5 Natural Remedies to Supercharge Your Immune System This Winter

Want to Supercharge Your Immune System This Winter? Here’s How.

Cold weather, shorter days, and the sniffle season is approaching. Winter is the perfect time to slow down, recharge, and support your health from the inside out. With a few simple, natural practices, you can help to supercharge your immune system and get ready for the season. Here are 5 easy ways to boost your body’s defences and feel your best all winter long.

1. Give your body a daily dose of sunshine to increase vitamin D

Aim for 10-30 minutes per day of sunlight to support daily Vitamin D levels with approximately 25% of skin exposed such as arms, legs, and face. Vitamin D helps your body fight off infections by supporting key immune cells, these cells work together to seek and destroy harmful invaders like viruses and bacteria. It also supports various functions in the body, such as calming inflammation, fighting off cell damage, and providing neuroprotective actions that help the brain and immune system stay healthy.

2. Give your body the rest it needs to recharge

Aim for 7–9 hours of sleep each night, winding down earlier and reducing screen time can help you fall asleep faster and have a deeper sleep. A good sleep isn’t just about rest—it helps your body stay healthy and ready to fight off germs. Sleep plays a big role in keeping your immune system strong. At night, while you sleep, your body increases the activity of certain immune cells and signals that help fight off infections. Sleep also helps move immune cells to places like the lymph nodes, where they can work better.

3. Regular Physical Activity

Research shows that long-term physical activity is effective in strengthening the immune system and helping to prevent various infections. Regular moderate exercise has been linked to a lower risk of illness. Engaging in physical activity for about 30 minutes a day, 3 to 5 times a week, can enhance immune function by increasing
important immune cells which play a key role in fighting off harmful germs and reducing inflammation in the body.

4. Load up on immune boosting nutrient dense meals

Winter in the perfect time for warming soups, stews, and broths. This can be a great way to load up on immune boosting ingredients by including vegetables, herbs, and spices to give your immune system an extra boost each meal. Including immune supporting and antimicrobial spices and herbs can make these dishes both delicious and
beneficial for the immune system. Include herbs and spices such as turmeric, oregano, thyme, rosemary, garlic, ginger, and chili to give your meals an extra boost of flavour while also supporting immune defences.

5. Stress Less, Boost Immunity

Reducing stress is key to supporting a healthy immune system. Chronic stress triggers the release of stress hormones like cortisol, which can weaken immune response over time. By managing stress through relaxation techniques like deep breathing, meditation, yoga, or walking in nature, you help lower cortisol levels, allowing your immune system to function at its best. When you’re calm and balanced, your body is better equipped to
fight off infections and stay healthy.

 

If you’d like personalised support or want to learn more ways to boost your immune health naturally this winter, book a consultation ‘here’ or a 15 minute herb bar phone consultation with one of our naturopaths, or call us on 02 4961 4075