Your immune system and health during colder weather.
There’s a common misconception that cold weather itself causes illness. In reality, it’s a weakened immune system that makes you more susceptible to catching a cold or the flu during the winter months. Here’s why:
- Shorter days mean less sunlight exposure, which is needed to produce Vitamin D and melatonin – both essential for immune function. With lower levels of these important nutrients, your body has less capacity to fight off invaders.
- More time spent indoors with windows closed means you’re more likely to breathe in the same air as others who may have a virus, increasing the chances of transmission.
- The flu virus thrives in low humidity environments. Indiana’s cold, dry winters provide ideal conditions for the virus to spread.
So while the cold weather doesn’t directly cause illness, it does create the perfect environment for viruses to take hold when your immune defenses are down. The key is supporting your overall health and immunity during the winter season.
Strengthening your immune system is the best way to stay healthy this winter. By boosting your body’s natural defenses, you’ll not only be less likely to catch a cold or flu, but you’ll also recover faster and experience milder symptoms if you do get sick.
Four ways for improving immune health and reducing infection.
Our functional medicine practitioner shares four ways to strengthen or support your immunity:
- Fueling your immune system. Adopt healthy eating habits to provide your body with the essential nutrients it needs to stay healthy during the winter months. Focus on foods rich in protein, vitamin C, zinc, and make sure you’re getting enough vitamin D, which is especially important for those with compromised immune systems.
- Stimulating your immune response. If you catch a cold or virus, certain herbs can help boost your immune system to fight off the infection. Examples include Astragalus, Andrographis, Ginseng, and medicinal mushrooms like Reishi or Shiitake.
- Borrowing immunity. You can leverage the functioning immune systems of others by taking probiotics, propolis, or lactoferrin, which can provide additional antibodies and support.
- Killing off infections. Certain supplements and antiviral foods can directly target and neutralize infections. Try adding more garlic, manuka honey, and green tea to your diet.
Supporting your immune system naturally.
Implementing the four immunity-boosting approaches we covered can help you stay healthy, recover faster from illness, and regain your balance after being sick.
However, boosting your immune resilience is the best defense against colds and the flu, especially as we approach the winter months. The four pillars of health – sleep, stress management, exercise, and proper nutrition – provide a strong foundation for a robust immune system and overall wellbeing. After all, prevention is always better than treatment.
Manage your stress.
Stress is a common part of life, so finding ways to manage and reduce it is essential for your ongoing health and wellbeing. Studies show that just 36 hours of stress can lower your levels of SigA, a critical antibody that supports your immune system, by up to 80%.
That’s why it’s so important to make time for activities that help you feel more relaxed and at ease. Nurture the relationships with people you care about – they can be a great source of emotional comfort. Remember to breathe deeply using the 4-7-8 method. Practice mindfulness and stay present, avoiding media or situations that make you feel drained. As you prioritize self-care, you’ll start to notice improvements in your overall sense of wellbeing and physical health.
The key is being proactive. By taking small steps each day to manage stress, you can protect your mental, emotional, and physical health in the long run. It’s all about finding what works best for you.
Sleep well.
The connection between sleep and immune health is undeniable. Natural killer cells, which are powerful immune defenders, take a significant hit when you don’t get enough sleep. One study found that just a single night of only 4 hours of sleep reduced these critical cells by a staggering 70%, compared to 8 hours of quality rest.
If you’re having trouble falling or staying asleep, pay close attention to your wind-down routine. Start winding down about an hour before your target bedtime and stick to a consistent nighttime ritual.
Exercise regularly.
Exercise has a profound, positive impact on the immune system. Regular moderate exercise not only reduces inflammation, leading to better health, but it also helps maintain the thymus gland, which produces T cells crucial for immune function. Additionally, exercise alters the balance of “older” and “younger” immune cells, enhances the body’s ability to detect and fight threats, and reduces stress – all of which further strengthen the immune system.
