Strengthen your immunity for winter

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Strengthen your immunity this winter with optimal wellbeing: prepare your body for the colder months ahead!

As winter approaches, so does the increased risk of illnesses such as flu, coughs and colds. While we can’t completely avoid exposure to germs, we can take proactive steps to strengthen our immunity and prepare for the challenges that the colder months bring. Below, we explore some effective strategies to boost your immune system and keep you healthy during the winter!


  • Nutrient rich diet
    There’s no guarantee that you won’t succumb to coughs and colds but one of the best ways to strengthen your immune system and fight off pathogens is through a balanced diet that is rich in nutrients. Having a varied diet that includes fruits, vegetables, whole grains, lean proteins, and healthy fats will ensure you’re getting all the vital micronutrients that your immune system needs to work effectively. Foods that contain high levels of vitamin A (or beta-carotene), vitamin C, vitamin E, vitamin D, antioxidants and zinc will provide your body with the essential vitamins and minerals required to fight off illnesses. If you struggle to get enough vitamins and minerals from your diet, talk to your healthcare provider about supplements. Vitamin D, C and zinc supplements may be beneficial, especially during the winter months when sunlight exposure is limited.
  • Stay hydrated
    Being adequately hydrated is often overlooked as a means of maintaining good health. Water is vital for overall bodily functions, including the immune system. It helps in transporting nutrients to cells, removing waste products, and supporting the mucous membranes in your respiratory tract, which act as a barrier against pathogens. Aim to drink at least eight glasses of water a day and consider adding herbal teas or warm broths to your winter routine. More information on winter hydration here
  • Prioritise sleep
    Ensuring that your body has a chance to rest and recover from the day is vital for your immune system to function at full strength. During sleep, your body repairs and regenerates cells, and your immune system releases cytokines (proteins that help regulate inflammation and infection). Aim for 7-9 hours of restful sleep each night to ensure your immune system is operating at its best.
  • Manage stress
    Chronic stress can weaken your immune system over time. One of the first things to do is to try and identify the cause of your stress! It is a crucial part of feeling better and finding the right solution to deal with what is going on in your life. Find healthy ways to manage stress by taking some time for yourself – activities such as a walk outside in nature, taking up a new hobby, having a coffee with a friend or loved one, soaking in the bath with some gentle music – whatever it is that relaxes you, take some time out every day to do it..

“Winter is a season of recovery and preparation" -  Paul Theroux

  • Regular exercise
    Regular physical activity is linked to a stronger immune system. Exercise improves blood circulation, which allows immune cells to move freely throughout your body. Aim for at least 150 minutes of moderate-intensity exercise per week. Activities such as brisk walking, cycling and dancing are all enjoyable ways to ensure you keep physically active!
  • Hand hygiene
    Practicing good hand hygiene is one of the simplest yet most effective ways to prevent the spread of germs. Wash your hands frequently with soap and warm water for at least 20 seconds, especially after coughing, sneezing, or touching common surfaces. Shared spaces such as workstations should also be cleaned and sanitised regularly to prevent the spread of germs.
  • Flexible working
    Where possible, adopt flexible work options, such as working from home or flexible hours, as this helps to avoid crowded public transport where there is a higher risk of infection. If you are feeling a bit unwell, then it will prevent you from spreading your germs in the office too!
  • Keep warm
    Exposure to cold weather can weaken your body’s defenses. Dress warmly in layers to retain heat and protect your extremities. Don’t forget to cover your head and neck to prevent heat loss.
  • Enjoy the beauty of winter
    Giving your body the essential requirements to stay as fit and healthy as you can, is the most proactive way to ensure you give your immune system the support it needs to fend off common winter bugs! However, it’s always good to remember that our health needs vary from person to person, so do consult with your healthcare provider for more personal advice if required. Stay healthy, stay warm, and take the chance to go outside and enjoy the beauty of winter whilst feeling your absolute best!

Have you considered hosting wellbeing webinars or workshops in your workplace to educate employees on the best practices for staying healthy? You may be interested in our Winter Immunity Webinar and Workshop that provides essential top tips, advice and information on how to strengthen your immunity, reduce stress and prevent burnout! 

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