Winter is coming.
That means new cold and flu strains will be at your gates before long.
You might think that catching a seasonal bug is inevitable, but that’s not true. Doctors have identified a few simple habits and nutritional hacks that directly fight flu and cold germs.
By incorporating these immunity hacks into your winter routine, you can reduce your chances of getting sick, missing work and ruining your holiday plans.
Why You Get Sick in Winter
You felt great all summer.
So why put extra effort into boosting your immunity in the winter?
Colds and the flu spread quickly in the winter because it’s easier to get sick. Shorter days mean less sunlight and lower levels of Vitamin D, which is crucial for immune function.
You’re also more likely to stay indoors when it’s chilly out, increasing the likelihood of spreading germs. And it’s not just our bodies that grow weaker. Viruses get stronger. Germs like the flu thrive in cold, dry air, helping them spread much more efficiently [1].
On top of all this, we tend to do less physical activity and eat fewer healthy foods in the winter.
Each one of these factors adds another crack to your immune system’s defenses.
You can probably withstand one or two cracks (if you’re young), but too many will cause your defenses to crumble. The weaker your immune system, the more severe your symptoms will be.
So, if you haven’t been taking steps to empower your immune system, it’s time to add some of the following immunity hacks to your routine.
Survive Cold and Flu Season with These Immunity-boosting Tips
To maximize your immune system’s powers, you need to adopt habits that directly counter flu and cold germs.
Doctors have identified a few key lifestyle changes that stop these germs in their tracks (or make infection much more bearable).
The good news? They’re easy.
But you have to start now. Once you’ve come into contact with germs, it’s too late to reinforce your immune system.
Get More Sleep
You need nutrients to fuel your immune system. But it’s when you sleep that your body uses those nutrients to construct its defenses.
During sleep, your body repairs itself and produces essential infection-fighting cells. The less sleep you get, the fewer tools your immune system will have to defend you. Try to get a minimum of 8 hours as an adult. Kids should get a minimum of 9 hours.
If you have trouble sleeping, consider taking a natural sleep complex supplement an hour or so before bed. These supplements are non-dependency-forming, and their ingredients may also help boost immunity.
Reduce Stress
Winter can be very stressful. Holiday travel, crunch time at work and seasonal moodiness can make you feel on edge.
Stress isn’t just mentally uncomfortable. It also has a direct impact on your immune system. Chronic stress weakens the immune system by depleting your body’s white blood cells—the troops that fight infection [2].
Stress makes you more susceptible to illness even if you’re doing everything you can to stay healthy. If you feel overwhelmed, try some stress-reducing activities like meditation or yoga. Or, just dedicate a little time to yourself each day (without your phone!).
Research has found that just a few deep breaths can reduce stress and strengthen immunity [3].
Stay Active
Regular exercise has a big impact on stress and sleep quality.
It also directly benefits the immune system by improving circulation and boosting the power of your immune cells [4]. That means exercise can exponentially benefit the strength of your immune system.
Recent research suggests that physical activity may also force germs out of your lungs and airway, kicking colds and the flu out before they can do harm [5].
Don’t worry; You don’t have to do intense exercise to keep colds away. Moderate activities like brisk walking for 30 minutes per day are good enough.
Get More Immunity-boosting Nutrients
According to experts, the cornerstone of a strong immune system is nutrition. You need to give your body the right nutrients or your immune system can’t do its job.
These are the nutrients you need to target cold and flu infections.
- Vitamin C: Vitamin C is famed for its immunity-boosting powers. But you might not know that it’s a potent antioxidant. It protects cells from damage caused by free radicals and enhances the production and strength of germ-fighting white blood cells—the cells that fight cold and flu germs. Even if you get sick, studies have found that Vitamin C reduces the duration and severity of colds [6]. To get more C, eat citrus fruits, bell peppers and broccoli. But remember, you need to eat them daily because your body doesn’t retain vitamin C. It’s a lot easier to take a vitamin C supplement.
- Vitamin D: Vitamin D plays a huge role in immune function, and you don’t get enough during the winter due to reduced sunlight exposure. Like vitamin C, vitamin D enhances the germ-fighting effects of white blood cells. It also decreases inflammation, helping your body maintain a balanced immune response. Studies have found that Vitamin D deficiency is associated with an increased risk of illness, and nearly half of Americans are deficient in this critical nutrient [7,8]. Luckily, studies have also indicated that vitamin D supplements can reduce the risk of respiratory infections like colds and the flu [9].
- Zinc: Zinc is an antioxidant and a powerful anti-inflammatory agent. This makes it doubly important to immunity. When it comes to colds and the flu, zinc is especially powerful. Studies have found that zinc has the ability to control infections by stopping germs from replicating—including germs that cause the common cold [10]. Zinc may also reduce the duration of colds, getting you back on your feet faster. You can get more zinc by eating meat, beans and nuts. Or, incorporate a zinc supplement into your diet.
- Probiotics: Probiotics are beneficial bacteria that support your gut microbiome. Now, scientists are learning that these gut bacteria communicate directly with your immune system. When you take probiotics, these tiny organisms interact with gut immune cells and may stimulate the production of antibodies. They may also improve the strength of your gut barrier, preventing germs from entering the bloodstream. Studies have found that taking probiotics reduces the risk of upper respiratory tract infections like colds [11]. Certain strains of probiotics have also been found to activate immune responses that fight viral infections like the flu [12]. Probiotics are largely present in fermented foods. If you don’t eat pickles and yogurt daily, consider taking a probiotic supplement.
Don’t want to buy a bunch of different supplements this winter? Consider switching your regular multivitamin with an immunity support multivitamin like Manna Liposomal Elderberry Immune.
This supplement is formulated with higher concentrations of nutrients that boost the immune system and keep you healthy in the winter.
Don’t Wait to Strengthen Your Immune System
The best time to strengthen your immune system is before you get sick.
If you feel the sniffles coming on, it might already be too late.
It takes weeks to strengthen your immune system, so start incorporating these healthy habits into your daily routine now.
Remember that nutrition is at the foundation of a healthy immune system.
Nutrients are the fuel your body uses to regulate inflammation and build antibodies. Take an immunity support supplement (or at least a multivitamin) with lunch each day to ensure your body has the tools it needs to fight back.
Winter might be inevitable, but getting sick doesn’t have to be. A strong immune system is your best defense against colds and the flu.
Sources:
- https://www.nih.gov/news-events/news-releases/nih-scientists-offer-explanation-winter-flu-season
- https://www.pennmedicine.org/updates/blogs/health-and-wellness/2020/march/weakened-immune-system
- https://www.npr.org/2010/12/06/131734718/just-breathe-body-has-a-built-in-stress-reliever
- https://www.nytimes.com/2022/09/07/well/move/exercise-immunity-covid.html
- https://medlineplus.gov/ency/article/007165.htm
- https://pubmed.ncbi.nlm.nih.gov/23440782/
- https://www.sciencedirect.com/science/article/pii/S0002916523235935
- https://healthmatch.io/blog/42-of-americans-are-deficient-in-vitamin-d-are-you-at-risk-if-so-what-can
- https://www.thelancet.com/journals/landia/article/PIIS2213-8587(21)00051-6/fulltext
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3394849/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7166318/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7827890/
