The winter season is magical in so many ways. The holiday parties, the opportunity to spend time with friends and family, and the possibility of a white Christmas make many people feel like December is the most magical time of the year.
But the fact is, winter also comes with some downsides — most notably cold and flu season. And even though taking precautions may be enough to ward off a bug, the truth is that whether we get sick depends on our bodies’ natural ability to fight infections.
So, if you’re looking for tips for not coming down with a bug this holiday season, here are the five best ways to strengthen your immune system this winter.
Get More Sleep
Sleep is one of the most powerful immune boosters you can get. Yet, most people tend to completely disregard it — especially when they’re busy and stressed.
According to scientific research, sleep deprivation harms the body’s immune response. So, the result of losing sleep isn’t just daytime grogginess. More worryingly, lack of sleep can lead to chronic inflammation and an increased risk of infection. Moreover, according to Yale Medicine, those who get less than seven hours of sleep per night are three times more likely to get the common cold.
With this in mind, one of the best ways to strengthen your immune system this winter is to make sure you get plenty of time to rest each night. Practice proper sleep hygiene. And embrace rituals that will help you get a better quality of rest.
Practice Any Form of Stress Management
While winter may be a magical time of the year for some people, for others, it’s a source of stress. And the thing about experiencing challenges and difficulties (whether they’re emotional, financial, or physical) is that they can weaken our immune system.
The reason for this is that a state of being stressed triggers a boost of cortisol. And though a short-term increase in this hormone may be a good thing (in emergencies), long-term exposure causes inflammation and reduces white blood cell count.
So, if you’re trying to strengthen your immune system, play around with various forms of stress management. Research shows that yoga and meditation work marvelously for reducing cortisol levels. But, of course, if these are not your preferred modes of self-care, you can sit back with an immersive book or a good movie, take a relaxing bath, or enjoy any other hobby that helps you wind down.
Experiment with Cold Exposure
Are you willing to try out more advanced immune-boosting methods this winter? If that’s the case, you might want to give cold exposure a go.
Scientific research has studied the impact of temperature on the human body for a few decades. Results have consistently shown that cold exposure does have immunostimulating effects, mainly because it increases the production of white blood cells (which are important for fighting off infections).
Unlike what scientists thought up to a few years back, you don’t have to sit in a freezing room for two hours to get the benefits of cold exposure. In fact, something as simple as a regular doing a cold plunge can be more than enough to trigger positive physiological responses.
Are you not a fan of the cold? Well, that’s OK because you don’t necessarily have to fully submerge yourself in icy water to get the benefits of cold exposure. In most cases, finishing your shower by turning it to cold for 60-120 seconds is enough to reap the benefits of the lower temperature, so try doing that. And who knows, if it works for you, you might be ready to plunge into icier waters.
Get Toasty in a Sauna
Really hate the cold? Well, why not get toasty warm instead?
Research shows that even a single 15-minute Finnish sauna session (with a temperature of around 176 to 230 °F) can increase the number of white blood cells in the body. And this is especially true for people who are in good athletic form. So, if you’re looking for ways to strengthen your immune system this winter, it’s a good idea to make time for a couple of sauna sessions per week.
If you’re unsure where to locate a sauna, your local gym or swimming pool is a great place to start. However, if you want to enjoy the toasty warmth anytime you feel like it, you can look into getting one for your home.
Eat Your Veggies and Fruits
Finally, as you explore ways to strengthen your immune system this winter, remember to eat five portions of fruits and veggies per day.
Nutrition plays an immense part in keeping your strength up. And plant-based foods are rich in vitamins and antioxidants, which can boost immune function. If you’re not too big on greenery, try incorporating a smoothie into your daily routine and pack it with leafy greens, citrus fruits, berries, and spices like ginger.
Additionally, ensure your diet contains plenty of protein, healthy fats, and probiotic microbiomes. These will all work to keep your body well-nourished during the cold season.
Final Thoughts
There you have it, the five best ways to strengthen your immune system this winter.
As you can see, none of these hacks require too much work. However, if you embrace them and keep up with them regularly, you’re guaranteed to see benefits.
Lastly, if you think you need additional help keeping yourself healthy during flu season, don’t hesitate to look into supplements. Moreover, ensure you’re up to date with all your shots. They can be super-helpful in preparing your body to ward off infections when you’re (inevitably) exposed.
About The Author
Sarah is a life enjoyer, a positivity seeker, and a curiosity enthusiast. She is passionate about an eco-friendly lifestyle and adores her cats. She is an avid reader who loves to travel when time allows.