As winter sets in, maintaining a healthy immune system becomes paramount, as the season often brings the risks of colds, flu, and other infections. Fortunately, simple lifestyle changes, nutrient-rich foods, and natural remedies can effectively boost your immunity. This article explores healthy habits for immune system support, helping you to stay ahead of seasonal illnesses.
Staying healthy and resilient this winter won’t be challenging with the right approach! Let’s get started!
Understanding the Immunity Decrease in Winter
During winter, it is common to experience low immunity due to various factors. Cold weather may impair blood circulation by constricting blood vessels. This vascular constriction reduces blood flow to the extremities, leading to discomfort and joint stiffness.
In addition, immunity may decrease in winter due to reduced sunlight exposure, causing vitamin D deficiency, which weakens the immune system and makes our body more susceptible to infectious diseases.
Key Vitamins and Nutrients for Immune Support
1. Vitamin C
During the cold season, our bodies are more susceptible to illness. Therefore, foods rich in vitamin C, such as oranges, help boost immunity.
Vitamin C plays a crucial role in strengthening the immune system. How? It helps the body fight germs and prevent excessive damage by promoting immune cell production and enhancing the function of white blood cells. White blood cells, such as neutrophils, capture and destroy germs through phagocytosis, enhancing the body’s ability to fight infections. As an antioxidant, vitamin C helps strengthen the skin’s defense system, supporting skin and mucous membrane health.
Sources: Citrus fruits, bell peppers, strawberries.
2. Vitamin D
During winter, reduced sunlight exposure may lead to vitamin D deficiency – a nutrient crucial for supporting the immune system. Vitamin D regulates immune cells, such as T-cells and macrophages, while also reducing inflammation. This essential vitamin is crucial for calcium absorption, enhancing bone density, and joint health. Additionally, it regulates the immune system's balance, preventing active immune responses that can lead to autoimmune problems.
Sources: Sunlight exposure, fortified foods, and supplements, such as Activit.
3. Zinc
Like vitamins C and D, zinc also supports the immune system by developing and aiding T-cells and natural killer (NK) cells, which are key components of the immune system. As an antioxidant, it promotes wound healing and tissue repair while supporting skin integrity and mucosal barriers, which act as the body’s first line of defense. Further, zinc activates nearly 300 enzymes essential for several biological processes.
Sources: Shellfish, beans, seeds, whole grains, and nuts.
Supplements For Immune Health in Winter
Sometimes, maintaining a healthy diet alone is not enough to fill nutritional gaps. In such cases, you can consider supplements containing vitamins C, D, and zinc to enhance your immunity in winter. One such supplement is Activit, formulated with bioavailable forms of essential nutrients, including liposomal vitamin C, cholecalciferol (vitamin D), and zinc bisglycinate, ensuring better absorption and results.
Top Tips and Foods to Boost Immunity in Winter
The natural ways to boost immunity during winter are:
These are the best foods to boost your immune system in cold weather, helping you stay resilient against infections and diseases in winter.
Lifestyle Practices to Support Immune Health
1. Regular Exercise:
Regular exercise is the best way to boost your immunity.
Exercise regulates blood circulation, helping immune cells travel throughout the body to combat infections. Moderate physical activity stimulates immune system cells, such as T-cells and NK cells, strengthening the body’s defense against pathogens. Additionally, exercise reduces stress hormones, which in turn regulate blood pressure.
2. Quality Sleep:
There is a strong connection between quality sleep and healthy immunity. How?
During deep sleep, the body releases cytokines – proteins essential for fighting infections and reducing inflammation. Quality sleep also supports the production of white blood cells, which are crucial for identifying and attacking infectious agents. In contrast, poor sleep weakens the defense system and causes tiredness, making one more susceptible to illness.
3. Stress Management:
Stress and anxiety are other factors that negatively impact the immune system. Deep breathing, yoga, and meditation can help relieve stress and anxiety while boosting the immune system.
Tips For Preventing Cold and Flu
Here are the winter wellness tips to prevent colds and flu:
1. Wash hands regularly with soap.
2. Rinse your nasal passages with saline to avoid germs and pathogens.
3. Wear warm layers to protect yourself against cold.
4. Use a humidifier for indoor humidity to prevent dry air and respiratory irritation.
5. Avoid crowded places to minimize exposure to viruses.
6. Keep your mouth and nose covered if you cough and sneeze.
7. Clean surfaces with disinfectant regularly.
8. Strengthen gut health with probiotic-rich foods such as yogurt, fermented vegetables, cheese, and buttermilk.
Follow these healthy habits for immune system support to stay active and healthy during winter and other seasons.
In summary, incorporating healthy habits, following immune-boosting remedies, and eating a nutrient-rich diet can significantly strengthen immunity during winter. If a busy lifestyle makes it challenging to maintain a healthy diet, consider a premium-quality supplement like Activit to support your health.
References:
1. Mitra, S., Paul, S., Roy, S., Sutradhar, H., Bin Emran, T., Nainu, F., Khandaker, M. U., Almalki, M., Wilairatana, P., & Mubarak, M. S. (2022). Exploring the Immune-Boosting Functions of Vitamins and Minerals as Nutritional Food Bioactive Compounds: A Comprehensive Review. Molecules (Basel, Switzerland), 27(2), 555. https://doi.org/10.3390/molecules27020555
2. Singh, D. N., Bohra, J. S., Dubey, T. P., Shivahre, P. R., Singh, R. K., Singh, T., & Jaiswal, D. K. (2023). Common foods for boosting human immunity: A review. Food science & nutrition, 11(11), 6761–6774. https://doi.org/10.1002/fsn3.3628
3. Healthline Media. (n.d.). What to eat and drink to boost your immune system. Healthline. https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system#green-tea
4. Lindberg, S. (2022, March 9). Does exercise boost the immune system?. Healthline. https://www.healthline.com/nutrition/does-exercise-boost-immune-system
