Boost Your Immune System This Winter

After what felt like an endless hot summer and a brief, breezy spring, winter weather has finally arrived. Lately, I’ve had several students fall ill with colds, strep, and even the flu. In Oklahoma, where I live, the weather can fluctuate drastically—one day it’s a warm 75 degrees, and the next it’s a chilly 40. Add in the windchill, and that 40-degree day feels even colder. As a teacher, I’m well aware of how germs circulate, and I’m diligent about boosting my immune system year-round. However, during winter, when illnesses seem to be everywhere, I make an extra effort to stay healthy. Here are four simple strategies to help you boost your immune system and avoid getting sick this winter.

1. Vitamins C and D

I swear by these two vitamins. I’ve been taking a high dose of vitamin D daily for years. It’s packed with benefits—strengthening the immune system, supporting mood, and even promoting bone health. I also make sure to take 1,000 mg of vitamin C daily. One of my favorite ways to get my vitamin C is through an Emergen-C packet. It’s a powder that you mix with water or juice, and I prefer mine with a small amount of juice for flavor. Most varieties also include zinc, which is another immune-boosting powerhouse.

2. Sleep

We all know that sleep is crucial, but did you know that not getting enough sleep can significantly increase your risk of illness? It slows recovery time and reduces the activity of NK (natural killer) cells in the body. NK cells help combat tumor cells, so lower NK activity could leave us more susceptible to disease. Getting a solid 7-8 hours of sleep each night is one of the best things you can do for your body. Well-rested bodies have more energy, a stronger immune system, better mental health, and quicker reaction times. Sleep should always be a top priority. In fact, getting enough rest is arguably the most important thing you can do to stay healthy year-round.

3. Manage Stress

Stress is inevitable—it’s something we all deal with. While we can’t completely eliminate stress, we can manage it effectively. Whether it’s going for a walk, talking to a friend (or therapist), practicing self-care, or reading a book, finding ways to cope with stress is essential for both your mental and physical health. Stress takes a toll on the immune system, and chronic stress can leave you more vulnerable to illness. The key is recognizing stress and actively working to minimize its impact. Taking care of your mind is just as important as taking care of your body.

4. Move Your Body

When the weather gets cold, it’s easy to want to stay inside wrapped up in a blanket with a cup of hot coffee, but it’s crucial to keep moving. Regular physical activity increases blood flow, reduces inflammation, and releases immune cells into the bloodstream. Studies have shown that exercise can help clear bacteria from the lungs, reducing your chances of getting sick. You don’t need to do a full workout at the gym—simply adding more movement to your day can make a huge difference. Take short walks more often rather than waiting for a long walk when you have more time. The goal is to keep your blood flowing, your immune system active, and your body energized. Then, you can curl up with that blanket and coffee, knowing you’ve given your body the best chance to fight off illness.

While there are plenty of other ways to boost your immune system during the winter, these four strategies are simple and effective. By making them part of your routine, you’ll give your body the support it needs to stay healthy, no matter what the weather brings.