Days are growing shorter, reminding us that winter is around the corner — and with it, a greater risk of colds, flu, and other illnesses. But the good news is that being proactive can help fortify your immune system against seasonal ailments.

No single method can guarantee complete immunity, but adopting a healthy lifestyle and following smart, natural strategies can keep you resilient during the cold-weather months ahead.

1. Eat a Nutrient-Rich Diet

A nutritional diet is one of the most effective ways to enhance your immune system. The food you consume directly impacts how your immune system functions. Eating nutrient-rich foods provides your body with essential vitamins and minerals to help fend off infections.

• Colorful fruits and vegetables: These are packed with vitamins, antioxidants, and phytochemicals that support your immune system. Choose a rainbow of colors to ensure a good variety of nutrients, such as citrus fruits, berries, leafy greens, and bell peppers.

• Protein sources: Protein is critical to produce antibodies and immune cells. Include lean protein sources like poultry, fish, beans, and tofu.

• Healthy fats: Omega-3 fatty acids in flaxseeds and fatty fish like salmon help reduce inflammation and support immune function.

• Garlic and ginger: These spices have antimicrobial properties and can be a natural defense against infections.

• Probiotic-rich foods: Yogurt, kefir, sauerkraut, and kimchi contain probiotics, beneficial bacteria that can promote a healthy, balanced microbial environment in the digestive tract. These probiotics are closely linked to a robust immune system and are available as supplements.

• Mushrooms: Compounds in certain mushrooms, such as shiitake and maitake, enhance immune function. Incorporate them into your meals, or consider mushroom supplements.

2. Prioritize Sleep and Stress Management

The quality of your sleep and ability to manage stress can critically impact your immune system’s strength. When you sleep, your body repairs and rejuvenates, producing immune cells.

Chronic sleep deprivation or stress can weaken immunity, making you more susceptible to infections. Here’s where to focus:

• Sleep hygiene: Aim for 7-9 hours of quality sleep each night. Create a bedtime routine, avoid screens before bed, and keep your sleeping environment dark and cool.

• Stress reduction: Chronic stress can repress the immune system. Engage in stress-reduction techniques like meditation, deep breathing exercises, yoga, or mindfulness to keep stress levels in check. You can also try stress-reducing herbs such as Ashwagandha, Rhodiola, and Gotu Kola.

• Regular exercise: Physical activity can reduce stress and improve sleep quality. Aim for at least 150 minutes of moderate-intensity exercise per week.

• Social connections: Maintain social relationships, even virtual ones, as they can provide emotional support and reduce stress.

3. Stay Hydrated

You may be surprised to learn that proper hydration plays a significant role in supporting your immune system. Water helps transport nutrients to cells and flushes out toxins from your body.

Remembering to hydrate is especially important in colder months, when you may not feel as thirsty as you do in the summer.

• Drink spring water: Consume a minimum of eight 8-ounce glasses, roughly equal to 2 liters, of water per day. Herbal teas, coconut water, electrolyte solutions, and warm water with lemon are also good hydrating options.

4. Be Hygiene-Conscious

Resisting germs by practicing good, basic hand- and respiratory hygiene is also critical to help you stay strong and healthy in winter.

• Hand hygiene: As winter increases the risk of contagious illnesses, regular handwashing with soap and water for at least 20 seconds is still one of the most powerful ways to prevent infections.

• Respiratory hygiene: When coughing or sneezing, shield your nose and mouth with your elbow or tissue to help prevent the spread of germs. Incorporate some deep breathing exercises to expand your lungs to prevent pneumonia. You can use a diffuser or humidifier with essential oils for added benefits.

5. Incorporate Supplements (Wisely)

A balanced diet should provide most of the nutrients your immune system needs. But certain vitamins and supplements can help support your health by filling occasional gaps in your winter diet.

We’ve already mentioned probiotics and mushroom supplements, but here are a few other well-known supplements evaluated for their potentially immune-boosting properties. They may prove effective for you, particularly when paired with a balanced diet and healthy lifestyle:

• Vitamin D (the “sunshine vitamin”): Vitamin D plays a crucial role in immune function, helping the body produce antimicrobial peptides that defend against pathogens. Although sunlight is a natural source of vitamin D, many people are vitamin D-deficient. Consider a supplement if you have limited sun exposure, particularly during winter.

• Vitamin C: Essential for immune function, this potent antioxidant helps revive the production of white blood cells and antibodies, which are crucial for fighting off infections — for instance, reducing the duration and severity of colds. Citrus fruits, like oranges and strawberries, and supplements can provide an effective daily dose of vitamin C. Supplements are best taken at the onset of symptoms or as a preventive measure during the winter.

• Zinc: Zinc supports immune cells to develop and function and can help shorten the duration of colds. Lean meats, nuts, and legumes are good dietary sources of zinc, but supplements are an option for those with a zinc deficiency. Like vitamin C, zinc should be taken at the first signs of illness to be most effective.

• Echinacea: Echinacea is an herb frequently used to prevent and treat colds. Some studies suggest that it may reduce the severity and duration of upper respiratory infections. Echinacea is available in various forms, including capsules, teas, and extracts.

• Elderberry: Elderberry supplements or syrups have gained popularity for their potential to reduce the severity and duration of cold- and flu symptoms.

While these and other supplements may support your immune system, it’s important to emphasize that they aren’t meant to replace a diet rich in fruits, vegetables, whole grains, and lean proteins.

Also, before adding supplements to your routine (especially in higher doses or for extended periods), consult your doctor to be sure they’re safe and appropriate for your specific health circumstances.

Yes, You Can Help Your Immune System

A well-rounded, nutritional diet, adequate sleep, stress management, and good hygiene practices are your first defense against seasonal illnesses. As winter approaches, focus on taking these proactive steps to boost your immune system naturally.

And remember, to reap the full benefits of these steps toward good health, consistency is vital throughout the season.

By incorporating natural strategies into your lifestyle, you’ll face the winter months with greater resilience and well-being.