Support your nutrition.
Proper nutrition is essential for keeping your immune system strong and healthy. By fueling your body with the right nutrients, you can give your immune system the support it needs to help you stay well all winter long. Here are some key strategies to boost your nutrition and overall wellness in the coming months.
Consume foods with immune supporting nutrients.
Ideal immune system nutrients include vitamin C, zinc, vitamin D, and vitamin A. You can find these essential vitamins and minerals in a variety of delicious, nutrient-rich foods:
- Vitamin A: Eggs, fish liver oil, organic liver, dairy (if tolerated), and vibrant fruits/veggies like carrots, oranges, sweet potatoes, spinach, and bell peppers.
- Vitamin C: Peppers, watercress, citrus fruits, strawberries, tomatoes, and more.
- Vitamin D: Fatty fish like salmon and mackerel, as well as eggs and cottage cheese. But sunshine is still the best natural source.
- Zinc: Seafood, lean meats, nuts, seeds, legumes, and mushrooms are all excellent sources of this important mineral.
The key is to eat a varied, balanced diet with plenty of these immune-boosting nutrients. Focusing on whole, unprocessed foods is the best way to support your body’s natural defenses.
Steer clear of foods that trigger inflammation in your body.
Certain foods can create the perfect breeding ground for diseases to thrive. These include:
- Processed, junk, and fast foods
- Sugary items like cakes and sweets
- Trans fats often added to processed foods
- Refined carbohydrates found in white bread, pasta, biscuits, and cakes
- Too much alcohol – it’s best to limit or moderate alcohol intake if you’re trying to strengthen your immune system
Spice up your diet with warming foods.
Warming foods and drinks can help alleviate cold and flu symptoms and support your body’s defenses against infection. Some beneficial “warming” options include:
- Ginger – Sipping ginger tea (with fresh thyme or sage) can soothe a sore throat and ease coughing. Ginger has potent anti-inflammatory properties, while thyme is antiviral and antibacterial, and sage is antiseptic and antimicrobial. Remember to also add ginger to your meals.
- Garlic – Eat 2-3 servings of fresh, crushed garlic per day. Garlic is a powerful antiviral, and the active compound allicin is best preserved by eating it raw. Add garlic to recipes at the end of cooking, limiting exposure to high heat.
- Turmeric – This spice, and its active compound curcumin, offers many scientifically-proven health benefits as a potent anti-inflammatory and antioxidant.
- Herbal teas – Green tea, in particular, has antiviral, antifungal, anti-inflammatory, and antibacterial properties that can support your body’s natural detoxification.
Add probiotic-rich foods to your diet.
Probiotics are a fantastic way to nourish your gut health, which is crucial since 80% of your immune system is located in your digestive tract. To cultivate this healthy habit, try incorporating probiotic-rich foods like kefir, sauerkraut, tempeh, miso, and kombucha into your diet.
Other factors that can help boost your immune system.
Connecting socially.
Maintaining strong social connections is important for your health. Loneliness and isolation can disrupt your body’s stress response, leading to lower morning cortisol levels and higher evening cortisol – the opposite of a healthy cortisol pattern. To combat this, make an effort to nurture the relationships with the people you care about. And if you find yourself without a solid support network, don’t hesitate to reach out for help. You might be surprised to discover how many others are seeking the same kinds of meaningful connections.
Spending time outdoors in the sun.
Soaking up the sun is one of the easiest and most powerful ways to get the Vitamin D your body needs for a strong immune system.
Practicing good hygiene.
Washing your hands regularly can help prevent infections. However, be mindful not to overdo it, as excessive washing and sanitizing can lead to dry, irritated skin. Our functional medicine practitioner recommends replacing the protective oils that get washed away by using natural oils like olive or coconut oil. This will better maintain the health and integrity of your skin compared to regular moisturizers, which is especially beneficial if you have eczema or psoriasis.
