Learn helpful tips and practices for boosting immunity and preventing diseases.
Is anyone else NOT quite looking forward to the winter season? I love the beauty of early autumn, but let's be honest: there are higher chances of getting sick in the fall and winter.
Why is that? Our immune system, a complex network of organs and cells, plays a vital role in keeping us healthy. It’s important to give it the support it needs, especially as the seasons change.
In this article, I'll share my top tips on how to boost your immunity in advance and stay healthy through food, hygiene, stress reduction, sleep improvement, and exercise. Check out whether you know all the ways to support your immunity as the weather cools down!
Why We Get Sick More In Fall And Winter?
Although getting sick in the fall, winter, or early spring is common, the cold weather isn't the only reason for sickness. Rather, there are multiple reasons behind this, including the following:
Lower Humidity and Colder Temperatures
As temperatures drop, the air becomes less humid, which creates an environment where respiratory viruses thrive and spread more easily. These viruses tend to be more stable and contagious in cold, dry air.
More Time Indoors
In summer, we're often outside, limiting contact with shared surfaces like door handles, remote controls, and cutlery. During the colder months, we spend more time indoors, often with windows closed. This leads to breathing in unfiltered, dry air, increasing our exposure to airborne bacteria and viruses. The closer proximity to others indoors also heightens the risk of illness.
Breathing in Dry Air
The air during autumn and winter is significantly drier, with less humidity compared to the summer. Heating systems exacerbate this, further drying out the air we breathe. As a result, our nasal passages may not stay as lubricated as they should be, weakening the natural mucus barrier that traps viruses. This lack of moisture can cause tiny cracks in the nasal lining, offering viruses and bacteria an easy entry point to cause infections.
Decreased Vitamin D Levels
With less sun exposure during the shorter, colder days, our vitamin D levels tend to drop. Vitamin D plays a key role in supporting our immune system, and its deficiency can leave us more vulnerable to illnesses.
Holiday Gatherings and Increased Travel
The colder months bring festive gatherings and travel, both of which expose us to new environments and unfamiliar pathogens. This increased contact with others naturally raises the risk of coming into contact with germs that can make us sick.
Poor Air Quality and Pollution
Cold weather can trap pollutants and worsen air quality, which in turn can stress our respiratory systems and make us more susceptible to illness.
Changes In Diet
Our diets often shift as the seasons change. In summer, we tend to eat fresh, nutrient-rich foods like fruits and vegetables. However, as winter sets in, we lean towards heartier, comforting, less perishable foods, which may be less nutrient-dense. This can result in a lower intake of essential vitamins like vitamin C, as well as other immune-boosting nutrients. Without these, our body’s ability to fight off infections may be weakened.
School Is Back In Session
The start of the school year coincides with the drop in temperatures, leading to more time spent indoors with limited ventilation—an ideal environment for viruses to spread. Children can easily bring home germs picked up at school, spreading them to other family members.
Stress
Lastly, and probably most sadly, fall signifies the end of long summer days and the beginning of shorter, colder nights, which for some people may increase anxiety, stress, and depression.
Our cortisol and adrenaline-releasing
stress response system is triggered
when we experience stress, anxiety, or pressure. Stress can eventually weaken our immune system, making it more difficult for our body to fight off infections like the flu or the common cold.
The Role of Nutrition in Boosting Immunity
A balanced and varied diet plays a crucial role in maintaining a strong immune system. Incorporating a wide variety of colorful fruits and vegetables—especially those in season—ensures you get an array of vitamins, minerals, and antioxidants that support immune function.
Pay special attention to produce in shades of purple, blue, red, and yellow, as these colors are often linked to higher concentrations of immune-boosting nutrients.
Vitamin C
Vitamin C is essential for the production and function of white blood cells, which are vital for fighting infections. Vitamin C will not prevent you from having a cold, but it will help to improve the performance of your immune system. As vitamin C is not produced by the body, it must be obtained through food such as citrus fruits, cranberries, bell peppers, tomatoes, and cruciferous vegetables like broccoli and cabbage.
Vitamin D
Vitamin D deficiency isn't uncommon. Vitamin D (cholecalciferol) is a nutrient that our bodies make when exposed to sunlight. Wintertime may cause a drop in the body's vitamin D levels.
