10 Ways to Boost Your Immunity Naturally This Winter

Colds, flu, holiday stress... winter months present serious challenges to your immune system. Though avoiding crowds and sick people may offer some protection from illness, it’s not always possible, practical, or even healthy to isolate yourself from others. Here are some ways to help boost your immunity naturally so you can enjoy optimum health this winter.

Though they don’t kill germs, good old-fashioned soap and water do remove them from your hands. In a pinch, simply running water by itself does a fairly good job of rinsing away germs, but regular soap increases the effectiveness. There’s no need to use antibacterial soap; in fact, according to the U.S. Food and Drug Administration, some data suggest that antibacterial ingredients could do more harm than good over the long-term. Bar soaps, liquid soaps and foaming soaps all do the trick and are available for all skin types. 

Your body loses moisture all day, all year round, through respiration, perspiration, and urination, no matter the temperature outside. During winter, you still need about 100 ounces of fluids a day, but because you’re not sweating as much, it’s less obvious you aren’t drinking enough. Adequate hydration is critical to maintaining mucus membranes, which trap bacteria and viruses in the nose, mouth and throat, and help release them through coughing and sneezing. During cold and flu season, claim your eco-friendly drinking vessel at home and label it as yours, and be sure to bring your own mug to the office.

Forego sugary beverages and sip on immunity-boosting teas instead. Look for time-proven ingredients like echinacea, ginger, elderberry, rosehips, and tulsi. You may also enjoy the comforting warmth and breadth of flavor offered by turmeric tea blends. If blends aren’t quite your cup of tea, nothing compares to matcha green tea. Matcha is rich in antioxidants, specifically free-radical-fighting catechins, reputed to be over 100 times greater in concentration than in other green teas. White tea is a gentle, soothing option with a high antioxidant content, yet has less caffeine.

Research has shown that our gut microbiome and immune system interact in complex ways, and they work in both directions; the health of your immune system can influence your gut health, and your gut microbiome can directly affect your immune system. To maintain optimum conditions in your gut, or to restore a healthy balance to a microbiome that’s out of whack, introduce adequate fiber, probiotics and prebiotics into your daily diet. Eating fermented foods like yogurt, sauerkraut, and pickles is also a great way to tend your gut, and you can make these safely and easily in your own home. To learn more about your gut microbiome, read our blog, A Beginner’s Guide to Prebiotics & Probiotics.

Eating a well-balanced diet of nutritious foods is essential for maintaining optimal health, and it’s one of your strongest defenses against illness. This is especially important when feeling stressed or anxious. Nuts and berries like Brazil nuts, almonds, elderberries and goji berries are nutritional powerhouses. Salmon, tuna, mackerel and other fish that have high levels of Omega 3 fatty acids are known to have a positive effect on white blood cells, which fight infection. Leafy greens, brightly colored vegetables, and citrus fruits add immune-boosting vitamins and minerals to your diet. 

Cultures around the globe have used herbs for medicinal and culinary purposes for thousands of years, and our knowledge of the immune-boosting abilities of herbs and spices continues to grow today. Take a holistic approach to your health, and try to integrate more of these herbs and spices into your diet: coriander, cumin, garlic, ginger, onion, oregano, paprika, sage, rosemary and thyme. Adding adaptogenic herbs may help enhance your ability to combat stress and fatigue; these include ashwagandha, chamomile, cordyceps, licorice root, mushrooms, tulsi, and turmeric. (To learn more about adaptogens, read our blog.)

In addition to a healthy diet, supplements may help boost your resistance to illness, especially during times of stress and peak cold and flu seasons. Today, natural immunity supplements are available in a variety of forms, from traditional capsules and chewable tablets to liquids, gummies, nasal sprays, and even organic superfood powders to blend into your smoothies.

Research has shown that regular practice of moderate exercise helps maintain a healthy immune system. Do you have to hit the gym? That’s a personal choice, but even just a daily 30-minute brisk walk can help ward off infections. And while protein intake is usually promoted for muscle building, injury recovery and sports performance, one of protein’s key roles is the support of immune function. Inadequate protein can increase susceptibility to infectious disease. Protein helps fuel your energy and carry oxygen throughout your body in your blood; it also helps make antibodies to fight infections, keep cells healthy, and create new ones. 

The best protein sources include lean meats, poultry and eggs, seafood, beans, peas, lentils, and nuts, seeds and soy-based products. Americans may be getting enough protein, but it’s carrying with it too much fat and not enough fiber. Our plant protein powders are a great source of healthy low-fat protein with fiber. Read our blog to learn more about protein, the benefit of plant protein powders and if they might be right for you.

Stress can weaken the immune system, and so do some of the “comforting” things we often reach for when we’re under stress: alcohol, smoking, and junk food. Though it’s impossible to eliminate all stress in life, we can do our best to avoid obvious stressful situations, and then strive to better manage the unavoidable stress with healthy responses, including eating healthy foods, physical activity, and getting enough sleep. 

Help might be just a cup of tea away. Look for stress-relief teas that contain adaptogens like ashwagandha, tulsi (Holy basil), reishi and turmeric, which support the body’s ability to adapt to stress. They’re often paired with one or more calming ingredients, like chamomile, kava, lavender, lemon balm, mint, passion flower, St. John’s wort, skullcap and lemon verbena. Other helpful options come in the form of gummies and capsules containing L-Theanine, B-complex vitamins, Vitamin D, adaptogens, and other relaxation-supporting ingredients.

Is getting eight hours of sleep a night really necessary? Research has shown that people who chronically get less than seven hours of sleep a night are three times as likely to develop the common cold compared to those who routinely get eight hours or more of sleep. For many folks, that’s a lot easier said than done. 

Tips for getting a good night’s sleep begin during the day: eat a well-balanced, healthy diet; avoid caffeine after mid-day; get adequate exercise; and, avoid alcohol for several hours before bedtime. And when you need a bit of help getting enough shut-eye, safe and effective natural sleep and relaxation aids are available in a form that best suits your needs. 

Melatonin is perhaps one of the most well-known ingredients in many of today’s sleep formulations, and it is often blended with magnesium and/or L-Theanine. Traditional herbals that have been relied upon for centuries are just as effective in contemporary times. Various combinations of these ingredients can help you get the rest you need: chamomile, hops, lemon balm, passionflower, skullcap, tulsi, and valerian root.

As always, before you make any major changes to your diet, beging taking supplements, or start a new exercise program, consult your heath care provider. Based on your unique medical history, they can best advise you, and provide information on more ways to help boost your immunity.