Winter Wellness: Essential Tips for a Resilient Immune System

As the temperatures drop and we cozy up indoors, winter also brings a higher risk of colds, flu, and other seasonal illnesses. But with the right approach, we can support and strengthen our immune systems to stay healthy and vibrant throughout the colder months. Here are some tips to help you build a resilient immune system before the winter.

1. Nourish with Immune-Boosting Foods

Eating a diet rich in immune-boosting nutrients is the first step to strengthening your defenses. Focus on:

  • Vitamin C-rich foods like oranges, kiwi, bell peppers, and broccoli. Vitamin C is a powerful antioxidant that helps protect immune cells.
  • Zinc from foods like oysters, beef, cashews, pumpkin seeds, chickpeas, and lentils. Zinc plays a vital role in immune function and can reduce the severity and duration of colds.
  • Garlic and onions, which contain compounds that support immune function and fight inflammation.
  • Leafy greens and colorful vegetables that provide vitamins, minerals, and antioxidants to support the body’s defenses.

Eating a varied, whole-food-based diet helps ensure your body gets the nutrients it needs to keep your immune system strong.

Tip: need to satisfy your sweet tooth? With our Classic Chocolate Chip cookie dough, there's no need to compromise health nor taste. Made with cashew butter and enhanced with maitake & shiitake mushrooms, your immune system will love it just as much as your tastebuds!

2. Supplement Wisely

Sometimes, even with a balanced diet, we need an extra boost. Consider adding these key immune-supporting supplements:

  • Vitamin D: Often called the “sunshine vitamin,” vitamin D plays a crucial role in immune health. With less sunlight exposure in winter, it’s common to have lower levels of vitamin D, so a supplement can help maintain adequate levels.
  • Vitamin C and Zinc: While these can be obtained from food, a supplement can provide an added boost, especially during the peak of flu season.
  • Elderberry and Echinacea: Both are known for their immune-boosting properties and are popular herbal supplements during the winter months.
  • Mushrooms: Chaga, reishi & maitake are well known for their immune boosting properties. Incorporating these into your daily routine will help you maintain a strong immune system year-round!

3. Keep Your Lymph Moving

The lymphatic system is essential for immune function as it transports white blood cells throughout the body. Moving your lymph can help flush out toxins and boost immune response. Some ways to keep your lymph flowing include:

  • Gentle exercise like walking, yoga, rebounding and stretching. Even just a daily walk can make a difference.
  • Dry brushing with a natural bristle brush to stimulate lymphatic circulation.
  • Massage/gua sha: focusing on the neck, underarms, and groin areas where lymph nodes are located. 
  • Elevate your legs: do the legs-up-the-wall pose or a headstand. 

These practices not only boost immunity but also help reduce puffiness and inflammation in the body.

4. Prioritize Quality Sleep

Sleep is your body’s time for repair, recovery, and immune defense. During deep sleep, your body produces cytokines, proteins that help combat infection and inflammation. Without enough quality sleep, your immune system is less effective at fighting off infections. Aim for 7-9 hours of uninterrupted sleep each night. Create a relaxing bedtime routine, reduce screen time before bed, and keep your room cool and dark for optimal sleep quality.

Tip: try supplements like magnesium glycinate and reishi if you need help falling/staying asleep.

5. Manage Stress for a Stronger Immune Response

Chronic stress suppresses the immune system, making you more susceptible to illnesses. Finding effective ways to manage stress can significantly boost your immunity. Try incorporating:

  • Mindfulness practices like meditation, journaling, or deep breathing exercises to reduce cortisol levels.
  • Adaptogens such as reishi mushroom, known for its calming properties and ability to help the body adapt to stress. Reishi has been used for centuries to support immune health and promote a sense of calm.

Taking time each day for stress relief not only helps your mental well-being but also fortifies your immune system.

6. Stay Hydrated

It’s easy to overlook hydration in winter, but staying hydrated is essential for a resilient immune system. Water helps transport nutrients to cells and flushes out toxins. Drinking warm herbal teas (like ginger, lemon, or peppermint) can be a cozy way to increase your water intake while also benefiting from the soothing and immune-supporting properties of certain herbs.

Tip: eat your water - soups, stews, seasonal fruits & vegetables also hydrate the body.

7. Be Mindful of Alcohol Consumption

While it can be tempting to cozy up with a warm drink or enjoy holiday cocktails, it's essential to be mindful of alcohol consumption if you want to keep your immune system strong. Alcohol impairs immune function, making it harder for your body to fight off infections. It also disrupts sleep quality, which is crucial for immune health.

To support your immune system this winter, try to limit alcohol intake and opt for immune-friendly beverages like herbal teas, warm water with lemon, or mocktails made with antioxidant-rich ingredients. When you do enjoy a drink, staying hydrated and balancing it with nutrient-rich foods can help reduce the impact on your immune system.

Conclusion: Winter Wellness Starts with Proactive Immune Support

By incorporating these immune-boosting tips into your routine, you’ll be better prepared to face the winter months with a strong, resilient immune system. A combination of nourishing foods, mindful supplements, stress management, and healthy lifestyle habits will support your body’s natural defenses, keeping you healthy, vibrant, and ready to enjoy all the beauty winter has to offer.

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