Boosting Your Immunity as We Head into Winter
As the temperature drops and the days get shorter, winter brings cozy nights, comfort food, and—for many—an uptick in sniffles, coughs, and the flu. While we can’t control every germ that crosses our path, we can support our immune systems to better defend against them. A strong immune system is the body’s best defense against seasonal illnesses, and with a few intentional habits, you can give yours a well-deserved boost this winter.
Let’s break down some evidence-based ways to keep your immune system in top shape through the colder months.
1. Eat a Balanced, Nutrient-Rich Diet
Your immune system depends on a steady supply of nutrients to function properly. Eating a variety of whole foods—especially fruits, vegetables, lean proteins, and whole grains—provides the vitamins and minerals your body needs to fend off infection.
Vitamin C is one of the most recognized immune-supporting nutrients. It’s an antioxidant that helps your body produce white blood cells and protects them from damage. You can find it naturally in citrus fruits, strawberries, bell peppers, broccoli, and kiwi.
Vitamin D is another heavy hitter, particularly in winter when we get less sunlight. Low vitamin D levels have been linked to increased susceptibility to infections like the cold and flu. Fatty fish (like salmon and tuna), egg yolks, and fortified foods can help, but supplements may be beneficial for those with deficiencies—just make sure to check with your healthcare provider before adding one.
Zinc plays a crucial role in the development and function of immune cells. It’s found in foods such as oysters, beef, chickpeas, pumpkin seeds, and cashews. Getting enough zinc can help shorten the duration of colds and may reduce the severity of symptoms.
And don’t forget probiotics—the “good” bacteria that live in your gut. A healthy gut microbiome supports immune function, helping your body respond more effectively to pathogens. Yogurt, kefir, sauerkraut, kimchi, and other fermented foods are excellent sources. Again, talk to your doctor before starting any supplement to ensure it’s appropriate for you.
2. Prioritize Sleep
Sleep isn’t just for recovery—it’s a critical part of immune regulation. When you sleep, your body releases cytokines, proteins that help fight infection and inflammation. Skimping on sleep can reduce these protective proteins and leave you more vulnerable to illness.
Aim for 7–9 hours of quality sleep each night. Create a bedtime routine that helps you wind down—limit screen time before bed, keep your bedroom cool and dark, and avoid caffeine later in the day. If you’re struggling with consistent rest, even a 20–30 minute nap during the day can help offset fatigue and support immune function.
3. Manage Stress
Chronic stress doesn’t just affect your mood—it can suppress your immune system. When your body is under constant stress, it produces higher levels of cortisol, a hormone that can interfere with immune cell communication and lower your resistance to infections.
Incorporate stress-reducing practices into your daily life. Exercise, mindfulness meditation, journaling, and even short walks outdoors can all help calm your nervous system. Taking time to connect with friends and family or engage in a hobby you love also helps your body recover from daily stress.
Remember, managing stress isn’t about eliminating it—it’s about keeping it from overwhelming your system.
4. Stay Active
Exercise is one of the most reliable ways to keep your immune system strong year-round. Regular physical activity improves circulation, allowing immune cells to move more efficiently throughout the body. Studies show that moderate exercise—like brisk walking, cycling, or yoga—can reduce inflammation and even improve the body’s response to vaccines.
However, balance is key. While consistent movement strengthens your immune system, overtraining without adequate recovery can have the opposite effect. Aim for at least 150 minutes of moderate exercise per week, and remember that consistency matters more than intensity.
5. Avoid Smoking and Limit Alcohol
Both smoking and excessive alcohol intake can weaken the immune system and make it harder for your body to fight off infections. Smoking damages the respiratory tract and impairs immune cell function, while heavy drinking can disrupt gut health and reduce the production of infection-fighting white blood cells.
If you smoke, consider using the change of seasons as motivation to quit. Even cutting back on alcohol—keeping it to a moderate level—can improve immune resilience. The CDC defines moderation as up to one drink per day for women and up to two for men.
6. Get Vaccinated
Vaccines are one of the most effective ways to prevent illness and protect yourself—and others—throughout the winter season. The flu shot remains especially important, as flu strains vary from year to year. Getting vaccinated reduces your risk of infection and can make symptoms milder if you do get sick.
Depending on your age and health status, your provider may also recommend COVID-19 boosters, RSV vaccines, or pneumococcal vaccines. If you’re unsure which vaccinations are right for you, talk to your doctor or pharmacist—they can help guide you based on your individual health profile.
7. Practice Good Hygiene
It might seem simple, but consistent hygiene habits are your first line of defense against winter illnesses. Wash your hands regularly with soap and warm water for at least 20 seconds—especially before eating, after using public spaces, and after coughing or sneezing.
When soap and water aren’t available, an alcohol-based hand sanitizer can help. Avoid touching your face, particularly your mouth, nose, and eyes, where viruses can easily enter the body.
If someone around you is sick, keep your distance when possible, and disinfect commonly touched surfaces like doorknobs, phones, and light switches. These small steps can significantly reduce your chances of catching or spreading germs.
8. Stay Hydrated
Cold weather can make it easy to forget about hydration, but your body still needs fluids to function at its best. Water helps carry nutrients to cells, flush out toxins, and keep mucous membranes moist—an important part of preventing germs from entering your body.
If plain water feels too chilly, try herbal teas or warm lemon water to stay hydrated while keeping cozy.
9. Listen to Your Body
Sometimes the best immune support is giving your body what it’s asking for: rest. If you feel run down, don’t push through. Take a break, hydrate, and focus on nourishing foods. Early rest can help your immune system bounce back faster and prevent minor illnesses from turning into major ones.
Final Thoughts
Supporting your immune system isn’t about taking drastic measures—it’s about small, consistent choices that add up. Eat a balanced diet full of nutrients, make time for rest and stress management, stay active, and practice healthy hygiene. Consider vaccinations and supplements where appropriate, and always consult your healthcare provider before making major changes to your routine.
This winter, take care of your body so it can take care of you. With a strong immune system and a few mindful habits, you can make it through cold and flu season feeling your best.
Bethany Wolcott
D’Youville Chiropractic ‘26
