Strengthening Your Immune System for the Winter

Tips for Supporting Your Body’s Natural Defenses

By Kirsten Petersen, DC

Occasional illness is a natural part of life, so it shouldn’t be feared. But by making smart choices and preparing for winter immune stress, you can avoid sickness from taking you down more often than it needs to. 

This time of year you might hear a lot about vaccines, mask-wearing and cold medicines. These measures may be right for you at various times in life, but staying foundationally strong and vital is a more holistic approach, and is integral for preventing you from catching every cold that drifts in your direction. Living in a cave is probably not the best strategy, either. You want to enjoy gatherings, attend events and live life freely. 

Here’s how you can support and fortify your body’s natural defenses through diet, lifestyle choices, and mindful habits, so they can do their job.

Tips for Strengthening Your Immune System in the Winter

Let’s dive a little deeper into each tip.

Dietary Strategies

Did you know that about 70% of your immune system resides in your gut? Prioritizing nutrient-dense foods is key to supporting your microbiome and giving your immune system the right building blocks. Ditching the sugar will keep your blood glucose stable, avoiding excess strain on your system. Hydration will serve you during the dry winter months as well, as it is key for flushing toxins from the body, aiding in nutrient absorption, and facilitating optimal immune function.

Prioritizing Quality Sleep

Quality sleep is a cornerstone of good health. Winter is a perfect time to implement a wind-down routine which can include some screen-free hours before bed with calming tea, a book, a castor oil pack, or meditation. Even making your skin care, hair or oral care routine more like a nightly ritual will bring some relaxing consistency to your life that will encourage restful sleep to follow. Your body is better equipped to fight off illness when it has the extra energy and nourishment from sleep.

Fresh Air and Time Outdoors

There is no substitute for venturing outdoors. Fresh air and exposure to natural elements can strengthen your immune system, build resistance to allergies, and mitigate the risks associated with indoor exposure to recycled air. Get that direct sun on your face in the morning, and swap a treadmill session for a bundled run outdoors.

Moderate Exercise

Exercise is a powerful immune booster. Engage in moderate physical activity, which can reduce stress, enhance white blood cell count, and decrease inflammation. Build muscle and keep up your strength, but be cautious with high-intensity workouts if you are already feeling run down, as they can temporarily suppress immune responses. 

Stress Resilience Techniques

Chronic stress can trigger inflammation, which doesn’t help when your body is under threat. Combat this by integrating stress resilience techniques into your routine. Mindfulness meditation, focused breathing exercises, gratitude journaling, and spending time in nature are effective ways to manage stress levels and curb inflammation.

Supplements for Immune Support

Certain vitamins and minerals play pivotal roles in bolstering immunity. Consider adding vitamins A, B, C, D, K, and E, along with zinc, pre and probiotics and polyphenols like quercetin and curcumin to your regimen. These supplements can fortify your immune system and aid in overall health. Astragalus, elderberry and medicinal mushrooms are potent additions as well. 

Clean Living Practices

Environmental factors can impact immune functioning. Detoxify your living space by opting for natural cleaning products, being mindful of cosmetics and personal care products that are free from harmful chemicals and toxins, and clearing the air with an air purifier. Detoxify your body by reducing the intake of processed foods, maintaining healthy water intake to flush your system, limit alcohol consumption and incorporate antioxidant-rich foods. 

By incorporating these simple but powerful strategies into your daily routine, you can actively support your immune system and optimize your health, not just during winter but throughout the year. Remember that even small changes can yield significant improvements in your overall well-being. Incorporating just a few of these tips into your daily routine will greatly increase your immune system’s functioning and support your body to do what it is naturally designed to do. 

Interested in learning more about immune support tips and strategies? Follow Align Asheville on social media for more tips from Dr. Petersen.

Instagram: @alignasheville

Facebook: Align Asheville