Boosting your immunity this winter requires a comprehensive approach combining diet, physical activity, stress management and specific care.

With the arrival of winter , our bodies are faced with conditions conducive to colds, flu and other infections. Fortunately, it is possible to strengthen your immune system by adopting healthy and preventative lifestyle habits. Here is a guide to boost your immunity this winter and get through the cold season in great shape.

Prioritize a rich and balanced diet

We focus on essential nutrients for immunity . Among them, vitamin C , known to stimulate the production of white blood cells, found in citrus fruits (oranges, lemons, tangerines), kiwis, red peppers and berries; vitamin D , essential for strengthening the immune system, especially in winter when exposure to the sun is reduced, which is mainly found in oily fish (salmon, mackerel) or eggs; zinc , a mineral that helps fight infections, which is consumed in seafood, pumpkin seeds and legumes ; not to mention the probiotics present in yogurt, kefir and fermented foods such as sauerkraut, which promote healthy intestinal flora, key to immunity.

Focus on superfoods

<ul><li class="p1" style="text-align: justify;">Ginger : natural anti-inflammatory, it stimulates blood circulation and helps prevent infections.</li><li class="p1" style="text-align: justify;"> Turmeric : combined with black pepper, it boosts defenses thanks to its antioxidant properties.</li><li class="p1" style="text-align: justify;"> Garlic : antibacterial and antiviral, it is ideal for preventing respiratory infections.</li></ul>

Hydrate yourself regularly

Even in winter, it is essential to drink enough water to keep your mucous membranes hydrated and prevent them from becoming a breeding ground for viruses. You can also vary the pleasures with herbal teas (ginger, thyme, mint), lemon water, or even vegetable-rich broths.

Get enough sleep

Restful sleep is crucial for a strong immune system. During the night, your body regenerates its immune cells. To promote quality sleep, maintain a regular bedtime and wake-up routine, avoid screens before bed, and create a quiet, dark, and cool environment in your bedroom. As a reminder, the average adult needs 7 to 9 hours of sleep per night .

Stay active, even in winter

Moderate physical exercise improves blood circulation and promotes the production of immune cells. Adopt activities adapted to the season such as brisk walks, yoga or pilates at home, and winter sports such as skiing or snowshoeing for the lucky ones. Be careful not to force yourself: too much intense sport can weaken your defenses

Manage your stress

Chronic stress weakens the immune system by increasing the production of cortisol, a hormone that inhibits certain immune functions. To reduce your stress, try meditation or mindfulness ( 10 to 15 minutes a day is enough to recenter yourself) , deep breathing , exercises such as cardiac coherence or relaxing activities such as reading , music and a hot bath.

Strengthen your defenses with plants

Some medicinal plants are known for their immunostimulant properties. Let us mention echinacea which reduces the duration and severity of colds ; astragalus , an adaptogenic plant which strengthens the natural defenses; thyme and rosemary , perfect in infusion for their antimicrobial properties.

Limit risky behaviors

Certain habits weaken your immune system. It cannot be said enough that tobacco irritates the respiratory tract and reduces the ability of white blood cells to fight infections. Alcohol , in excess, can disrupt the production of immune cells (a good opportunity to try Dry January ). Finally, a diet that is too sugary or processed generates inflammation that weakens the defenses.

Take care of your intestinal flora

The gut microbiota plays a key role in immunity. To take care of it, eat fiber (vegetables, fruits, whole grains), limit antibiotics (unless medically necessary), and include fermented foods and prebiotics (asparagus, onions, bananas) in your daily life.

Get your fill of natural light

Exposure to daylight regulates your body clock and supports your mood, indirectly impacting your immunity. In winter, go outside as soon as possible , even on cloudy days, or use a light therapy lamp if necessary.

How to boost your immunity this winter?

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