Our immune systems often go through the wringer in winter due to the changing weather and exposure to different viruses.

However, with some simple adjustments to your routine, you can help fortify your body’s defenses and stay healthy throughout the chilly season.

Eat a balanced diet

A well-rounded diet plays a crucial role in supporting a robust immune system. Ensure that your meals are rich in fruits, vegetables, whole grains, lean proteins, and fat-free or low-fat dairy products. In particular, try to incorporate immunity-boosting foods such as citrus fruits (loaded with vitamin C), leafy greens (packed with antioxidants), and yogurt (a great source of probiotics).

Stay active

Regular exercise is essential to your overall health, so aim for at least twenty minutes of moderate activity every day. When weather permits, consider going for a brisk walk around the neighborhood; the sun exposure will stimulate the production of vitamin D, which has anti-inflammatory and neuroprotective properties. On colder days, you can exercise indoors with a yoga session or online workout program. Either way, this physical activity will help promote the production of immunity-boosting cells your body needs.

Get enough sleep 

Throughout the season, prioritize quality sleep, aiming for seven or more hours each night to give your body adequate time to recover from the day. Restorative sleep also enhances the production of cytokines—proteins that are vital for fighting infections and inflammation— thus supporting a healthy immune system.

Minimize space

Chronic stress can weaken your body, making you more susceptible to infections. Incorporate relaxing practices into your daily routine, such as meditation, deep-breathing exercises, time in nature, or other activities you enjoy. When you prioritize your selfcare and are mindful of your mental and emotional well-being, you can better keep your stress levels in check and keep your body feeling great.

By following these simple yet impactful tips, you may help bolster your body’s defenses so you can enjoy a vibrant and illness-free winter season.