Winter is now in full swing and as the cold weather sets in, our immune system is put to the test. Indoor gatherings increase close contact with others and puts us at increased risk for colds, flu and other illnesses. But there are simple and effective ways to stay healthy this winter and boost your immune system. Here are some tips to fight off the winter blues and illnesses, while boosting your immune system.

It has been said a million times but it is worth repeating — the best way to avoid illness is to wash your hands. Washing your hands significantly reduces your risk of developing or transferring infections. The best method for hand washing is with soap and water and to wash for at least 20 seconds (Centers for Disease Control and Prevention (CDC), 2024). Also, it is important to note that after washing your hands, make sure to dry them. Wet hands allow the transfer of germs more easily than dry hands. If soap and water are not accessible then an alcohol-based hand sanitizer can be used to clean hands in the interim. However, soap and water are considered the gold standard.

Over half of the human body is composed of water. Therefore, getting enough water every day is important for your overall health and to maintain homeostasis (Mayo Clinic, 2017). Water needs vary depending on age, weight, level of physical activity and general health (Soong, 2011). If you are wondering how much water intake is right for you, a good starting point is to take your body weight, divide it in half and that number in ounces is how much water a day you should consume. 

Example: 150 lbs./half =  75 lbs. 

75 lbs. = 75 oz. 

Water is the primary source to keep our bodies functioning properly, and its benefits include regulating body temperature, flushing waste, carrying nutrients and oxygen to cells, preventing constipation, flushes bacteria and prevents infection (Specktor, 2018). 

You are what you eat! The food that you consume plays a crucial role in supporting or depleting your immune system. Foods that are high in sugar can be detrimental. However, nutrient-dense foods that are rich in vitamins and minerals will boost the immune system. Below are a few foods that are known to boost immunity:

How do you feel when you have had a bad night sleep? Tired, irritable, headache and difficulty concentrating to name a few. Conversely after a good night’s sleep, you feel alert, energized, clear minded and ready to take on the day.

Studies show that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to illness (Olson, 2018). Lack of sleep can also affect how fast you recover when you are sick. During sleep your body produces cytokines; these proteins help fight infection and reduce inflammation. Sleep deprivation decreases production of cytokines (Olson, 2018). The optimal number of hours of sleep per night for an adult is 7 to 9 hours. This can be accomplished by establishing a regular sleep routine, such as going to bed at the same time and waking up at the same time each day. Other good sleep hygiene habits include decreasing screen time prior to bed and avoiding alcohol and caffeine close to bedtime.

Make sleep a priority to boost your immune system this winter. 

Regular physical activity has been shown to improve circulation, reduce stress, improve mental health, maintain an ideal body weight, reduce risk of health conditions like cancer and boost your immune system (American Heart Association (AHA), 2024). Even a simple walk could be the answer to boosting your immunity. Aim for 30 minutes a day, most days of the week. 

Chronic stress doesn’t just affect your happiness and well-being, it can also suppress your immune system. This suppression makes us more susceptible to illness. Stress can reduce the number of lymphocytes in the body. Lymphocytes are needed to fight viruses (University of Maryland, 2024). Also, when the body is under chronic stress, the hormone cortisol increases. When this hormone is elevated, it can hamper the body's anti-inflammatory response system and cause continued infections (University of Maryland, 2024).  

So how do we eliminate stress from our lives? Unfortunately, you can’t just eliminate stress. There is always going to be some level of stress in our lives. But living a healthy lifestyle and practicing some of these self-care options below have proven to be beneficial.

Your first line of defense for a healthy immune system this winter is choosing a healthy lifestyle. This can be achieved by prioritizing sleep, exercising regularly, a healthy diet and practicing good hygiene. Winter doesn’t have to be a time of illness and discomfort. Take charge of your health this winter and remember that small daily habits and can make a big difference so that you can enjoy a healthy vibrant winter season.