How to Support Your Immune System for Winter

By Lizzie Streit, MS, RDN, LD 

Cooler temperatures, apples and pumpkins everywhere, and seeing your breath in the air can only mean one thing. Fall is here…and winter is coming! 

If looking ahead to winter already has you feeling nervous about the colds and bugs that come with it, don’t fret just yet. There is a lot that you can do to keep your immune system in tip-top shape to help prevent and fight off sickness. 

Here are our best tips for supporting your immune system before winter. 

How to Stay Healthy in the Winter 

There are countless supplements, diet plans, powders, and “superfoods” that claim they can “boost” your immune system. In reality, you can’t actually supercharge your immunity and completely avoid sickness forever.  

However, you can support your immune system so that it’s functioning well when you need it. Trust us, you don’t need a special pill to keep it healthy, either. Eating nutritious foods, getting regular exercise, sleeping well, and reducing stress are all immune-supporting activities. 

Follow these suggestions to keep that immune system humming: 

  • Eat a balanced plate with lots of variety. It’s important to get adequate amounts of macronutrients (protein, fat, and carbohydrates) and micronutrients (vitamins and minerals) from your diet to maintain a healthy immune system. Eat a balanced plate at every meal, made up of 50% vegetables and fruits, 25% complex carbohydrates (like whole grains), and 25% lean protein with healthy fat added to the foods. Plus, incorporate a variety of foods from each group over the course of your day and week to ensure you are meeting your nutrient needs. (If you need help, get started with the best healthy meal service: Healthy For Life Meals!) 

  • Incorporate foods with immune-supporting nutrients. In addition to eating a balanced diet, aim to enjoy foods that have vitamin C, vitamin D, iron, and zinc. These nutrients promote a strong immune system. Foods with vitamin C include oranges, strawberries, Brussels sprouts, and kiwi, while vitamin D can be found in egg yolks and salmon. Iron-rich foods include beef, beans, and dark leafy greens, and you can get zinc from turkey, pumpkin seeds, and chicken. 

  • Keep up with physical activity. When in doubt, sweat it out! Getting regular physical activity is important for your immune system. However, avoid going overboard. If your exercise is too intense, it may wear down your body. 

  • Drink water, even when it’s cold out! Staying hydrated in the winter can be challenging since you may not feel as thirsty. Plus, who wants to down a glass of ice water on a freezing day during the Midwest winter? Even so, it’s important to keep up with your hydration when it gets cold out. As you have probably heard from a doctor (or parent) when you’ve been sick, drinking fluids may help the body fight off sickness. If you’re struggling with keeping up with your water intake when it’s cold, try drinking hot water with lemon. 

  • Work on sleep and stress. It’s easier said than done, but getting enough sleep at night (about 8 hours) and reducing stress can keep you healthy during cold and flu season. Check out our blog post on managing stress here and improving sleep here for more information. 

Note from Healthy For Life Meals: This cold and flu season, let us help you in the healthy eating department. Our delicious menus are full of immune-supporting foods. Get started today! 

Stef Keegan