The chill in the air this time of year gets us reacquainted with all sorts of things we’d abandoned during summer months: cozy sweaters, hot coffee, crock pots, and, of course, stubborn colds. As we spend more time indoors, travel to visit friends and family for holidays, and perhaps indulge in more sugar, alcohol, and processed foods than usual, coming down with something at some point just feels inevitable.
Not to mention, this time of year can bring psychological stress with it, particularly around the holidays, or due to Seasonal Affective Disorder (SAD), which affects many people in regions with fewer daylight hours, according to naturopath Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., director of Arizona Natural Medicine. “Not only can chronic stress weaken the immune system, making individuals more vulnerable to infections, but poor sleep, often linked to stress or disrupted schedules during the holidays, can also impair the body’s ability to fight off viruses.”
We may also be more prone to vitamin D deficiency when Daylight Saving Time hits, as fewer daylight hours mean less direct sunlight. “Vitamin D plays a crucial role in supporting the immune system, and a deficiency can make you more susceptible to infections, as it weakens the immune response needed to fight off pathogens,” Lane says.
While most of us can’t pack up and move to warmer climates temporarily, we can do plenty to support our immune systems and boost our chances of staying healthy throughout the winter. Here, experts share seven key habits that’ll allow you to enjoy the season without falling into an endless cycle of sniffles.
1. Stay hydrated
You might not feel quite as thirsty during the winter months as you do when it’s hot and humid, but it’s just as important to stay hydrated. While you may not need to worry about sweating yourself into dehydration, you do want to keep the mucus membranes in your body moist so foreign invaders (a.k.a. germs) can’t get through, explains Dana Cohen, M.D., an integrative medical doctor based in Manhattan.
Interestingly, these mucus membranes, which line all of the cavities and organs of the body exposed to particles from the outside world, are the body’s largest protective barrier. A part of our immune system, the tissues trap invaders and help clear them out via mucus, produce natural antibiotics, and more, per the Cleveland Clinic. The mucosa in your ears, nose, and throat work especially hard throughout the winter, and “your nasal passages, specifically, need to be moist and pliable so the cilia can do their job of keeping invaders out,” Cohen explains.
Your job? Ensure you’re properly hydrated by aiming to drink half your body weight in ounces of water (tea, bone broth, and other nourishing beverages can also contribute) per day, eating water-rich foods like fruits and vegetables, and enlisting the help of electrolyte-rich hydration supplements as needed.
2. Be extra mindful of stress
You probably already know that stress can take a real toll on your body—and one of its potential downstream impacts is making you more susceptible to catching a cold or the flu. When you’re stressed, your body’s cortisol levels shoot up, which weakens your immune system and leaves you more vulnerable to illness, according to Lane. Unfortunately, the wintertime can be a double-whammy of increased stress (think: holiday shopping and gatherings with the in-laws) and increased opportunities for illness (think: office parties and school concerts). So, do your immune system a favor and level up your usual stress-management tactics.
Read More: 6 Science-Backed Ways To Lower Cortisol
Anything that helps you relax will do, says Lane. Meditation and breathwork are popular options, with plenty of research to back up their efficacy, but walking your dog, doing a puzzle, or reading instead of scrolling through social media can all help you unwind, too. Additionally, there are plenty of stress-supporting supplements to consider, including magnesium glycinate and adaptogens like ashwagandha. Entering this season with awareness of the stress it can bring—and a toolbox of realistic ways you can manage that stress regularly—will do your immunity a solid.
3. Get outside, even if you have to bundle Up
It might be cold out there, but the sun still shines during the winter months and exposure to its rays is vital for supporting your immune system and staying healthy. Sunlight exposure is the body’s main avenue for vitamin D production, which plays a crucial role in immune function, says Cohen. Though the sun is notably weaker in many places in the winter, it is still possible to produce vitamin D from exposure, research suggests.
For maximum vitamin D benefits, experts recommend soaking up midday sun whenever possible (that’s when the sun is strongest and the temperature is most likely to allow you to shed some layers and expose more skin). Another non-D-related perk here: Sunlight exposure helps regulate the body’s circadian rhythm—and that rhythm regulates the body’s immune cells.
Also worth noting: Breathing fresh, cold air can help clear your sinuses and improve lung function, plus spending time outdoors in nature has been shown to reduce stress and anxiety (and you already know how important that is for maintaining a resilient immune system).
4. Set an earlier bedtime—and stick to it
If you want your immune system to function at its highest capacity, you’d better get enough rest. And while it may not feel too difficult to slip under the covers earlier as sunset creeps earlier and earlier, the colder months are an ideal time to commit to getting plenty of sleep.
“Sleep is when your body repairs itself and strengthens its defenses,” explains Lane. Researchers have long established the link between adequate sleep and healthy immune function, with studies showing a strong relationship between sleep deprivation and increased susceptibility to illness. In fact, experts suggest regularly getting less than seven hours of sleep increases your chances of catching a cold three-fold.
Lane recommends prioritizing seven to nine hours of sleep each night and avoiding potential before-bed distractions like TV and scrolling through your phone, both of which emit blue light that can make it hard to nod off. If you’re not sure what to replace evening screen time with, steal one of these health experts’ nighttime rituals for better sleep and well-being.
5. As much as possible, eat nutrient-rich foods
Whether you’re constantly hopping from one holiday gathering to the next or just craving something super-rich and comforting amidst chilly temperatures, it’s easy for your eating routine to shift away from whole, nourishing foods in the wintertime. However, fueling your body with a nutrient-rich diet is one of the best ways to boost your immune system.
“Whole grains, lean proteins, and healthy fats provide sustained energy and support overall health,” says Cohen. Ultra-processed foods have been linked with immune dysregulation and contribute to a pro-inflammatory state in the body, while healthy eating habits have been linked to a healthier gut microbiome and immune response, and thus greater resilience against viral illnesses.
Not to mention, foods like citrus fruits, berries, and leafy green vegetables, specifically, are packed with vitamins and antioxidants that can help your body fight off infections. Incorporating plenty of brightly colored, antioxidant-rich foods in your meals whenever possible throughout this season can help you coast through ‘til springtime in good health.
6. Keep the right supplements handy
In addition to a balanced diet, supplements like vitamin C, vitamin D, zinc, and elderberry can all provide extra support for your immune system during the winter, according to Lane. “Vitamin C is well-known for its role in supporting immune function, as it enhances the production of white blood cells, which help fend off invaders,” she says. “Vitamin D supplements help fill gaps when you’re getting less sunlight and zinc plays a crucial role in immune response and can help reduce the duration of colds.” And, in case you’re not familiar with elderberry, the popular herbal remedy is rich in antioxidants and known for its immune-supporting benefits.
Of course, it’s ideal to meet your needs for nutrients like vitamin C, zinc, and vitamin D through food and lifestyle, but supplementing can help you fill daily gaps or offer extra support when you’re feeling under the weather. (Keep that elderberry handy to grab should you come down with something! It’s best used for acute support instead of everyday maintenance.)
7. don’t forget to wash your hands
We’ve all heard it a million times since childhood: Wash your hands! It should be a non-negotiable during the winter months, particularly after being in public spaces and touching shared surfaces, and before eating. After all, frequent hand washing with soap and water for at least 20 seconds can significantly reduce your risk of picking up viruses and bacteria.
“Since germs can easily spread via contact with contaminated surfaces or people, keeping your hands clean helps prevent infections from reaching your system,” says Lane. It’s a simple no-brainer that’s worth being diligent about, especially when you’re traveling and spending time in crowds.