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10 Simple Habits that Boost Your Immune System in Winter

Winter should be a time to rest and store energy to take on new goals in the vibrant spring ahead. But your body can’t do that if you are constantly feeling under the weather and worn out due to a weak immune system


Unfortunately, there’s no magic pill to bring the immune system back into a strong and healthy balance. It requires consistent, daily dedication to the habits that support and protect your immunity from the root.

 

The good news is that it is never too late to start improving your immune health! Practicing just a few immune-boosting habits can make a significant difference in your body’s resilience to stress, seasonal illnesses, and overall health. Here are 10 simple daily habits that boost your immunity to get you started!



At Moringa Natural Health, we have treatment plans for menopause and hormone imbalance. We personalize each plan according to each person’s unique biological makeup. Want to learn more about our treatment plans? Schedule your free appointment with Dr. Fernandez today!


10 Simple Habits to Boost Your Immunity in Winter

1. Keep it cozy.
Mom’s advice to bundle up in cold weather was right. Studies show that our immune cells don’t function as well when we’re too cold. Even if you live in a warm climate, slight shifts in winter weather can leave your immune system vulnerable. Bundle up to go outside and avoid walking around the house without socks or slippers.

2. Adjust your sleep schedule.
Do the darker days make you want to curl up into bed a bit earlier? That’s just fine. In winter, it’s normal for our circadian rhythms to shift along with the light-dark cycle of the day. Getting more sleep helps your body recover and restore energy – energy that your immune system needs more of in winter to effectively fight seasonal illnesses and the negative effects of stress. Try to aim for at least 7 hours of quality sleep per night, or closer to 8-9 hours if your lifestyle allows.

3. Get your nutrition levels checked. 

A strong immune system starts with a healthy diet. But here’s the thing…many people think they eat a healthy diet but are still missing key nutrients or digestive enzymes their immune systems need to thrive.
A micronutrient evaluation helps us identify any gaps in your diet, then fill those gaps with a strategic diet plan, oral supplements, and targeted IV nutrient therapy. IV nutrient therapy is particularly effective because your body rapidly absorbs intravenous nutrients since it bypasses gastrointestinal flora for digestion. These nutrients can dramatically improve immune system function, as well as boost your mood, energy, and overall well-being.

4. Spice up your cooking.
Keeping yourself healthy in winter could be as simple as cooking with more flavor. Herbs and spices not only make your food more enticing, but many of them also have powerful immune-boosting properties. Add any (or all) of these delicious herbs and spices into your daily meals:

 

    • TurmericTurmeric Powder
      Turmeric is a powerful anti-inflammatory and immune-balancing herb. Turmeric can be added to almost any savory dish or try swapping your morning coffee with a golden latte.
    • Ginger
      Ginger has been used as an anti-inflammatory and antimicrobial herb for thousands of years. Use it fresh or dried in soups, stir-fries, oatmeal, or tea.
    • Garlic Garlic helps boost the number of active virus-fighting immune cells to ward off illnesses like seasonal colds. Add garlic to nearly any savory dish, or try a bold 40 Clove Garlic Chicken (be sure to add lots of fresh herbs for even better immune-boosting benefits).
    • Rosemary
      Woody winter rosemary has been shown to contain powerful antibacterial, antiviral, and antifungal properties which can help reduce the risk of infections and illnesses. Boost your immune system by adding rosemary to hearty winter stews and roasted vegetables.
    • Oregano
      Oregano contains compounds that act as natural antibiotics, which can help your immune system fight off infections like food poisoning, skin infections, upper respiratory tract infections, and urinary infections. Add to any savory recipe, or use along with rosemary, basil, or any other leafy herb in immune-boosting pesto.

 


At Moringa Natural Health, we have treatment plans for menopause and hormone imbalance. We personalize each plan according to each person’s unique biological makeup. Want to learn more about our treatment plans? Schedule your free appointment with Dr. Fernandez today!


5. Switch to mocktails.
While the occasional cocktail won’t throw off your immune system, drinking regularly during winter can have some negative effects beyond the hangovers. Alcohol suppresses your immune system, making it harder for your body to fight off infections and recover from illnesses.

