Tips to Keep Your Immune System Healthy this Winter
Lauren Coin
| 3 min read
Lauren Coin is a summer 2025 Corporate Communications intern. She studies journalism and public relations at Michigan State University.
Maintaining a healthy immune system is an effective strategy for preventing common winter illnesses.
Millions of Americans deal with illnesses such as the flu and the common cold every year. Body aches, fevers, coughing and congestion can keep us home from work or holiday gatherings in addition to making us feel miserable for a few days. Your body’s immune system works to fight viruses and bacteria, but these defenses aren’t always enough to keep us from getting sick.
As temperatures drop and indoor gatherings become more frequent, adopting daily habits to support your immune defenses can help keep you healthy. Try some of these simple tips all winter long:
Maintain a balanced diet
A nutritious diet full of minerals and vitamins that support your immune system can help boost your immunity and help you fight off viruses, according to the Cleveland Clinic. Some essential vitamins to include in your meals include vitamin C, zinc, selenium and iron.
Immunity-boosting foods to incorporate into your diet include:
- Fatty fish
- Citrus fruits and berries
- Vegetables such as broccoli, bell peppers, spinach and garlic
- Yogurt
- Almonds
- Sunflower seeds
- Ginger and turmeric spices
You may consider taking vitamins for your health, but taking high levels of vitamins may not help with immunity, according to Harvard Health. Likewise, herbal supplements that claim to boost your immunity have little supporting evidence. Talk to your primary care provider before taking vitamins and supplements, which are not regulated by the U.S. Food and Drug Administration.
Get enough sleep
The Cleveland Clinic recommends getting seven to nine hours of sleep per night to best support your body’s overall health and immunity. Sleep is essential for proper immune function as it helps you make infection-fighting cells and antibodies.
Stay active
Regular physical activity can help improve circulation, reduce stress and support your immune system, according to the Cleveland Clinic.
There are many ways to stay active in colder months. Consider winter sports such as cross-country skiing, snowshoeing, ice skating, curling or Nordic walking. Take the workout inside with water aerobics, yoga and Pilates or indoor walking.
Reduce stress
The winter holiday season can be stressful and emotionally draining. Prolonged high levels of stress can weaken the immune system.
Some methods to de-stress include practicing meditation, keeping a journal, moving your body through yoga or Tai Chi or counseling for chronic stress.
Prevent infection
By practicing good personal hygiene, you can help stop the spread of illnesses and infections, per Harvard Health. Winter weather hygiene tips include:
- Washing your hands properly and frequently.
- Covering your mouth and nose with a tissue when you sneeze or cough.
- Staying home and away from others if you’re sick.
According to the Centers for Disease Control and Prevention (CDC), immunizations are some of the best tools for preventing serious illness from flu, COVID-19 and RSV. Consult your primary care provider (PCP) if you have questions about immunizations.
Photo credit: Getty Images
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