Vitamin D is essential for the absorption of calcium in bones, supporting overall immune function, and helping to reduce the risk of respiratory infections. Its shortage has been linked to insomnia, joint pain, depression, and a weakened immune system, and it can contribute to Seasonal Affective Disorder.
Make sure to get as much as possible sunlight exposure, and eat foods that are a source of vitamin D, such as egg yolks, fatty fish, beef liver, cereals, avocados, and mushrooms. Consult your dosctor about supplementation options during the darker winter months to make up for a vitamin D deficiency.
Zinc
Often overlooked, zinc is essential for the proper functioning of the immune system. Excellent sources of zinc include shellfish, eggs, and meat. For plant-based options, incorporate nuts, seeds, and legumes into your diet to ensure you're meeting your zinc needs.
Beta-Carotene
Beta-carotene, found in orange, yellow, and leafy green vegetables, is converted into vitamin A in the body. This nutrient is crucial for maintaining a healthy immune system. Seasonal vegetables like squash, carrots, and sweet potatoes are excellent sources of beta-carotene, so enjoy them while they’re fresh and readily available!
Spices
Spices like garlic, ginger, and turmeric not only enhance the flavor of your meals but also offer powerful anti-inflammatory, antiviral, and antimicrobial properties. Adding these to your diet can further strengthen your immune response while making your dishes more vibrant and delicious.
Fermented Foods
Did you know that around 70% of your immune cells reside in the gut? A healthy and diverse gut microbiome is essential for optimal immune function. Incorporate fermented foods like Greek yogurt, kimchi, kefir, and sauerkraut to help support your gut health and boost your immune system’s defenses against infections.
Additional Tips to Strengthen Your Immune System
Get adequate sleep. Aim for 7-9 hours of sleep.
Stay hydrated, as this helps to keep the mucus membranes moist.
Use a humidifier in your house to restore the moisture levels in the air.
Exercise regularly.
Drink alcohol in moderation.
Don’t smoke.
Try to minimize stress through yoga or meditation.
Shift spring cleaning to fall and sanitize your home or apartment to get rid of dirt and germs.
Keep a few windows open to let air flow and get rid of any possibly harmful particles that might be in the air.
Spend some time outdoors to get some fresh air and vitamin D.
Stay up to date with all recommended vaccinations. Vaccines prepare your body to guard against diseases before they have a chance to spread throughout your body.
Stay away from people if you're sick or feeling under the weather to prevent the transmission of infection.
Last but not least wash hands, avoid touching face or food when in public places, etc.
FAQ
How Does Age Affect Your Immune System?
Our immune response strength declines as we age, contributing to an increase in infections and cancer. Although there are individuals who age healthily, numerous studies have found that older adults are more susceptible to infectious diseases than younger adults and, in particular, are more likely to pass away from them. Worldwide, pneumonia, the COVID-19 virus, influenza, and other respiratory diseases are the main causes of death for adults over 65.
Does Exercise Improve Immunity?
Regular exercise is an essential part of healthy living. It helps regulate body weight, reduces blood pressure, strengthens the heart, and guards against several diseases. But does it support and maintain the health of your immune system naturally? Yes, exercise, combined with a balanced diet, can support overall health and a healthy immune system.
How Can You Quickly Boost Your Immune System?
It is impossible to quickly improve one's immune system; however, the sooner one implements a few adjustments to their lifestyle, the more likely it is to enhance one's overall health and, thus, their immune system.
Do Immune Boosting Supplements And Herbs Actually Work?
There is not much evidence that certain supplements enhance immunity to the extent that they make you more resistant to illness and infection, even if some of them have been shown to change certain aspects of immune function. Demonstrating whether a herb or any drug can boost immunity is still a tremendously complicated topic. For example, scientists are unsure if a herb that appears to increase blood levels of antibodies is truly improving immunity in general.
Conclusion
Prioritizing your health pays off, many of my clients learned the hard way that prevention is better than cure.
So, take it easy this autumn and winter, nourish your body and mind, and enjoy the season to the fullest.
Wishing you a wonderful and healthy autumn, full of energy to accomplish anything that comes your way!
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