As the cold months approach, it’s essential to keep our immune systems in good shape to avoid seasonal illnesses.
Why can our immune system be weaker in Winter?
Cold weather may weaken your body’s defences. Your immune system fights off diseases, but cold, dry winter air can make it harder to block viruses. The mucus and tiny hairs (cilia) in your nose and throat trap and remove viruses, but cold air reduces their effectiveness. This can make it easier for viruses to infect you, especially as you age, since the immune system weakens over time.
Research also shows that some of the viruses that cause cold and flu survive more easily in cold and dry conditions than they do in the heat of summer. [1]
At Vavista, we care about your overall well-being, so we are helping you answer the question: How can I boost my immune system in Winter?
Start with your diet
A balanced diet can be essential to boosting immunity. The British Heart Foundation emphasises that nutrients such as vitamins A, B6, B12, C, and D, as well as minerals like copper, folate, iron, selenium, and zinc, are crucial for maintaining a well-functioning immune system. [2]
While there are no foods that are a ‘magic fix’, maintaining a healthy and varied diet of whole and natural foods is one of the best ways to defend yourself against the Winter sniffles.
What are the best foods for your immune system?
Here are some of our favourite health-boosting foods that can help you stay healthy and strong during the colder months:
- Citrus Fruits: Oranges, grapefruits, lemons, and limes are packed with vitamin C, which is known to boost the production of white blood cells, key to fighting infections. Why not try making your own immune boosting shots?
- Garlic: This delicious vegetable has been used for centuries for its immune-boosting properties. It contains a compound called allicin, which is said to be antimicrobial and anti-inflammatory, which can help combat colds and infections.
- Ginger: Rich in antioxidants and bioactive compounds, ginger is known to enhance immune function and lower the risk of infections. [3]
- Yogurt: Probiotics found in yogurt can help keep your gut healthy, which is crucial for a strong immune system. A UK study found that regular yoghurt consumption is associated with positive changes in your gut microbiome, including an increase in beneficial bacteria. These changes can enhance gut health and, consequently, support a stronger immune system. [4]
- Spinach: These dark green leaves are rich in vitamin C, antioxidants, and beta carotene – which our bodies convert to vitamin A. Eating spinach can enhance the infection-fighting ability of our immune systems.
- Almonds: These nuts are packed with vitamin E, an antioxidant that can help the body fight off bacteria and viruses.
Maintain a Healthy Routine:
As well as incorporating nutrient-rich foods into your diet, your daily habits have a huge impact on your immune system health. Here’s some practical advice on which small daily changes can keep your immune system in top shape.
- Stay Hydrated. Drinking plenty of water helps your body produce lymph, which carries white blood cells and other immune system cells. Struggle to drink enough? Try downloading an app such as Water Minder to help you stay on track.
- Get Enough Sleep: Quality sleep is vital for a healthy immune system. Aim for 7-8 hours of sleep per night to allow your body to repair and regenerate. If you struggle to drift off, or wake up in the night a lot, check out our blog on how to get a good night’s sleep.
- Exercise Regularly. In the summer, time outside seems endless. But, in the colder months, it can be hard to find motivation to move. Moderate exercise can give your immune system a boost by promoting good circulation, which allows cells and other substances of the immune system to move through the body freely. Read some of our fitness blogs here to give you some inspiration.
- Manage Your Stress. Stress is normal in everyday modern life, but chronic stress can be known to weaken your immune system. If you find yourself regularly on edge, practice stress-reducing techniques such as meditation, yoga, or deep breathing exercises.
Enjoyed this blog? Check out our 10 Tips for a Healthy Work From Home Environment.
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