With one in five Americans catching the flu each winter, staying healthy is often a top priority during the colder months. As temperatures drop, the risk of colds, flu, and other seasonal illnesses rises, making it essential to prioritize wellness. The wellness experts at Platinum Spas, Europe’s leader in innovative wellness, shares unique ways to boost your immune system to stay healthy and energized all season long.
The combination of colder weather and more time spent indoors can lead to a rise in winter illnesses. Factors like dry indoor air, limited sunlight (and reduced vitamin D), and heightened exposure to germs make it harder for the body to fend off colds and flu.
However, there are some things you can do to boost your immunity.
Stay Hydrated in Dry Winter Air
While it’s easy to remember hydration during the summer, winter air can dehydrate you just as quickly, especially with indoor heating. Proper hydration helps maintain your mucous membranes, which are your body’s first line of defense against germs.
Pro Tip: Pair hydration with electrolytes for better absorption and to replenish minerals lost.
Focus on Warm, Nutrient-Dense Meals
Incorporate immune-supporting antioxidant foods like garlic, ginger, turmeric, and citrus fruits into your winter diet. Warm soups and stews made with these ingredients provide both comfort and health benefits.
You can also try adding probiotics at least twice a week, such as yogurt, bone broth, or fermented foods like sauerkraut to support gut health, which studies show is key to a strong immune system.
Prioritize Vitamin D with Light Therapy & Diet
Winter’s shorter days mean less exposure to sunlight, leading to vitamin D deficiencies that weaken the immune system and may contribute to SAD (Seasonal Affective Disorder). Combat this by using red light therapy devices or incorporating vitamin D-rich foods like salmon, egg yolks, and fortified cereals into your daily diet.
Move Your Body Gently
Regular gentle exercise enhances circulation and boosts immune function. Improved circulation also aids in the removal of waste products and toxins, reducing inflammation and fostering better immune function. Gentle movement is especially beneficial for reducing stress, a known suppressor of immunity, as it promotes the release of endorphins, the body’s natural mood boosters. If braving the cold outdoors isn’t appealing, try stretching, yoga, or low-impact exercises indoors.
Use Hot Tubs to Boost Circulation and Relaxation
Soaking in a hot tub isn’t just a luxury, it’s a science-backed way to promote health. Warm water immersion improves blood circulation, delivering essential nutrients and oxygen to the body’s tissues, which supports immune function. Hot tubs also reduce stress, which is known to weaken the immune system.
Pro Tip: Enjoy a soak in the evening to help your body unwind and prepare for restful and restorative sleep, another immune-boosting essential.
Practice Breathwork for Stress Reduction
Intentional breathing exercises, like the Wim Hof Method, help reduce stress and boost oxygen levels, which can improve overall immunity. Just 10 minutes of focused breathwork can regulate cortisol levels and prepare your body to better handle seasonal challenges, reducing burnout.