How To Increase Your Immune System for Winter

By: Elizabeth Reilly

Not Scientifically Reviewed by Dr. Eeks

Photo by Jana Rustmeier:

The winter season may become a breeding ground for cold and flu viruses when the temperatures drop and the days get shorter. the positive news Even during the coldest months of the year, there are some easy preventative steps you can take to strengthen your immune system, ward off disease, and stay healthy. 


Clean your hands

Make it a routine to wash your hands after using the restroom or returning home, as well as before and after each meal. Scrub your hands for at least 20 seconds with soap and warm water. When you are outside, try to avoid touching your face.

Get a yearly flu vaccination

The flu can also have serious side effects on persons over 65, those with diabetes, heart or lung illness, or those who are pregnant. Every year, you should obtain a new flu shot to ensure that your immune system is prepared for the most recent strains. 

Obtain enough rest

Since your body regenerates while you sleep, getting adequate sleep is essential for maintaining a robust and healthy immune system. Aim for seven to eight hours of sleep every night minimum, and practise excellent sleep hygiene by avoiding blue light emitting devices in the bedroom.

Drink up 

In your body, water has two crucial purposes: it transports oxygen to your cells and removes toxins that cause infections and bacteria. By drinking 8 to 10 glasses of water each day, you can keep your body properly hydrated. While you’re at it, make an effort to cut back on your alcohol intake and stop smoking, as both habits can cause your body to become dehydrated. 

Get moving 

Plan to engage in moderate activity, such as walking, hiking, or yoga, for at least 30 minutes each day. Exercise can aid in promoting the creation of white blood cells, which defend your body against sickness, by increasing blood flow.

Consume a nutritious, well-balanced diet 

Antioxidants and foods strong in vitamin C can help your body fight inflammation and disease-causing free radicals while also boosting your immune system. Steer clear of fried or processed foods that are heavy in sugar and fat. Choose colourful produce instead, including berries and veggies, as well as powerful superfoods like pomegranates and blueberries.

Maintain Low Stress Levels 

Possibly the most difficult thing you can do is to learn how to manage your stress. Your body enters survival mode when it experiences ongoing stress. Your immune system is suppressed by this stress response, which makes it much more difficult to fight illness. 

Include herbs and spices in your meals. 

In addition to adding flavour to any food, herbs and spices have been recognised to offer therapeutic antibacterial and antiseptic qualities. You can make an immunity supper with just a little of this and a little of that!

Catch things early

When you feel like a cold is coming on or a bug then it is a good idea to go full force to help get through it quickly and prevent it from getting too bad. With covid still around you can also go for onsite testing to check it isn’t anything too bad.

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