Winter is coming—and with winter comes colds, flus, stomach bugs, and well we don’t need to get into too much detail, do we? But here’s the thing, none of those things are inevitable and it is totally possible to keep the bad stuff at bay if you make a real effort to boost your immune system.
Sound good? Here’s what you need to do:
- Get Your Sleep Game on Point
Sleep is something everyone from your doctor to that wellness guru you can’t stop watching on TikTok is always telling you to take more seriously but somehow you just never do. Well, I’m sorry, but I’m going to be one more voice telling you to get to bed early and keep to a consistent sleep schedule because, you know what? It really matters for your overall health, but particularly for your immune system.
You see, when you sleep, your body produces cytokines, which are great at helping you to fight off infections as well as stress and inflammation, so basically, the better you sleep. The better you will be at fighting off bugs.
Pro tip: Create a sleep ritual. You know, like lighting some candles, turning off your phone, and avoiding that late-night Instagram scroll that somehow turns into two hours of watching dog videos. Trust me, Fido will still be there tomorrow.
- Fuel Up with Real Food (Because Junk Won’t Cut It)
Look, we all love a bag of chips, but your immune system? Not so much. No, if you want your immune system to be firing on all cylinders this winter, then you really do need to give the right fuel, and that means lots of fruits, veggies and whole grains that contain all of the
vitamins like C, D, and E. your body needs to take good care of itself. DSure, the odd slice of pizza or piece of candy is fine, but make sure you’re eating healthy whole foods around 80 percent of the time and your immune system will thank you.
Pro tip: Aim for variety. Your immune system likes to keep things interesting. That means you can’t just eat an apple and call it a day. Mix it up with different colors, flavors, and nutrients. Your immune system is like that friend who thrives on unpredictability.
- Exercise (But Don’t Go Full Hulk)
Okay, so I might be starting to sound like a nag right now, but the thing is, diet, sleep and exercise really are the holy trinity when it comes to building a stronger immune system, so yes, you really do need to start exercising more often if you want to get through the winter as unscathed as possible. It’s okay though because even gentle exercise like yoga will do wonders for your immune system, so you don’t have to go hard and possibly end up cold-free but injured!
Pro tip: Don’t overdo it. If you’re a fitness junkie who’s thinking about hitting the gym for two hours a day, seven days a week, slow down there, champ. Over-exercising can actually weaken your immune system, leaving you more vulnerable to infections. So maybe don’t go all Rocky Balboa in the middle of flu season.
- Stay Hydrated (Even if It’s Not Hot Outside)
It’s easy to go longer without drinking in the winter months when it’s not so warm outside, so you don’t quite feel as much need to get hydrated, but you know what? Having the right balance of fluids in your body is really important for the correct functioning of your immune system, so you really need to stay on top of it and keep putting those healthy fluids in your body.
Pro tip: If plain water isn’t cutting it for you, switch it up with herbal teas or infused water. Throw some lemon, cucumber, or mint in there for a little flavor, and suddenly hydration feels a lot more exciting.
- Embrace the Power of CBD Oil
CBD oil has a lot of buzz around it in the wellness world right now, but you know what? It’s not just hype. Providing you buy good quality, like Naturecan CBD Oil, and you take it regularly, this plant-based powerhouse really can improve your health by lowering your stress levels and your body’s inflammation, both of which will significantly improve your immune system.
Pro tip: Start small and see how your body responds. A few drops of CBD oil in your morning coffee or tea could be the simple immune-boosting hack you didn’t know you needed.
- Wash Your Hands (Like, Really Wash Them)
I know, I know. This one is obvious, but I’d be remiss if I didn’t mention it. Washing your hands properly is one of the easiest and most effective ways to prevent the spread of viruses and bacteria. And no, a quick splash under cold water doesn’t count. Get in there with soap, warm water, and a good scrub for at least 20 seconds.
Pro tip: Sing “Happy Birthday” to yourself twice while washing your hands. It might feel silly, but it’s a small price to pay for not getting sick.
- Supplement Smartly (No, You Don’t Need a Cabinet Full of Pills)
While it’s always better to get your nutrients from real food, sometimes you need a little extra help. Enter supplements. Vitamin D is the big one, especially in the winter when sunlight is more elusive than a Wi-Fi signal in the woods. Studies show that Vitamin D plays a crucial role in keeping your immune system strong, so consider adding a supplement if you’re not getting enough sunlight.
Zinc and elderberry are also great for giving your immune system a little extra boost, especially if you feel a cold coming on.
Pro tip: Don’t go overboard. You don’t need a pharmacy’s worth of supplements on your kitchen counter. Stick to the essentials, and remember that more isn’t always better.
- Manage Stress (Because Winter Is Stressful Enough)
As much as we all want to believe that winter is all cozy nights by the fire and holiday cheer, the reality is that it’s also filled with stress. From family gatherings to shopping for gifts to figuring out why your boiler keeps making that weird noise, winter can be a lot. And stress, as we’ve mentioned, is no friend to your immune system.
Whether it’s meditation, CBD oil, journaling, or just binge-watching your favorite show (guilt-free!), find a way to unwind. Your immune system will thank you for it.
Pro tip: Set aside at least 10 minutes a day to do something that makes you feel relaxed. Whether it’s reading, knitting, or taking a walk, making time for yourself is crucial in keeping your stress levels in check.
- Get Outside (Even When It’s Cold)
It’s tempting to hibernate when it’s freezing outside, but staying indoors 24/7 isn’t great for your immune system—or your sanity. Fresh air and sunlight (even in small doses) can help improve your mood, reduce stress, and give you a much-needed dose of Vitamin D.
Pro tip: Bundle up and go for a quick walk, even if it’s just around the block. You don’t have to go on a full-on winter hike, but getting outside for a bit can do wonders for both your mind and your immune system.
- Humidify Your Home
Winter air tends to be dry, and while it’s great for not having to deal with frizzy hair, it’s not so great for your immune system. Dry air can dry out the mucous membranes in your nose and throat, which are your body’s first line of defence against nasty germs. By using a humidifier, you can add moisture back into the air, helping your body stay protected from the onslaught of winter bugs.
Pro tip: You can add a few drops of essential oils like eucalyptus or peppermint to your humidifier for an extra boost. Not only will your home smell fresh, but you’ll also be giving your respiratory system some love.
- Take Your Probiotics
Ever heard the saying, “Your gut is your second brain?” Well, it’s also home to a big chunk of your immune system. Taking care of your gut health can directly impact how well your immune system functions. Probiotics, found in foods like yogurt, kefir, and sauerkraut (or in supplement form), can help maintain the balance of good bacteria in your gut, which in turn supports your immune function.
Pro tip: Aim to include fermented foods in your diet a few times a week. Or, if sauerkraut’s not your thing, you can always opt for a high-quality probiotic supplement to keep things ticking along.
- Laugh More (Seriously, It’s Good for You)
Who knew that watching funny cat videos could be good for your health? Laughter has been shown to boost your immune system by increasing the production of antibodies and activating your immune cells. Plus, it’s a great way to de-stress and lighten the mood when winter starts feeling a little too bleak.
Pro tip: Find something that makes you laugh every day, whether it’s a comedy show, a funny meme, or just hanging out with your hilarious friend. Laughter is, after all, the best medicine.
Here’s to winter with fewer colds and flu, and more fun, laughter and memory-making!
