Posted by Dr Michelle Wright
Welcome to this week’s Health Matters. I’m Dr. Michelle Wright, and today we’re diving into winter immunity – why it’s harder to stay healthy during the colder months, and how we can support our immune systems.
Why is it harder to stay healthy during winter?
Winter creates a perfect storm for illness. Cold, dry air dries out our respiratory system’s protective mucous membranes, making it easier for viruses to take hold.
Shorter days mean we also get less sunlight, leading to lower Vitamin D levels – a vitamin critical for immune health.
And being indoors more often, in less well-ventilated rooms and in closer contact with others, increases the spread of germs.
On top of this, our habits change – we tend to move less, eat more comfort foods, and experience higher stress, all of which can weaken our immunity.
But the good news is that small, consistent lifestyle changes can make a big difference when it comes to boosting your immune health.
What are some lifestyle changes that can boost your immune health?
Some of the essentials include:
- Considering your nutrition: Eating a diet rich in fruits, vegetables, lean proteins, and whole grains while avoiding processed foods that can suppress immunity.
- Prioritising sleep: We should all be aiming for 7-9 hours of quality rest each night. A good sleep routine can boost your body’s infection-fighting ability.
- Chronic stress lowers immune function, so think about stress management by incorporating mindfulness, deep breathing, or even simply taking short breaks during your busy day to calm your mind.
- We know that moderate intensity physical activity strengthens immunity, so try upping your exercise by walking, yoga, or strength training – wrap up warm and get outside, even during the colder months.
- And hydration is also important: Making sure you drink plenty of water, herbal teas, or soups to keep your body and mucous membranes healthy.
- And don’t forget the important infection control measure of handwashing, particularly before eating and after being in public spaces, and of course, vaccinations can protect from illnesses like flu and COVID-19, particularly for those in vulnerable groups.
Does taking supplements during the winter months boost your immune system?
Here’s my take on this: certain supplements can be helpful, but they’re not a magic bullet.
Some studies have shown that Vitamin C may reduce the severity of colds if you take it regularly, but it won’t prevent one outright.
Vitamin D is critical in winter because, as I mentioned, many of us are not getting as much from sunlight. And we know vitamin D supports immune health – it’s certainly one supplement that I take during the winter months.
There is some evidence that taking zinc at the first sign of a cold can reduce the duration of symptoms, but don’t overdo it because excess zinc can lead to nausea, vomiting and fatigue.
And then elderberries and echinacea have mixed research – some people swear by them, but I’d say more studies are needed to confirm their effectiveness.
My bottom line is that supplements should fill gaps, not replace real food or good habits. If you are thinking about adding them, talk to a doctor to make sure they’re right for you.
What is the most effective tip for staying healthy this winter?
If I have one takeaway from today, it’s focus on balance. Eat well, move regularly, sleep enough, and do what you can to manage stress. Small steps can have a big impact on your resilience this winter.
