Winter is a season of resting, staying cozy and gathering with friends and family. Unfortunately, it’s also the season of colds, the flu and norovirus.
While no diet or supplement can magically make your immune system invincible, there are proven ways to support your body’s natural defenses and stay healthier through the colder months.
First and foremost, focus on healthy lifestyle habits. The immune system works best when the rest of your body is well cared for. This means eating a diet rich in fruits, vegetables, lean proteins and whole grains, getting regular exercise, and avoiding smoking or alcohol.
It’s most effective to get your nutrients from your diet rather than supplements, but sometimes a multivitamin can help fill any gaps. Talk to your primary care provider if you have any questions.
Sleep and stress matter, too. Adequate sleep, generally seven to nine hours each night for most adults, gives your body time to repair and produce immune-supporting proteins.
Consistently experiencing high stress can suppress your body’s immune responses, so practices like meditation, deep breathing or gentle movement help more than you might think.
Of course, another cornerstone of winter immunity is vaccination. Flu shots, updated COVID-19 vaccines and other recommended immunizations prime your immune system to fight infections before you encounter them, reducing the risk of severe illness.
Be sure to do your part to prevent infections where you can: wash your hands frequently, stay home when sick and avoid close contact with others who are ill.
These habits won’t make your immune system superhuman, but they give it the best possible chance to protect you all winter long.
Natalie Del Vecchio is the community health educator in the Dallas County Public Health Department.