If you tend to reach for an after-work drink or have multiple drinks when you’re celebrating with friends, consider making some of those beverages mocktails. A mocktail can give you the same sense of relaxation and decadence while keeping your immune health in check. Try this pomegranate ginger orange mocktail or a non-alcoholic hot toddy.

 

6. Chase the sun (or create your own).
Many people struggle to get enough vitamin D in winter, which leaves them with a weakened immune system and other potential health issues. That’s why it’s important to still enjoy a safe time in the sun throughout the winter months. When possible, take a 10-30 minute walk outside or step outside for a few 5-minute breaks throughout the day. Not only will you enjoy the immune-boosting benefits of proper vitamin D levels, but you’ll enjoy better moods and less stress, too.
If you aren’t able to get outside to enjoy the sun, consider a high-quality vitamin D supplement. Schedule a consultation at Moringa Natural Health Center to learn more about our customized nutrition and supplement plans.

7. Break a sweat.
Getting regular exercise is essential to staying fit – body, mind, and immunity. Every time you exercise, you boost your body’s level of immune cells (specifically the Killer T cells that target harmful pathogens). Aerobic exercise (like running or dancing) has also been linked with lower levels of inflammation, which supports a healthy immune system.

If it’s warm enough to exercise outside where you live, enjoy the fresh air. You’ll get better mood-boosting benefits from working out in the great outdoors. If your climate is too wintry, find a gym you enjoy or try one of the many workouts available online for exercising inside.

 


At Moringa Natural Health, we have treatment plans for menopause and hormone imbalance. We personalize each plan according to each person’s unique biological makeup. Want to learn more about our treatment plans? Schedule your free appointment with Dr. Fernandez today!


8. Try acupuncture.
Did you know that regular acupuncture visits can help you build up your immunity and stay well throughout winter? These benefits are closely related to acupuncture’s ability to reduce stress and inflammation. But, research also shows that acupuncture can help even if you do get sick. Treatments may support your immune system as you fight the symptoms of common winter respiratory issues (like colds and the flu), helping you experience less severe symptoms and kick a cold faster. It also has the ability to moderate immune function to help you recover and prevent future illnesses.

9. Take a breathing break.
A few moments of deep breathing is one of the easiest ways to promote good immune health at any time, from anywhere. Diaphragmatic breathing (breathing that engages your diaphragm and pulls air deep into your lungs) has been shown to improve the efficiency of your lungs and reduce stress and cortisol levels – key benefits that strengthen the immune system.

If you’re new to diaphragmatic breathing, try a simple belly breathing exercise like this one, or try the 4-7-8 breath that quickly calms the nervous system and puts your mind at ease.

 


At Moringa Natural Health, we have treatment plans for menopause and hormone imbalance. We personalize each plan according to each person’s unique biological makeup. Want to learn more about our treatment plans? Schedule your free appointment with Dr. Fernandez today!


10. Schedule a stress-busting hour into each day.
Winter can be a stressful time of year. From the rush of the holidays to the end-of-year frenzy to new-year pressures, stress tends to skyrocket. Unfortunately, too much stress wreaks havoc on the immune system. Increased stress leads to increased cortisol production, which raises inflammation and puts the immune system into overdrive – until it burns out.

Protect your immunity and your peace of mind with a stress-busting self-care hour each day. During this time, do anything that helps you feel calm and relaxed. Meditation, singing, laughing, and spending time with friends are all scientifically-proven ways to let off steam and reset your nervous system.

If you can’t fit an entire hour into your schedule, start with what you can do (even if it’s just a few minutes). You’ll still reap the benefits and may find new ways to build more stress-free time into your schedule.

Thrive in Winter with Help from Moringa Natural Health Center 

What if this winter was the start of your healthiest year yet? At Moringa Natural Health Center, we’re here to help understand your body better, so you can live a healthier life in any season. 

From supporting your immune system to healing your gut to balancing your hormones, our individualized treatment plans are designed to help you start feeling better as soon as possible – and maintain your good health for years to come.  

Call us at 623-266-0059 or click here to request an appointment and get started today. 


Much love, 

Dr. Lena Fernandez

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  1. Thank you so much for this valuable information. God bless you ♥ Merry Christmas everyone 🎄

  2. My mom call garlic the poor man’s medicine. She was always using garlic while cooking.