8 Ways to Fortify Your Immune System Before Cold Weather Hits

As the weather gets colder, you might start thinking about boosting your immune health. While you may already be familiar with some strategies for supporting your immune system, such as taking vitamin C, there are many other lifestyle habits and nutrients that play crucial roles in promoting immune health.

Here are eight tips to support your body’s natural defenses and keep you healthy and active throughout the winter!

Chronic stress impacts your overall health. Although it’s impossible to avoid all modern life stressors, taking time to relax and de-stress can greatly benefit your immune system. Everyone’s relaxation methods vary, but popular activities include reading a book, taking a bath, walking outside, or meeting a friend for coffee or a meal.

Exercise is a cornerstone of healthy living, yet many people only consider their weight when exercising. Regular exercise does much more than keep you in shape—it supports the health of all your organs, which enhances your overall wellness. You don’t need to spend hours at the gym; the U.S. government recommends 150 minutes of moderate-intensity physical activity per week. Additionally, many find that regular exercise helps reduce stress.

Probiotics are renowned for supporting digestive health, but they also enhance immune health. A favorable balance of healthy intestinal microflora, the "good" bacteria that probiotics provide, has been shown to support optimal immune system function. You can find live probiotics in fermented foods like sauerkraut, kombucha, or yogurt. Alternatively, supplement your probiotics.

Did you know herbs and spices can boost your health besides adding flavor to your food? Turmeric, garlic, parsley, and more offer potent, immune-boosting antioxidants!

When you think of "immune health," you likely think of vitamin C—and for good reason! This vitamin is essential for immune support. Ensure you're getting your daily dose of vitamin C by consuming a generous amount of fruits and vegetables with every meal. If you're concerned about not meeting your needs, consider stocking up on vitamin C supplements.

As mentioned earlier, filling your plate with fruits and vegetables is an excellent strategy to boost your immune system. Consuming nutrient-dense foods like fruits, vegetables, whole grains, and lean meats ensures you receive all the necessary vitamins, minerals, and nutrients for optimal body function. While supplements can help fill nutritional gaps, they cannot replace a poor diet.

Strive for 7 to 8 hours of sleep each night. Sleep is an often-overlooked aspect of health, with many vital processes occurring only during sleep. Insufficient sleep places undue stress on your organs and strains your immune system.

Vitamin D is crucial for a strong immune system and offers other benefits. Known as the Sunshine Vitamin because it is synthesized through sunlight exposure, vitamin D becomes harder to obtain during colder months, leading many to choose to supplement.

1. Stress Less
2. Exercise
3. Probiotics
4. Herbs & Spices
5. Vitamin C
6. Eat Whole Foods
7. Adequate Sleep
8. Soak Up The Sun

These are eight simple ways to support your immune system and maintain your health. Do you have any tips to add to this list? Let us know in the comments!

Sources:

• health.harvard.edu
• fitness.gov