Cold winter months can really take a toll on our bodies. Shorter days, colder temperatures, and holiday stress can leave your immune system vulnerable – and sometimes downright overwhelmed.
But even during the darkest days of winter, there’s a glimmer of light. With the right foods, toasty drinks, and a few smart wellness habits, you can give your immunity the boost it needs to keep you feeling your best all season long.
Why is immunity weaker in winter?
We’ve all heard – and likely dismissed – the old folk wisdom that cold weather makes you sick. But the truth is, your body really does behave a little differently when temps take a dip. New research shows that cold weather can make you more susceptible to colds, flu, COVID, and a host of pesky bugs.
One of the biggest culprits? Your nose.
Cold, dry air can parch nasal passages, the body’s first line of defense against germs. When this protective barrier dries out, it’s easier for viruses to enter your system. Mix in shorter daylight hours, less time outside and more time indoors with friends and family, and voilà – winter becomes prime time for illness.
Added stress from busy holiday schedules doesn’t help either, since chronic stress can also weaken your immune response.
What are the best foods for winter immunity?
Some foods not only taste great, but they also actively help your body fend off seasonal viruses.
Crammed with vitamins, minerals, and antioxidants, these nutrient-rich picks can strengthen your immune defenses:
- Citrus fruits: Oranges, grapefruits, lemons, and limes are rich in vitamin C, a key nutrient for immune function.
- Leafy greens: Spinach, kale, and Swiss chard are loaded with vitamins A, C, and E, all of which help protect cells and support immunity.
- Garlic and onions: These flavor superstars contain allicin, a compound with antibacterial and antiviral properties.
- Ginger and turmeric: These spices offer anti-inflammatory and antioxidant benefits. Ginger can soothe upset stomachs and ease congestion, while turmeric’s curcumin content supports overall wellness.
- Yogurt and fermented foods: Gut health is closely tied to immunity. Probiotics from yogurt, kefir, kimchi, and sauerkraut help increase healthy bacteria in your digestive system.
- Nuts and seeds: Almonds, walnuts, sunflower seeds, and pumpkin seeds provide vitamin E, healthy fats, and protein – all essential for immune cell function.
- Lean proteins: Chicken, fish, eggs, tofu, and legumes provide amino acids your body uses to build and repair immune cells.
Tip: Focus on colorful meals. A variety of colors often means a variety of nutrients that support your immune system.
What are the best teas for winter immunity?
Tea isn’t just cozy. It can also help support your immune health. Packed with plant-based compounds, here are some of the best brews for immune support:
- Green tea: Rich in antioxidants called catechins, which can enhance immune function.
- Ginger tea: Helps reduce inflammation and may relieve sore throats or congestion.
- Turmeric tea: Contains curcumin, an anti-inflammatory compound that supports overall wellness.
- Echinacea tea: Often used to help prevent or shorten the duration of colds.
- Chamomile tea: Promotes relaxation and better sleep, indirectly supporting immunity.
Tip: Add a squeeze of lemon or a drizzle of honey for extra flavor and immune benefits. Honey is naturally soothing, and lemon adds vitamin C.
How can I incorporate these foods and teas into my routine?
You don’t need a major lifestyle overhaul to boost your immunity. Small, consistent changes can make a big impact. These simple habits help keep your immune system humming, even on the busiest winter days.
- Start your day with a boost: Add spinach, kale, ginger, or berries to your morning smoothie.
- Snack smart: Keep nuts and seeds handy for quick, nutrient-dense snacks.
- Soup season: Make vegetable or chicken soups using garlic, ginger, and turmeric for warmth and nutrition.
- Swap in tea breaks: Replace one cup of coffee a day with green or herbal tea to get a trifecta of benefits: antioxidants, hydration, and a calming ritual.
- Batch prep: Roast a variety of winter veggies ahead of time and toss them into meals more easily throughout the week.
What are some other ways I can boost my immune system during winter months?
Food and drinks are just the beginning. Certain daily lifestyle habits can also help strengthen your immunity:
- Manage stress and mental health: Chronic stress can suppress immune function. Try mindfulness, journaling, yoga, or just take a few minutes a day for yourself.
- Stay up to date on vaccinations: Flu shots, COVID boosters, and other recommended vaccines offer essential protection during winter months. Talk with a health care provider for reliable, personalized guidance. The American Medical Association also provides clear, science-backed information on vaccinations.
- Stay hydrated: Even when it’s cold, your body still needs plenty of water to support immune cell function.
- Get enough rest: Aim for 7-9 hours of sleep each night to allow your body to repair and recharge. The National Sleep Foundation shares helpful sleep recommendations by age group.
- Exercise regularly: Moderate exercise improves circulation, boosts mood, and helps your immune system respond more efficiently.
When winter hits, Indigo has you covered
Winter doesn’t have to mean constant sniffles, fatigue, or days stuck in bed. When you nourish your body with the right foods, cozy up with soothing teas, and prioritize your overall wellness, you can support your immune system and feel your best throughout the cold winter months.
And when you do catch a bug, consider Indigo Urgent Care your winter wellness partner.
We treat most minor injuries and illnesses, including wintertime woes like colds, flu, COVID, RSV, sinus infections, and more – so you can recover quickly and get back to work, school, or whatever the season brings.
Indigo is here 8 am to 8 pm every day, offering flexible care that fits your schedule. Stop by one of our convenient neighborhood locations, book a same-day or next-day appointment online, or connect with an Indigo clinician virtually from the comfort of home.
