Winter is coming.
As the colder months approach, the risk of exposure to seasonal illnesses like colds and the flu increases.
While it’s common to face these challenges during winter, there are proactive steps you can take to support your body’s natural defense systems.
Doctors suggest several habits and nutritional practices that may help promote immune health, which can help you feel your best during the season.
By incorporating these simple tips into your routine, you can better support your overall wellness and potentially reduce the likelihood of disruptions from seasonal illnesses.
Why Immune Support is Important in Winter
During the warmer months, you might feel great, but the colder winter months can bring additional challenges to your overall wellness.
During winter, the risk of exposure to colds and flu can increase.
Shorter days with reduced sunlight may contribute to lower levels of Vitamin D, which plays a role in supporting immune health. Additionally, colder temperatures often mean spending more time indoors, which can lead to increased contact with germs.
It’s also important to note that viruses like the flu can thrive in cold, dry air, which may make them easier to spread.
In the winter, physical activity can decrease, and we might be less likely to eat a variety of nutritious foods that contribute to overall wellness.
Each of these factors can make it harder for your body to maintain its usual defense systems. Supporting your immune system during this time is important for maintaining your health and overall well-being.
Support Your Immune System with These Tips
To support your immune health, it’s important to adopt habits that help your body’s natural defenses function optimally.
Healthcare professionals recommend a few key lifestyle changes that may help your body respond to seasonal challenges and support overall well-being.
The best part? These steps are simple and can be integrated into your daily routine.
It’s important to start early. Once your body has been exposed to germs, it becomes harder to support your immune system effectively.
Prioritize Sleep
Your body needs proper rest to effectively utilize the nutrients that support your immune system.
During sleep, your body naturally engages in restorative processes, including the production of immune cells that are important for overall health.
The less sleep you get, the less effective your immune system may be. Adults should aim for at least 7-8 hours of sleep, while children may need 9 or more hours.
If you experience difficulty sleeping, consider incorporating natural sleep support supplements into your routine.
These supplements are designed to promote relaxation and restfulness, which may help enhance overall well-being, including immune function.
Manage Stress
The winter season can bring added stress, from holiday travel to work deadlines and seasonal changes that affect your mood.
Stress isn’t just emotionally taxing—it can also have an impact on your body’s well-being. Chronic stress may affect immune function by influencing the body’s ability to maintain healthy immune responses.
Even when you’re taking steps to stay healthy, prolonged stress can make it more challenging for your body to maintain balanced immune support.
If you find yourself feeling stressed, consider activities like meditation or yoga to promote relaxation. Taking time each day for personal rest, away from distractions, can also be beneficial.
Research suggests that engaging in stress-reduction techniques, such as deep breathing, may help support overall wellness.
Stay Active
Regular physical activity can have a positive impact on both stress levels and sleep quality.
Exercise also supports overall well-being by promoting healthy circulation and encouraging immune system function. Engaging in regular activity may help improve the body’s natural defense mechanisms.
Studies suggest that moderate physical activity, such as brisk walking, may help support healthy lung and airway function, which can contribute to overall respiratory health.
You don’t need to engage in intense workouts—moderate exercises like walking for 30 minutes a day are sufficient to support your overall health.
Support Your Immune System with Key Nutrients
Experts agree that proper nutrition plays a crucial role in supporting your immune system. Ensuring you provide your body with essential nutrients can help maintain overall wellness.
Here are a few key nutrients to consider for promoting healthy immune function:
- Elderberry: Elderberry has been traditionally used for its antioxidant properties. It may help support the body’s natural immune function by providing beneficial compounds that support healthy immune response.
- Vitamin C: Vitamin C is widely recognized for its antioxidant properties. It helps protect cells from oxidative damage and supports the body’s natural immune processes. Studies suggest that maintaining adequate levels of Vitamin C may help manage the duration of colds. To include more Vitamin C in your diet, eat citrus fruits, bell peppers, and broccoli. If you’re not able to get enough from food sources, a supplement may be a convenient option.
- Vitamin D: Vitamin D plays a significant role in immune system function. During winter months, reduced sunlight exposure can lead to lower Vitamin D levels. Adequate Vitamin D intake helps support immune function and may promote a balanced immune response. Some studies indicate that sufficient Vitamin D levels may help reduce the likelihood of respiratory infections, such as those affecting the upper respiratory tract. If you’re concerned about Vitamin D intake, a supplement may be beneficial, especially in the winter months.
- Zinc: Zinc is an important nutrient for supporting the body’s immune system. It plays a role in maintaining healthy immune cells and has antioxidant and anti-inflammatory properties. Research suggests that Zinc supports immune function and may help shorten the duration of a cold. To increase your Zinc intake, consider foods like meat, beans, and nuts or supplementing with Zinc.
- Probiotics: Probiotics re beneficial bacteria that help support a healthy gut microbiome, which is closely linked to immune health. Studies suggest that probiotics may support immune function by interacting with immune cells in the gut. Probiotics may also help strengthen the gut barrier, supporting the body’s natural defenses. Fermented foods like yogurt and pickles are rich in probiotics. If you don’t consume these regularly, a probiotic supplement may be a helpful option.
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 contains essential nutrients aimed at supporting immune function during the winter months.
Don’t Wait to Support Your Immune System
The best time to support your immune system is before illness strikes.
If you feel the first signs of a cold or flu, it may be more difficult to boost your immune system effectively in the short term.
It takes time to maintain a healthy immune system, so it’s important to adopt supportive habits and a balanced routine now.
Nutrition plays a key role in supporting overall immune health.
Providing your body with the right nutrients helps regulate the immune response and supports normal immune functions.
Consider taking an immunity support supplement or a daily multivitamin to provide the nutrients your body needs for overall wellness.
While winter is inevitable, supporting a healthy immune system can help you maintain overall well-being and better handle seasonal challenges.
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/
