Winter is the time when your mind tells you to get cozy under a blanket and relish your favorite hot beverage! But the sudden drop in temperature, along with reduced sunlight exposure and lack of physical activity, also contributes to a weakened immune system. And that’s one of the main reasons behind those frequent coughs, colds, and flus.
So, if you were looking for strategies on how to boost immunity in winter, this blog is for you! Here, we have shared some of the best tips and hacks that can help you ward off those seasonal illnesses and keep your health at bay all through the winter season.
Ways to Strengthen Your Immunity this Winter
If you thought boosting immunity would require you to follow strict dietary routines and workout regimes, you’re wrong! Your immune system is directly proportional to your life>
Quality sleep
Surprised to see your favorite winter-time activity on this list? Well, don’t be! Poor sleep quality, combined with a hectic life>
So, aim for 7- 9 hours of sleep every day. This allows your body to produce and deploy disease-resistant proteins and immune cells, thereby boosting your immunity significantly.
Stick to a healthy, nutritious diet.
A healthy and nutritious diet forms the foundation of a sound body and a strong immune system.
However, eating for immunity isn’t as complicated as you think. Just make sure to add a variety of whole foods like grains and fresh, seasonal vegetables for a balanced diet. Foods rich in Vitamin C, like oranges, gooseberries, etc., are some top immune-boosting foods that keep your defense system strong. Also, warming spices like ginger, cinnamon, turmeric, etc., enhance your digestion and increase metabolism.
Other than this, here are some essential food practices that can help you stay healthy all year long.
Hydration is the key.
Staying hydrated isn’t just a summer hack. It’s equally important to support a healthy immune system in winter as well. Drinking plenty of water throughout the day helps the lymphatic system to transport nutrients and flush out toxins.
However, if you struggle to reach the minimum fluid intake threshold with water, you can substitute it for herbal tea or soups. These won’t just hydrate your body, but also keep you warm and your taste buds happy!
Workout regularly.
We understand that it’s tough to maintain a steady workout schedule. But the fact is that regular workouts help improve physical and mental well-being. Not just that, but it also enhances blood circulation and is one of the top ways to boost your immune system.
However, don’t just get a gym subscription right away! Start small with brisk walking for 30 minutes a day, or aim for indoor workouts like yoga or resistance exercises to stay active even in the freezing weather.
Check on your overall stress level.
Stress and anxiety put a lot of physical and mental strain. Excessive stress means your body produces too much cortisol, which causes inflammation and depression. More importantly, it suppresses the immune system.
So, make sure to keep your stress levels in check with relaxation techniques like meditation. If that doesn’t suit you, go for a walk or talk about your issues with a friend. These are great ways to avoid stress, which eventually contributes to a strong immunity.
Hygiene is essential.
Good hygiene practice is a necessary factor that helps reduce your exposure to bacteria and viruses. So, wash your hands before eating, and use a mask while heading outdoors. These might sound very simple (and also silly), but they are effective in protecting your immune health.
Get vaccinated.
Vaccinations ensure that you stay protected even if you’re exposed to disease-causing bacteria or germs in the winter. So, consult with a doctor, and get those flu or influenza shots. These serve as some of the simple ways to boost your immune system and prepare your body to handle whatever comes its way.
Winterproof Your Health One Habit at a Time
You need a strong immune system to survive the winter season without falling sick! And honestly, it doesn’t have to be too complicated. Just make sure to implement these 7 hacks into your daily routine, and you’ll have a strong immunity in no time!
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F.A.Qs
How to improve immunity during winter?
Here are some ways that can help improve your immunity during the winter season-
Have a nutrient-rich and balanced diet.
Don’t let stress get the better of you.
Workout daily.
Get enough sleep.
Drink lots and lots of water.
Good hygiene practice is mandatory.
Get vaccines to stay protected.
Which foods boost immunity faster?
Vegetables like spinach and broccoli come packed with vitamins A, C, and E, along with antioxidants and fiber to support a strong immune system. Other than that, citrus fruits like oranges, grapefruits, lemons, bell peppers, etc, are rich sources of vitamin C, which helps WBC production, thereby supporting your immune system.
How can I tell that my immune system is strong?
Here are some signs that indicate you have a strong immunity-
You rarely fall sick.
You recover quickly from any illness.
You have a good metabolism.
Your energy levels are high.
