How To Boost Your Immunity During Winter Months
It’s no secret that colds and flus are more common in winter.
However, when the cold arrives, you can boost your immune system to help your body fight these pesky illnesses.
From immune boosting supplements to a better bedtime routine, in this blog we’re exploring five science-backed strategies you can use to strengthen your immune response this winter. We’ll also discuss what an immune system actually is and why it’s affected by the cold.
What Is Your Immune System?
Your immune system plays a critical role in your everyday health. It protects you from germs and potential illnesses. But how does it actually work?
In short, your immune system is made up of various organs, cells, and proteins. These work together to defend against infection and to keep your cells healthy.
Does Winter Lower Your Immune System?
Notice that you feel worse in the winter? It’s not in your head!
Research has found that cold weather may reduce the immune response. This makes it harder for the body to catch and fight off germs as effectively as in other seasons.
However, the cold doesn’t cause an instant health drop. Initial research shows that a decreased immune response can take two to three weeks. But you should still be strengthening your immune system from the first few cool days.
To stay healthy, focus on immune-supporting strategies. These improve your immune response and leave you feeling generally better once the winter season arrives.
Ready to kick-start your health? Let’s explore the best strategies and supplements for immune support! Find the science-backed list below.
1. Get Enough Sunlight
Vitamin D is essential for humans. It helps to keep our teeth, bones, and muscles healthy.
But those aren’t the only reasons we need this critical vitamin! It’s also linked to our mental health, and research shows that a lack of vitamin D in the winter can cause depression.
This is linked to seasonal affective disorder (SAD), a type of depression common in countries with little sunlight in the winter.
Luckily, you can take vitamin D3 for immune support. Vitamin D3 is a natural form of vitamin D produced when our bodies are exposed to sunlight.
10mg of vitamin D3 daily boosts mood and immune system in the winter. Don’t forget it!
2. Prioritize Nutrition
Eating well is key to keeping your immune system functioning.
So, double-check you’re eating a healthy and balanced diet, even when those indulgent winter cravings hit.
Certain nutrients are better for our immune system than overs. These include:
- Vitamin A
- Vitamin B6
- Vitamin B12
- Vitamin C
- Vitamin D
- Copper
- Folate
- Iron
- Selenium
- Zinc
If you’re eating a balanced diet with plenty of fruits, vegetables, protein, and whole grains, you’ll likely already get these.
However, you can take immune system supplements with these to ensure you get them correctly. These are sometimes more convenient than eating Brazil nuts daily for selenium, for example!
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3. Take Immune-Boosting Supplements
We’ve mentioned immune-boosting supplements in the two strategies above, but they’re so important that they deserve their own section.
Research suggests that adding supplements can help you boost immune function. From supplements for immune recovery to children’s immune-boosting supplements, there are plenty of helpful options that you can tailor to your own lifestyle. However, you should always speak to a healthcare professional if you’re unsure what’s right for you.
Some of the main ones include zinc, vitamin C, B complex vitamins, curcumin (the active compound in turmeric), and elderberry for immune support — this is only the start of the long list!
See more supplements from Hewyn now.
4. Keeping A Healthy Sleep Schedule
Sleep is vital for many aspects of our health, including immune function.
High-quality sleep helps your body fight off infections and keeps you healthy at a cell level. However, if you’re not getting enough sleep or are having trouble falling asleep, you might not reap these benefits.
Making sure you’re relaxed before bedtime is critical for better sleep. You should also get up and go to sleep at the same times every day to create a healthy sleep routine — even though it’s tough when the mornings are darker!
If you’re struggling to get enough rest, supplements for better sleep can help. For example, melatonin can help you fall asleep faster, and magnesium can help reduce anxiety. Both lead to better sleep and a boosted immune system!
https://unsplash.com/photos/empty-bed-beside-white-curtain-nqZv8jtwLTY
ALT TEXT: Cozy bedroom with white pillows and sheets
5. Stay Active
When it’s frosty in the mornings, the last thing you probably want to do is go on a quick jog.
But you might want to rethink your decision! Research suggests that moderate exercise can stimulate and improve the immune system.
Don't stress if you're not a runner.
Moderate exercise can also mean a brisk walk, power yoga, cycling, or an exercise class. As long as you’re moving for around 60 minutes, your immune system will benefit.
If you struggle to find the motivation to move in winter, you’re not the only one. However, you can use energy-boosting supplements or pre-workout supplements to give you an extra energy boost before you put your trainers on.
Likewise, you should also be keeping your energy levels stocked up through your diet. Starchy carbohydrates and proteins are essential for having enough energy to work out and keep your immune system running.
Bonus Tip: Stay Hydrated
No matter whether the sun is shining or hidden behind clouds, staying hydrated is a must.
True, you don’t sweat as often during the winter. However, many of us enjoy festive drinks and more cozy tipples.
Be mindful of your cold-weather alcohol intake, as it can dehydrate you and lower your immune system. Keep sipping on water or other hydrating drinks to keep things balanced!
The Bottom Line
It’s tough to enjoy the magic of winter when you’re feeling rough! Hopefully, this information helped you discover tips and tricks you can use to improve your immune system before the cold weather arrives.
Want to begin today? Explore immune boosting supplements today.
Check out Hewyn’s product list now.
References
- Besedovsky, L., Lange, T. and Born, J. (2012). Sleep and immune function. Pflügers Archiv - European Journal of Physiology, [online] 463(1), pp.121–137. doi:https://doi.org/10.1007/s00424-011-1044-0.
- National Center for Biotechnology Information (2020). How Does the Immune System work? [online] National Library of Medicine. Available at: https://www.ncbi.nlm.nih.gov/books/NBK279364/.
- Nieman, D.C. and Wentz, L.M. (2019). The compelling link between physical activity and the body’s defense system. Journal of Sport and Health Science, [online] 8(3), pp.201–217. doi:https://doi.org/10.1016/j.jshs.2018.09.009.
- NHS (2020). Vitamin D - Vitamins and Minerals. [online] NHS. Available at: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/.
- Olsen, N. (2023). Selenium Foods: 20 Selenium-Rich Foods for Every Diet. [online] Healthline. Available at: https://www.healthline.com/health/selenium-foods.
- Penckofer, S., Kouba, J., Byrn, M. and Estwing Ferrans, C. (2010). Vitamin D and Depression: Where is all the Sunshine? Issues in Mental Health Nursing, [online] 31(6), pp.385–393. doi:https://doi.org/10.3109/01612840903437657.
- Shephard, R.J. and Shek, P.N. (1998). Cold exposure and immune function. Canadian Journal of Physiology and Pharmacology, [online] 76(9), pp.828–836. doi:https://doi.org/10.1139/cjpp-76-9-828.
- www.medicalnewstoday.com. (n.d.). Does cold weather make you sick: What’s the link? [online] Available at: https://www.medicalnewstoday.com/articles/323431.
