How to Boost Your Immune System This Winter
I’m going to be graphic, but it’s worth it.
One of the main reasons people are told to stay hydrated during winter, especially during cold and flu season, is because the dry air thickens the mucus in your airways, making it harder to swallow. And if you do catch the flu virus or a cold bacterium (yes, colds are caused by bacteria), that thickened mucus gives the invaders the perfect environment to take root. Look at me getting all medical.
Jokes aside, a sluggish immune system makes it harder for your body to fight off infection. But you don’t have to suffer all season when there are easy, practical ways to boost your immunity and fend off colds and flu.
Here are my winter wellness tips:
✓ Eat Immune-Boosting Foods
It goes without saying: eat your way to stronger immunity. Load up your plate with citrus fruits, garlic, ginger, and leafy greens. Don’t overlook bell peppers – they’re surprisingly rich in vitamin C. In fact, most colourful veggies are packed with antioxidants and zinc, which are vital for your immune response.
✓ Supplement with Vitamin C and Zinc
I’m not a medical professional, but one of the first things I do when I feel something coming on is stock up on mega doses of vitamin C and zinc. Personally, I’ve found that it either boosts my immune system enough to fight it off completely or at least shortens the time I’m down for the count.
✓ Stay Hydrated (Warm Water Counts!)
Drinking cold water in winter? Not ideal. But teas, broths, and warm lemon water? Much easier. You get a double dose of hydration and vitamin C from lemon water – an immunity-boosting win. Staying hydrated keeps your mucus thin and your body functioning properly.
✓ Get Enough Sleep
You’d be surprised how often people ignore the role sleep plays in immune function. Aim for 7 to 9 hours of good quality sleep. Poor sleep weakens your immune response. Good sleep, on the other hand, helps your body regenerate and repair while you rest.
✓ Explore Herbal Helpers
Herbal remedies like echinacea and elderberry have long been associated with immune support. Whether in the form of teas, tinctures, or supplements, they’re worth exploring. But before you start popping pills willy-nilly, always check with your doctor or pharmacist.
✓ Support Your Gut Health
A healthy gut equals a strong immune system. That means probiotics like yoghurt, kefir, or kimchi should be on your plate, not just when you’re sick. Don’t forget about fibre-rich foods too: oats, legumes, vegetables, and fruit all help feed your gut bacteria.
It’s amazing how much damage antibiotics can do to your gut flora, so looking after your gut health shouldn’t be a once-off – it’s a year-round responsibility. And if you’re already familiar with probiotics, remember prebiotics too. They work together to keep both your digestive and immune systems in top form.
✓ Manage Your Stress
Managing stress is just as important as getting enough sleep. Chronic stress can suppress your immune system, making it easier for infections to take hold. Quick tips? Deep breathing, mindfulness, journaling – whatever helps you relax (excluding the liquor cabinet).
Looking after your health is something I’ve always been passionate about. I’d rather spend money on good food than expensive meds later. Prevention really is better than cure.
On that note, thanks for reading!
Photo by Polina Tankilevitch.
