embrace the elements. Getting fresh air is crucial for not only our immunity but our minds, too. 

2. At-Home Workouts for Colder Days

If you find it too bitterly cold on days, why not take advantage of home workouts? There are many to choose from, from yoga to High-Intensity Interval Training workouts. It takes 20 to 30 minutes to make a difference and keep your energy levels up. Here are a few apps to help you with this:

• Gaia 
• Glo

Stay Hydrated and Get Plenty of Rest

Remember, it’s super important to stay well hydrated even in the colder months, but it’s also just as important to get plenty of quality sleep. This should keep your immune system tip-top.

1. Hydrate, Even When You Don’t Feel Thirsty

When the colder months arrive, we tend to remember to stay hydrated and pay attention to our water intake. However, drinking plenty of water plays a vital role in our body’s functioning correctly and flushing those toxins out. Water is not the only drink that can keep you hydrated; other drinks, such as herbal teas and even broth-based soups, are someone great for keeping hydrated

2. Prioritize Sleep During the Holidays

The Sleep Foundation has shown research that getting 7-9 hours of quality sleep each night is a great way to keep the immune system strong and help it repair and regenerate. Sometimes, it can be hard to unwind and relax, so here are some good practices to incorporate into your bedtime routine. 

Sleep is when our bodies repair and regenerate, making it vital for a robust immune system. Aim for 7-9 hours of sleep each night to allow your body time to rest and recover. If you find it hard to unwind, try establishing a bedtime routine that includes turning off electronics, dimming the lights, and sipping chamomile tea.

Related Article: The Surprising Health Benefits of Coconut Water

Stress Less with Mindful Holiday Practices

Many of us think of the holiday season as a stressful time that affects the immune system. And while your stress levels are high, your body produces more of the stress hormones called Cortisol, which is known to suppress the job of the immune system; here are a few ways to manage stress levels:

1. Practice Mindfulness and Meditation  

Mindfulness and meditation are well known to help calm the body and mind, reducing stress levels. All it takes, is just a few minutes out of your day, either self-guided or as part of a group, Here are a few apps that offer these exercises; Headspace and Calm are just a few of many that offer excellent service. A small investment in your mind can go a long way for your body.

2. Set Boundaries and Don’t Overcommit  

It is easy to overcommit at this time of year, with your calendar brimming with social gatherings. As much as this is fun, it can lead to burnout and negatively affect your immune system. While you have that calendar open, try to carve out some moments to recharge your batteries.

3. Embrace Gratitude  

According to UCLA Health, research has shown that practising Gratitude can improve your well-being, reduce stress, and boost your immune system. Take a moment each day to reflect on what you’re grateful for, whether spending time with loved ones, enjoying a cosy home, or simply having good health.

Consider Supplements to Boost Your Immune System

The Sanitarium wrote that The best way to get your nutrients is ultimately in your food, but sometimes it can be harder to get everything you need from just food alone; this is especially apparent in the colder months. Here are a few supplements which may help fill the gaps:

1. Vitamin D  

In the colder, darker months, we lack vitamin D due to the reduced sunlight available. Therefore, a supplement is always beneficial. Vitamin D plays a vital role in immune function and can help keep you topped up.

2. Zinc  

Zinc is another excellent mineral that can help the immune system fight infection. Taking it early can help fend off colds and coughs that linger. In addition to supplements, Zinc is found in pumpkin seeds and beans.

3. Elderberry Syrup  

Elderberry Syrup is a great supplement. It is packed full of antioxidants, which help to keep the immune system strong. Many people take it during the winter months for this reason. 

Embrace Winter Hygge for Better Well-Being

There is a famous Danish concept called Hygge, pronounced “hoo-gah.” The idea is to find comfort, contentment, and warmth in the small things. When your body is in this state, it has a better chance of fighting off those nasty bugs.

1. Create a Cozy, Relaxing Environment  

Adding a few candles, softening the lighting, and some warm blankets create a relaxing and serene atmosphere for a perfect night in. 

2. Connect with Loved Ones 

Connecting with loved ones in person or virtually is another great way to boost your immune system. Studies have shown positive social connections can reduce stress and improve overall health. Make time for meaningful connections during the holidays.

Boost Your Immune System Naturally, Thrive This Winter

Even if you have taken just a few tips from this article, they will be enough to help boost your immune system and keep you fighting fit through the winter months. By nourishing your body with nutritious foods, keeping active, and practicing mindfulness, you can embrace the true magic these colder months offer.

References

1. “Getting Adequate Vitamin D in the Fall and Winter | BCM.” Www.bcm.edu, 9 Nov. 2023, www.bcm.edu/news/getting-adequate-vitamin-d-in-the-fall-and-winter.
2. ‌“Foods and Drinks That Compromise Your Immune System.” Www.piedmont.org, www.piedmont.org/living-real-change/foods-and-drinks-that-compromise-your-immune-system#:~:text=Studies%20have%20shown%20spikes%20in.
3. ‌Cohen, Sandy. “If You Want to Boost Immunity, Look to the Gut.” Www.uclahealth.org, 19 Mar. 2021, www.uclahealth.org/news/article/want-to-boost-immunity-look-to-the-gut.
4. ‌“Health Benefits of Gratitude.” Www.uclahealth.org, www.uclahealth.org/news/article/health-benefits-gratitude.
5. ‌Suni, Eric, and Kimberly Truong. “Sleep & Immunity: Can a Lack of Sleep Make You Sick?” Sleep Foundation, 19 Nov. 2020, www.sleepfoundation.org/physical-health/how-sleep-affects-immunity.
6. ‌“How to Get the Nutrients You Need This Winter.” Sanitarium.com, 2024, www.sanitarium.com/au/health-nutrition/nutrition/how-to-get-all-the-nutrients-you-need-this-winter. Accessed 14 Sept. 2024.