Winter often means less sunlight, fresh air, and more bouts of cold, dryness, and inflammation. As we shake off hibernation and head into spring, it’s worth revisiting your routine to find simple ways to support your immune system – using ingredients you likely already have at home!
Here are some everyday remedies to support your body’s natural defenses:
Support your gut.
A healthy gut supports immunity. With 70-80% of immune cells residing there, it’s no surprise the medical community is paying closer attention to how nutrition shapes gut microbiota. Start at the source by incorporating probiotic-rich foods like sauerkraut, kimchi, brined pickles, miso, tempeh, kombucha, and kefir. Aim for one serving daily to consistently support your gut and, in turn, your immune system.
Tap into the benefits of aromatics.
Open your pantry or spice cabinet and you will likely find hidden immune system-supporting benefits. Garlic, turmeric, and citrus have anti-inflammatory characteristics, while cinnamon is rich in anti-inflammatory, antioxidant and anticancer molecules. Brazil nuts contain immune-supporting minerals, and finally, one of the most nutritious superfoods you may have in your kitchen: mushrooms.
“Mushrooms have been shown to be antiviral, anti-inflammatory, and healing to those with compromised immunity” – Jolene Hart, Eat Pretty Every Day
Not a fan of mushrooms? Try adding mushroom powder to smoothies or hot beverages – you may be surprised by the range of benefits these fungi offer beyond immune support!
Boost your immunity through self-care.
“Sleep is free anti-aging, and it’s also a free immune boost. One recent study found that participants who slept less than six hours were more than four times more likely to catch a cold virus than those who slept seven hours or more” – Jolene Hart, Eat Pretty Every Day
Winter is a natural invitation to rest – and to listen to your body when it needs extra sleep. Yet the CDC reports that 39% of adults aged 45-64 aren’t getting enough. A few sleep hygiene practices can help:
- Keep a consistent sleep and wake schedule.
- Wind down for an hour before bed.
- Make your room sleep-friendly — cool temperature, minimal lights, and limited electronics.
- Avoid alcohol and heavy snacking close to bedtime.
- Calm your mind with meditation, gentle yoga, or progressive muscle relaxation.
Finally, a warm bath is another simple way to support both sleep and immunity – it soothes the body and improves circulation. Try working one into your bedtime routine for some added benefits before you drift off.
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