8 Ways to Support Your Immune System This Winter

Here are some of our favorite easy tips and tricks to show your immune system some extra love this winter:

1. Take a nap.

   Our bodies need to rest and re-boot. While there’s no substitute for consistently getting a good 7-9 hours of sleep each night, naps can also be an opportunity to help manage stress and support your immune system. So go ahead and take that afternoon nap. It’s good for you!

2. Eat the rainbow.

   Eating a diet that includes a wide range of colorful fruits and veggies is a great way to provide your body with what it needs. Think leafy greens, cruciferous veggies like brussel sprouts and broccoli, berries and citrus. The more color, the better. Fresh fruits and veggies are rich in minerals, nutrients and antioxidants. Their fiber also helps to feed your gut microbiome which works to support immune defenses in the digestive tract. Looking for a good recipe? You can find some of our favorites here.

1. Supplement wisely.

   In addition to a healthy diet, there are several supplements that can support the immune system and the body’s natural defenses. While vitamin C is one of the more popular options, zinc is a lesser-known, immune-supporting powerhouse. Zinc is involved in immune cell function and signaling, making it necessary for overall immune health. It’s also responsible for the activity of over 300 enzymes and plays a key role in metabolism, digestion and nerve function. Our new

   Zinc Defender is a unique, efficient formula, packed with 30mg of zinc and designed for absorption and retention so you can fuel your system with the zinc it needs to function at its best this winter.

2. Get moving.

   Like sleep and diet, regular exercise is a great way to enhance overall health, reduce stress and support a healthy immune system. Regular exercise can support your immune defenses by increasing circulation, transporting the white blood cells of the immune system around the body. Be sure to listen to your body, find ways to mix it up and take rest days when you need them.

1. Hydrate well.

   Staying hydrated is an important part of overall health that supports organ and immune function. While it’s natural to want to drink lots of hot tea and coffee when it’s cold outside, be sure to drink plenty of plain old water too. Free of additives and sugars, water is really the best hydrator out there.

2. Take short, cold showers.

   In the winter?! We know it sounds chilly, and it is, but cold bathing is actually a common custom in many parts of the world year round. In Sweden, there are even dedicated winter bathing facilities, where people will go to take a quick dip in freezing cold water. A large clinical trial even showed that taking a short cold shower for 90 seconds or less can help to improve circulation, which in turn may help support the immune system. You can even start with a hot shower and finish with just 30 seconds of cold water.

3. Just breathe.

   Deep breathing can help to reduce stress, which can negatively affect the immune system. Even just pausing for a moment to inhale and exhale slowly, filling up both the belly and the lungs, is a great way to help relieve stress and bring about a state of relaxation. Moving meditation practices that link breath to movement, like yoga or Tai chi are also great options for integrating deep breathing into your daily routine.

1. Get outside.

   Not only is breathing deeply a great way to reduce stress and support the immune system, so is spending time outside in the fresh air. Spending time outdoors, especially during the winter months when the days are shorter and darker, is a great way to naturally support the production of vitamin D, which supports the body’s natural immune defenses.  Researchers are also exploring how proximity to nature can lower stress levels and benefit mental health.

There are lots of ways to support your body in doing what it does best and we’re here to help. You can check out our immune support line-up here.