7 Ways to Boost your Immune System during the Winter Months

It’s the opposite to what you feel like doing, but making that extra effort to boost your immune system through great nutrition, exercise and good mental health, is what you need in the colder, winter months. Here are some of my favourite tips to ward off illness and to strengthen your immune system.

1. Eat a Nutrient-Rich Diet

Focus on consuming a variety of fruits, vegetables, whole grains, beans, and healthy fats. Include immune-boosting foods such as citrus fruits, berries, garlic, ginger, turmeric, spinach, broccoli, and nuts. These foods provide essential vitamins, minerals, and antioxidants that will support your immune function. I have also subscribed to Balance Her Bites for specific nutrition requirements which help my to stay on track even on the days where I feel lazy or let my moods get in the way.

2. Stay Hydrated

Drinking an adequate amount of water is crucial for overall health, including immune function. Hydration helps to flush out toxins from the body, supports the production of immune cells, and keeps the mucous membranes moist, which helps to trap pathogens. Fill a big bottle in the morning and keep it with you throughout the day so you can keep sipping on it. I am the worst for snacking instead of sipping - I think I’m hungry when most probably I am thirsty instead. So I have to consciously and constantly remind myself to drink. If it is very cold and I am sitting at my desk a lot, I tend to drink mugs of warm water, sometimes with lemon, to prevent the consumption of endless cups of tea!

3. Get Sufficient Sleep

Prioritize quality sleep to support your immune system. Aim for 7-8 hours of uninterrupted sleep each night. During sleep, your body repairs and rejuvenates itself, and lack of sleep can weaken immune function. We have always had a great bedtime routine for the children with bathtime, pyjamas and stories. Now that they are bigger I still encourage them to have a shower and do some skincare or nail/hand care in the evening followed by some reading in bed. I hope that they continue this habit into adulthood as on the days that I follow it myself, I sleep so much better. Bathing with epsom salts and lavender is also a luxurious treat that will relax you completely. Or try the oat sachets that I share in my book “Half Light Half Dark”.

4. Manage Stress Levels

Chronic stress can suppress the immune system, making you more susceptible to infections. Engage in stress-reducing activities such as meditation, deep breathing exercises, yoga, or engaging in hobbies that bring you joy. Prioritizing self-care and finding healthy outlets for stress can help support your immune system. This year, my anxiety reached such levels that I had to engage a therapist for weekly consultations. It was enormously helpful to share the tales that the sometimes-out-of-control-voices in my head were telling me. I have since discovered that 98% of the worries in your mind, are simply that - worries and not reality.

5. Exercise

Regularly engaging in moderate-intensity exercise for at least 150 minutes per week can strengthen your immune system. Exercise improves circulation, reduces inflammation, and promotes the production of immune cells. Choose activities you enjoy, such as walking, jogging, cycling, or dancing. I like strength building workouts with weights at 6.30am in the morning using the FIIT app on my phone and in an ideal world if I have time to also go for a walk in the afternoon, it not only lowers my anxiety, but improves my mood, my ability to concentrate, my productivity and my immune system.

6. Maintain Good Hygiene Practices

Proper hygiene is crucial for preventing the spread of infections. Wash your hands frequently with soap and water for at least 20 seconds, especially before eating, after using the bathroom, or when you come into contact with surfaces that may harbour germs. Avoid touching your face, especially your eyes, nose, and mouth, as this can introduce pathogens into your body. I know we were endlessly reminded about this during the peak of Covid, but it is true for all. I have a small bag that fits in my handbag containing hand sanitiser, tissues, cough sweets, hand cream, lip balm ( I love Burts Bees lightly tinted) and a special favourite is the Body Shop “Breathe” Calm balm.

7. Stay Active and Engaged

Keep your mind and body active during the winter months. Engage in activities that bring you joy, such as reading, puzzles, hobbies, or learning new skills. Maintaining a positive mindset and staying mentally stimulated can have a positive impact on your overall health, including your immune system. my sister gifted me a lovely writing prompt journal called “The 5 minutes in the morning journal” which I love to keep me motivated with short commitments each day! Another beautiful one is the “5 Year Diary” from Martha Brook London.

Remember, these immune-boosting strategies work best when incorporated into a healthy lifestyle. They are all a healthy lifestyle essentially! Consistency is key, so make these practices a part of your daily routine to support your immune system throughout the winter months and beyond.

26th January 2024, Jennie xx