Your immune system is a large network of organs, white blood cells, proteins, and chemicals that protect your body from germs and other invaders. The immune system also helps you heal after an injury or illness. It’s also very smart as it remembers every germ (microbe) it’s ever defeated, so if that microbe enters your body again, it can quickly be demolished.
The human body’s immune system can tell the difference between your healthy cells and those that do not belong in your body. It attacks those foreign cells until they are no longer a threat, and it develops antibodies to get rid of those same germs in the future. However, sometimes your immune system does not work the way it should.
During the cold winter months, your immune system is not as effective. Low temperatures can increase the likelihood of getting sick. The body is not as effective at fighting a virus when cold air enters the nose and upper airways, so viruses such as the common cold, the flu, and COVID-19 often spread more easily in the winter.
Here are 5 simple ways to boost your immune system heading into winter:
- Eat Well
A healthy, balanced diet is probably never as important as it is during the winter months. Sticking to a healthy diet won’t prevent you from picking up any winter illnesses, but it will help your immune system protect you better from them. Also, if you do pick up an illness, a balanced diet can help speed up your recovery.
Finding fresh produce can be challenging in the winter months, but there are options. Frozen vegetables are sometimes more nutritious than fresh, and they last longer. Also, citrus fruits, like mandarin oranges, and cruciferous vegetables like broccoli, brussels sprouts, and cauliflower are in ample supply — all of which are high in Vitamin C which supports your immune system.
If you feel like you’re not getting the nutrition you need, an immunity-boosting supplement might be a great choice for you. The concierge doctors at Total Access Medical have a variety of supplements that support immune system function, collagen synthesis, and wound healing, among many other benefits to help you feel your best.
- Stay Physically Active
The winter months can get in the way of staying active — the colder temperatures, fewer daylight hours, and the slippery conditions outside can interfere with your desire to exercise. We know that physical activity helps manage anxiety, improves sleep, and lowers the risk of some serious health conditions, but it also suggests that physical activity may help boost your immune function.
The importance of staying active in the winter months cannot be overstated.
- Sleep
Getting enough restful sleep is very important to your immune system function. The production of immune cells mostly takes place while you’re asleep, and if you’re not getting adequate sleep, this production is thrown off.
Also, researchers have found that immune cells migrate out of the blood and into the lymphoid systems towards the end of a full night of sleep, which is where viral pathogens often accumulate after entering the body. If you’re not getting enough sleep, this migration is affected and leads to an increased risk of infections or illness.
Supplementing magnesium to promote a better night’s sleep may help by calming nerves, relaxing muscles, and reducing anxiety. The doctors at Total Access Medical can provide supplements that not only enhance sleep but also work to reduce stress and anxiety levels and support cardiovascular well-being.
- Manage Stress
During the winter months, especially around the holidays, stress levels are peaking. Stress can have a very negative impact on your immune system, so it’s important to try and manage it the best you can. A recent study found that people who experienced more stress showed accelerated immune aging, which can potentially lead to an increased risk for chronic diseases.
Be mindful of self-care, take breaks when you need them, and say “no” to too many obligations in order to prevent too much stress. It’s also a good idea to get fresh air (even if it’s cold air), and sunlight each day.
- Hydrate
Cold weather dehydration is a real thing. It’s not uncommon to feel less thirsty in the winter, but it’s important to stay hydrated regardless of the temperatures outside. Water is necessary for transporting nutrients, removing waste from the body, supporting the immune system, hydrating your tissues and organs, maintaining blood pressure, as well as maintaining a proper body temperature.
Staying hydrated through the winter can boost your immune system and give your body the support it needs to fight off infection. Drinking water actually helps your body stay warmer as your body uses water to maintain your body temperature. Water also boosts your immune system by helping to flush waste from the body, remove toxins, and help with nutrient absorption.
