8 Tips to Support Your Immune System This Winter

Nov 19, 2025 11:31:03 AM · 5

Winter has a way of wearing us down. The cold air, the shorter days, and the constant shuffle between indoor heating and freezing temperatures can leave anyone feeling drained. Add in the usual round of colds and sniffles, and staying healthy starts to feel like a full-time job.

The body’s defenses can handle a lot, but they work best when they’re supported. What you eat, how you move, and the rest you give yourself all play a part in how strong your immune system stays through the season. A few thoughtful habits can make it easier to stay well and feel more energized, even when the weather outside doesn’t cooperate.

Exercise

Exercise naturally boosts our immune system. It increases circulation, stimulates immune cell production, and decreases inflammation. It also reduces stress, which is hard on the immune system. Experts recommend moderate physical activity since excessive exertion can impair immune response.

According to a 2018 report by the U.S. Department of Health and Human Services (HHS), most adults should get at least 150–300 minutes of moderate-intensity aerobic activity each week. The report also recommends doing at least 2 days per week of muscle-strengthening activities involving all major muscle groups in your legs, hips, back, abdomen, chest, shoulders, and arms.

Just what constitutes “moderate?” The American Heart Association provides the following examples:

brisk walking (at least 2.5 miles per hour)
water aerobics
dancing (ballroom or social)
gardening
tennis (doubles)
biking slower than 10 miles per hour

Especially as we age, it's essential to ensure that we remain active and fit, both for our physical well-being and our immune system.

Sleep

Most adults need between 7 and 9 hours of sleep per night. Getting less than this increases your chance of getting sick and lengthens recovery times. During sleep, our body releases proteins that help to fight off infection and inflammation within our system. As we age, however, sleep can become more challenging because our circadian rhythm is disrupted in part due to lowered melatonin production. Other factors may include physical or mental health issues, medications, or lifestyle changes.

Adults can increase the quality and quantity of their sleep with a few simple steps:

Get plenty of exercise – Moderate exercise also promotes better sleep.
Cut out bedroom distractions – Using a smartphone or watching TV before bed can negatively impact your sleep.
Avoid substance use - Alcohol, tobacco, and caffeine intake, especially later in the evening, can affect sleep. Also, ask your doctor if over-the-counter or prescription medications are sleep-friendly.
Be mindful of when and what you eat - An upset stomach can keep you awake.
Bedtime routine – A regular schedule of going to bed and waking up in the morning promotes healthy sleep habits.
Be careful about napping - Experts suggest that shorter duration naps during the day can be beneficial, but long naps can disrupt sleep patterns at night.

Quit Smoking

As difficult as it is, quitting smoking can be one of the best things for your immune system. Statistically speaking, smokers are more likely to get sick and stay sick longer than non-smokers. Nicotine suppresses our immune system, increases inflammation, and damages our lung tissue, making us more vulnerable to illnesses.

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Moderate Alcohol

Drinking alcohol depresses the immune system, causing it to take longer to detect and manage infections. Regular heavy drinking (15 drinks per week for men, 8 for women) can lead to long-term effects that can include more severe illnesses and longer recovery times. U.S. Dietary Guidelines recommend a maximum of 2 drinks per day for men, 1 for women. However, if you max out this guideline, you’re very close to the “heavy” drinker definition. So, any reduction in alcohol intake will benefit your immune system.

Nutrition

fruit nutrition Ensuring you get enough of the proper nutrients can make a significant difference in staying healthy.

Beta carotene - sweet potatoes, spinach, carrots, mangoes, broccoli, and tomatoes.
Probiotics - yogurt, kefir, and kimchi.
Protein - milk, yogurt, eggs, beef, chicken, seafood, nuts, seeds, beans, and lentils.
Vitamin C - citrus fruits, berries, melons, tomatoes, bell peppers, and broccoli.
Vitamin D - fatty fish and eggs. Milk and 100% juices fortified with vitamin D
Zinc - beef, seafood, wheat germ, beans, nuts, and tofu.

You can also get these nutrients from supplements, but most experts agree that getting them from food is better.

Hydration

Drinking enough water is critical for keeping the immune system running smoothly. When the bloodstream is sufficiently hydrated, oxygen and nutrients can be properly delivered to the cells and waste products removed. Additionally, the lymph nodes require adequate water to send infection-fighting white blood cells throughout the body.

Try setting a goal of drinking 11 cups of water per day for women and 15 cups per day for men. Eating fruits and vegetables can also help you reach your hydration goals.

Keep Up to Date with Vaccines

The best way to help your immune system battle the flu, COVID, and other illnesses is to get vaccinated. Despite all the recent conflicting information about vaccines, the vast majority of peer-reviewed medical studies show that vaccination reduces the occurrence and severity of these diseases. Older adults and people with underlying medical conditions like diabetes are most at risk, so getting vaccinated should be a top priority to stay healthy.

Disinfection

cleaning supplies You can support your immune system by keeping your surroundings clean. Yet, while your home may be free of dust and dirt, keeping illness at bay requires disinfection because bacteria and viruses can persist on surfaces. For instance, experts say the COVID-19 virus can survive for up to seven days on stainless steel.

Most of the time, soap and water will be effective. However, if you buy a disinfectant product at the store, read the label directions to make sure you know how to use it safely. Common surfaces to disinfect are doorknobs, handles, tables, countertops, and light switches. In the car, disinfect the steering wheel, door handles, knobs, push buttons, and switches. Finally, to avoid reinfecting those surfaces, wash your hands frequently with soap and water.

Winter tends to test your limits, but it’s also a chance to take better care of yourself. Paying attention to movement, nutrition, rest, and balance helps your immune system stay ready for whatever the season brings. When you treat your body well, you feel it—in your energy, your mood, and your ability to enjoy the months ahead without constant worry about getting sick.

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