Winter isn’t all cozy sweaters and hot chocolate, it’s also the season where your immune system seems to go on strike and you pick up every cold, cough and sore throat possible, but you know what? It doesn’t have to be that way! If you can strengthen your immune system, then your chances of succumbing to a cold season illness are much lower.

Sound good? Here’s what you can do to strengthen your immune system right now:

1. Load Up on Rainbow Foods

If your idea of a balanced diet is a plate of fries in one hand and a slice of pizza in the other, I’m sorry to break it to you, but your immune system probably isn’t having a fiesta. What your body needs is variety. What it needs is a rainbow of colors. What it needs is food that is as close to nature as possible, Think big salads, fruit smoothies, and snacking on fruits instead of candies and you will be getting all of the vitamins and minerals your body needs to fight off illness and help your immune system to function optimally.

2. Consider Multivitamin Supplements

So, you’re trying to down kale smoothies, broccoli, and citrus fruits like a champion, but hey, nobody’s perfect. Between holiday parties, long work hours, and the occasional late-night drive-thru run (no judgment!), getting every nutrient you need can feel like an impossible magic trick.

Say hello to multivitamin supplements—your dietary backup dancers. They’re no replacement for real, whole foods, but they can help fill in nutritional gaps. Think of them as that reliable friend who always shows up when you’re feeling low. Choose a trusted brand and pop a daily multivitamin supplement to help ensure your immune system isn’t lacking some essential building block. Just remember, they’re helpers, not superheroes. The real hero is still you (or at least your spinach).

3. Sleep Like Your Life Depends on It (Because It Kind of Does)

We’ve all been guilty of late-night Netflix binges, scrolling social media into the wee hours, or “just one more round” of that addictive video game. But here’s the deal: if you don’t get enough sleep, your immune system starts waving a white flag. Your body’s ability to produce infection-fighting cells takes a nosedive, turning a common cold into an epic battle.

Try treating sleep like the VIP section of your daily schedule. Set a bedtime, aim for 7-9 hours of shut-eye, and make your bedroom a screen-free zone if you can. Think of sleep as the nightly recharge your immune system needs to face the next day’s germ onslaught. Bonus: You’ll wake up feeling like an actual human instead of a disgruntled zombie. Win-win.

4. Move, But Don’t Marathon

We’ve all seen those hardcore fitness fanatics who run marathons in blizzards. Good for them, but you don’t need to go full Rocky Balboa to help your immune system. Moderate exercise—think brisk walks, yoga, or even dancing around your living room like you’re auditioning for a music video—boosts circulation and helps your immune cells cruise around your body, identifying and destroying unwelcome bacteria and viruses.

Just don’t overdo it. Extreme exercise can actually stress your body out, leaving you more susceptible to illness. Aim for balanced, regular movement that makes you feel energized rather than exhausted. Your immune system will thrive in that sweet spot.

5. Hydrate Like You’re Part Cactus

When your throat feels like sandpaper and the air is drier than a stand-up comic with no jokes, it’s time to get serious about hydration. Water isn’t just about avoiding headaches and keeping your skin from cracking. Proper hydration supports the production and movement of lymph, which carries white blood cells and other immune goodies throughout your body.

If plain old water bores you, jazz it up! Toss in some cucumber slices, a few frozen berries, or a squeeze of lemon. Herbal teas are also a cozy way to stay hydrated while feeling fancy. Think of every sip as a mini spa day for your immune cells. They deserve it.

6. Laugh in the Face of Germs (Literally)

Ever heard that laughter is the best medicine? It might not cure strep throat, but studies suggest that laughter can actually boost immune function. When you laugh, you lower stress hormones and release happy, feel-good chemicals that help your immune system operate more smoothly.

So, binge-watch that comedy special, swap goofy GIFs with your friends, or watch your cat attempt parkour off the sofa. Consider laughter your secret immune booster that requires zero pills and zero vegetables. It’s an instant mood-lifter that might just help keep you sniffle-free.

7. The Sunshine Vitamin

Winter might mean less sunlight, and less sunlight means less vitamin D. Since vitamin D plays a significant role in supporting immune health, you don’t want to run low. If sunbathing on a tropical island isn’t in your immediate future (sadly, same), consider a vitamin D supplement. Many multivitamins contain it, or you can find it as a standalone supplement. Alternatively, load up on D-rich foods like fatty fish, egg yolks, or fortified cereals.

If you’re feeling brave, bundle up and take a brisk morning walk. Even a few minutes of winter sun can help you top up that D tank. Just remember to wear a warm hat—I don’t care how tough you are, frostbite does not boost your immune system.

8. Stress Less, Defend More

We’ve all been told “Don’t stress!” as if it’s that easy. But stress can seriously weaken your immune system. When you’re constantly in fight-or-flight mode, your body’s resources are diverted away from maintenance tasks, including immune defense. The result? You’re a sitting duck for germs.

Try adding some chill to your routine. Meditation apps, quick breaks to breathe deeply, or even a leisurely, hot bath can help dial down the stress. If you’re feeling extra playful, scream-sing your favorite song in the car. It’s surprisingly therapeutic, and your immune system will appreciate the emotional release.

9. Your Gut’s Secret Weapon

Fermented foods are your body’s secret weapon when it comes to boosting your immune system. They contain lots of friendly bacteria that helps to counteract the negative ones, and this helps to balance your microbiome and boost your immunity. So, eat lots of yogurt, kefir, sauerkraut and kombucha, and not only will you feel healthier, but you’ll have lots of delicious winter meals ahead of you too!

10. Keep It Clean, But Don’t Go Full Germaphobe

Okay, so you definitely need to be careful about washing your hands and practising basic hygiene if you want to avoid winter bugs, but you now what? A little exposure to germs helps our immune system to function optimally too. So, be sensible with it. If you’ve touched a dirty handrail or you’re about to eat, wash up, but don't spend all day with the anti-bac hand gel!

Here’s to a winter of wellness!

How to Boost Your Immune System This Winter