Natural Ways to Boost Your Immune System This Winter

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Though winter is full of festivities and new beginnings, it can also be a time of increased vulnerability to illness. As you navigate the hustle and bustle of the colder months, it’s essential to prioritize your wellness. Fortunately, there are natural ways to boost your body’s defenses and stay healthy all winter.

Why Is Sickness More Common in Winter?

Winter coincides with various festivities, making it a joyous time many look forward to. However, this exciting season may increase your risk of getting sick.

1. Increased Exposure to Viruses

Between fall and winter, more people experience respiratory viruses. The cause is likely a combination of factors, such as increased time indoors and low humidity, the latter of which causes germs to hang in the air for longer periods.

2. Dry Air

Cold weather can make your airways more sensitive and prone to inflammation. People with asthma may also be prone to more attacks during this season.

3. Weakened Immune System

The immune system also weakens in winter because the cilia — the tiny, hairlike structures critical to respiratory defense — don’t function well during cold weather. Additionally, reduced sunlight exposure can lead to vitamin D deficiency, weakening the immune system and increasing your risk of infections.

8 Natural Ways to Boost Your Immune System

Fortunately, winter can still be a beautiful time despite the health risks. Keeping your immune system at its best is vital to protecting yourself. Here’s how to stay happy and healthy as you embrace colder days.

1. Get Your Heart Rate Up

The cold weather makes it easier to skip outdoor activities. People would rather snuggle up and do less. However, regular exercise helps you feel better and reduces anxiety. Combined with a well-balanced diet, it can help maintain your weight.

Try walking or running outside to bask in the sun and breathe fresh air. If you can’t make it outside or prefer working out indoors, there’s a range of free exercise videos online. Do yoga, follow a dance workout, or perform gentle stretching exercises in the morning. 

2. Get Enough Sleep 

Consistent sleep is crucial for your overall wellness. When you sleep, your body releases cytokines — proteins that help strengthen your immune response. If you’re not getting enough rest, you may not be producing enough cytokines to fight off infection.

For some, a comfortable slumber may include throwing on an extra blanket to stay warm. However, there are plenty of other ways to get adequate sleep:

• Get sufficient light in the morning: Exposure to sunlight helps regulate your circadian rhythm, promoting restful slumber at night. Go for a walk, open your curtains or consider larger windows for maximum natural light exposure.
• Turn off gadgets: Avoid doom-scrolling on social media or binge-watching your favorite TV shows, which can interfere with your healthy sleeping schedule.
• Limit daytime naps: Avoid naps before bedtime, especially in the evening.

3. Eat Nutritious Foods

Cravings are natural any time of year. While there’s nothing wrong with leaning into them, the temptation to overindulge can be hard to resist. Feed your body these immune-boosting foods to prevent colds, the flu and other illnesses:

• Citrus fruits: Oranges, tangerines, lemons and grapefruit contain vitamin C, which helps boost the production of white blood cells. Enjoy these fruits as is, incorporate them into your salads or infuse them in your water.
• Broccoli: This vegetable contains vitamins, minerals, antioxidants and fiber that help boost your immune function.
• Garlic: This small ingredient contains mighty benefits, such as immune-boosting and anti-inflammatory properties.
• Spinach: Like broccoli, it’s rich in antioxidants, which help fight off infections.
• Almonds: These nuts contain vitamin E — a fat-soluble vitamin with rich antioxidant properties.
• Eggs: Eggs are a source of vitamin B12, which is a key vitamin in strengthening your immune system against disease. 

Avoid foods that may cause inflammation, such as those high in monosodium glutamate, sugar, saturated fats and refined carbs. Alcohol and cold temperatures are also a bad combination. Avoid over-drinking by keeping track of how many you’ve had.

4. Nourish Your Social Life

It’s easy to overlook the importance of social connections amidst the holiday rush. Good relationships affect your emotional health, which is related to immune function. Since positive emotions are linked to lower inflammatory response, make time for fun conversations.

Here’s how to stay socially connected this winter:

• Schedule calls: Call your far-away loved ones and catch up with them. Cook meals together and celebrate the holidays through the screen so you’ll never feel alone.
• Host parties: Snowy days shouldn’t stop you from having friends and family over for a fun party. Pick a theme, prepare some food, play games and make memories.
• Find a local group: Talking to people with similar interests or experiences can help. If you’re a first-time mom, find a group of mothers in your area. Have a soft spot for animals? Volunteer in an animal shelter.

5. Reduce Stress

Stress is a typical life occurrence, but it can be challenging to know if you’re overwhelmed. Here are some of the common signs:

• Heightened heart rate and dizziness
• Yelling
• Crying
• Lapses of judgment
• Irritability and impatience

When you notice your stress levels rising, remember the W.I.N.T.E.R. acronym:

• Write: Writing privately about stressful situations can help decrease anxiety.
• Invest: Many people work long hours and miss out on things they enjoy. Take some time for the things you love.
• No: Learn to say “no.” Don’t feel bad about declining an invite or a favor when you already have too much on your plate.
• Take control: Manage your stress properly. Avoid succumbing to unhealthy habits like drinking alcohol to cope with difficult feelings.
• Eat a healthy diet: Stress-eating can lead to increased food consumption and weight gain. Remember to fuel your body with the right foods, even during stressful times.
• Relax: Relaxation doesn’t need to take up too much time. When you feel anxious, take slow, deep breaths, soak in a tub or practice yoga.

6. Stay Warm

Wear proper attire indoors and outdoors to regulate your body temperature. Choose high-quality materials like cashmere, wool, fleece, and thermal fabric, and layer smartly. Start with a base layer that wicks moisture away from the skin, add something to trap heat, and then wear a windproof and waterproof jacket when going outside.

7. Hydrate

Proper hydration is vital to overall health. Drink plenty of fluids throughout the day to flush out toxins and keep your body hydrated. In addition to drinking water, warm up with hot teas, broths, and soups. Infuse immune-boosting ingredients into your drinks to help strengthen your defenses against infections.

8. Wash Your Hands

Proper hand washing is an effective way to eliminate disease-causing bacteria and viruses. Wash your hands for at least 20 seconds with warm water and mild soap. If you don’t have access to water and soap, use a hand sanitizer with at least 60% alcohol.

Stay Healthy When It Gets Cold

Embrace the opportunity to strengthen your immune system naturally. Forming new habits isn’t easy, so learn to be gentle with yourself in the process.