Top 5 Tips For Boosting Your Immune System for Winter

Our immune system is really important and it’s crucial to boost it whenever you can. Of course, this especially applies for winter when flues and colds are waiting around the corner. You will be more resistant and have fewer symptoms with your immune system high.

This year, since Covid is still occurring, it’s better to make it your usual routine. Even a small effort to boost your immune system will have great benefits. If you would like to start but are unsure how to do it, follow this useful guide.

Why is it important to boost your immune system?

When we have a good immune system, we will less likely get less sick. Our immune system is a large network of organs, white blood cells, chemicals, and proteins. Those proteins are actually the antibodies that kill germs.

The system protects our body from harmful substances, foreign invaders, and much more. They are there to stop anything that could get you ill or sick. So you understand how necessary it is to keep it in good shape. Here are 5 top tips for boosting your immune system:

Change your diet to eat more nutrient-rich foods

Changing your diet and making it healthier by eating more nutrient-rich foods can really make a change. Food with high levels of antioxidants, proteins, and vitamins will do the trick. To stay healthy include a lot of fruits and veggies and whole grain products into your diet.

Best choices to use in a diet that will boost your immune system:

  • Lemons, oranges, red berries, or any other citrus fruit
  • Garlic
  • Broccoli
  • Spices like turmeric or ginger

If you are not getting enough of your food, you can also use vitamins to help you with the boost. They will add a needed dose to your organism to help you with staying healthy.


A great way to get in shape and stay healthy. Exercising helps with preventing colds and keeps your immune system sustainable. It causes natural processes in us, that have a high impact on our natural balance.

When you exercise, your white blood cells and antibodies circulate rapidly. You will look your best and feel your best. Combine this with a healthy diet and you will always be in good shape, and won’t have to worry about your immune system

Just make sure that you don’t go over the top. Keep the exercises moderate and make them at your usual pace. Tha way you will prevent fatigue or any other issue.

Don’t forget to hydrate

Winter is a time when most people can get easily dehydrated. If you do get dehydrated, you will be less resistant to diseases Taking enough fluids will help, and the best option is to drink water or herb tea

Water creates lymph that is important for the functioning of the immune system. Also, any herb tea should also help. If you are not a fan of water, drinking tea will also help.

Peppermint, chamomile, ginger tea, all contain high levels of antioxidants that are great immune boosters. Use squeezed lemons, or put in honey for an even better boost dose.

Lower stress and get enough sleep

Your best friends while trying to boost your immune system will be low-stress levels and 8 hours of sleep. Poor sleep increases the risks of getting a cold and makes your immune system vulnerable

Stress works similarly. If your stress levels are high, you will likely get sick and prone to parasites and diseases You can relieve yourself from the stress by:

  • Exercising
  • Doing yoga
  • Get a tree swing to have fun or a dog to play with
  • Spending time with friends and family

Exercising and yoga are great choices because they also boost the immune system. There are great yoga poses for immunity! If you have been practicing yoga for six months or so and want to take it even further, consider escaping to Bali for three weeks of yoga teacher training. Not only will it give you a boost, but it will also allow you to help others.

Make hygiene your priority

Your personal hygiene is key to having a strong immune system. It’s important to wash hands daily, clean and air put your house. Your hygiene routine will prevent germs and viruses from accessing your body.

As mentioned, washing your hands should be your daily routine. By washing your hands, you will remove any bacteria or germ you touched while being outside. Hot water and scrubbing for about 30 seconds should kill anything possibly harmful.


You actually don’t have to do anything special to boost your immune system. What you should be doing is practicing a healthy lifestyle every day. That way both your body and mind will be in a perfect arrangement.

Your body will appreciate everything you’re doing for it. You will also be happier knowing that you are doing something that will have a big impact on you. You will be healthy, less stressed and most importantly, your immune system will be high.

Juliana Chen

Juliana Chen, with a Doctor of Medicine degree from Johns Hopkins University, has dedicated 16 years to advancing health education and wellness strategies. She joined our team as a freelancer in 2021, bringing her extensive knowledge in preventive medicine and healthy living. In her writing, she has also shared her expertise in nutrition, mental health, and disease prevention. Juliana’s prior roles include practicing physician and public health researcher. She is a certified yoga instructor and advocates for holistic health approaches in her spare time.

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