Our immune systems can suffer as the temperature drops and we head into the colder months. Colder weather, less sunlight, and the tendency to stay indoors more often all contribute to a higher risk of colds and flu and feeling generally run-down. The good news? With a few simple immune-boosting hacks, you can stay healthy, energised, and ready to take on winter with confidence.
Here are 10 tried-and-tested immune-boosting hacks to help keep you fighting fit this season:
Load Up on Vitamin C and Zinc
Vitamin C is a classic immune booster, and for good reason. Found in citrus fruits, berries, broccoli, and peppers, it supports your body’s defence system. Zinc, found in seeds, nuts, and legumes, also helps your immune cells function properly and can shorten the length of a cold. Prevention is better than the cure, our best defense is to build up your immune system to fight off small bugs before they take over.
Stay Hydrated (Even When You’re Cold)
It’s easy to forget to drink water in winter, but your body still needs it to function optimally. Hydration helps flush out toxins and keeps your mucous membranes healthy, as well as supporting your gut health– your first line of defence against germs.
Use this cold time to indulge in warm drinks like herbal teas, lemon water (high in Vitamin C), and try to build the habit of having a glass of water before coffee in the mornings. Consider a water drinking challenge in the office, health and engagement at play!
Get Quality Sleep (Your Body’s Night-Time Superpower)
Sleep is one of the most powerful ways to support your immune system — yet it’s often overlooked. While you rest, your body produces infection-fighting molecules like cytokines and antibodies. Lack of sleep weakens this process, making you more vulnerable to viruses and slow to recover if you do get sick. Aim for 7–9 hours of quality sleep each night, and set up a wind-down routine that encourages deep rest.
Here’s how to improve your sleep naturally:
- Sip on Chamomile Tea: This soothing herbal tea is known for its calming, mild sedative effects. A warm cup about an hour before bed can help reduce anxiety and promote better sleep quality — the perfect ritual to end a cold winter day.
- Reduce Screentime Before Bed: The blue light from phones, tablets, and TVs suppresses melatonin, the hormone responsible for regulating your sleep-wake cycle. Aim to switch off screens at least 30–60 minutes before bedtime. Instead, unwind with a book, gentle stretches, or journaling.
- Try Magnesium Glycinate: This form of magnesium is gentle on the stomach and particularly effective for relaxation and sleep. Magnesium helps regulate neurotransmitters that calm the nervous system, making it easier to fall and stay asleep. A supplement taken in the evening, or even a topical magnesium spray or gel, can help ease muscle tension and signal to your body that it’s time to rest.
Setting up a calming nighttime routine isn’t just about sleep — it’s about giving your immune system the deep recovery time it needs to function at its best. A well-rested body is a resilient body.
Don’t Skip the Sunshine (or Vitamin D)
Winter usually means less sun exposure, which can lower your vitamin D levels. Since vitamin D plays a vital role in immune function, consider a supplement or increase your intake of vitamin D-rich foods like eggs, mushrooms, and fortified cereals.
Getting sunlight on your face in the morning helps regulate your circadian rhythm, which in turn improves your sleep cycle. Establishing a consistent routine of going to bed and waking up at the same time each day can further enhance your sleep quality.
Keep Moving
Regular, moderate exercise is a natural way to strengthen your immune system. It improves circulation, which helps immune cells move more efficiently through the body — your first line of defence against winter bugs.
Exercise also plays a vital role in weight management. By helping to reduce body fat and improve metabolism, regular physical activity lowers the risk of obesity, which has been linked to a weakened immune response and increased inflammation in the body. Staying active helps maintain a healthy body composition, which supports overall immunity and energy levels during the colder months.
Just as importantly, exercise is a powerful stress reliever. Physical activity stimulates the production of endorphins — your brain’s natural feel-good chemicals — and reduces levels of the stress hormone cortisol. Since chronic stress can suppress immune function, finding time for movement each day is one of the best ways to protect both your mental and physical health.
You don’t need a gym membership to feel the benefits — a brisk walk, home workout, yoga session, or even dancing to your favourite playlist all count. The key is consistency. Just 30 minutes of movement a day can go a long way in keeping you strong, balanced, and resilient all winter long.
Add Garlic, Ginger and Turmeric to Your Diet
These natural anti-inflammatory and antimicrobial ingredients are immune-boosting powerhouses. Add them to soups, teas, or curries for flavour and health benefits. You can include these in your daily cooking and make mindful diet changes to include them in drinks like Turmeric Tea, Ginger Tea and Bone Broth drinks.
Prioritise Gut Health – Your Second Brain
Did you know that around 70% of your immune system lives in your gut? A healthy gut is essential for strong immunity, as it helps regulate inflammation, absorb nutrients, and protect against harmful pathogens. But the benefits go even deeper.
Your gut and brain are in constant communication through what’s known as the gut-brain axis. When your gut is in balance, it can positively influence your stress levels and mental health. In fact, the gut produces over 90% of your body’s serotonin — the “feel-good” hormone that helps regulate mood, sleep, and appetite.
When your gut is thriving, you’re more likely to feel calm, focused, and emotionally balanced — and that contributes to a stronger immune system too. Research shows that feeling happy and emotionally well can actually improve immune function, while chronic stress and low mood can suppress it.
To support your gut:
- Include fermented foods like yoghurt, kimchi, sauerkraut, and kefir for natural probiotics.
- Eat a variety of fibre-rich foods such as fruits, vegetables, legumes, and whole grains to feed good bacteria.
- Limit processed foods and sugar, which can disrupt the gut microbiome.
- Stay hydrated and consider taking a high-quality probiotic if needed.
Taking care of your gut isn’t just about digestion — it’s a powerful way to improve your mood, reduce stress, and give your immune system the support it needs to thrive through winter.
Book a Massage, Of Course!
Massage therapy offers more than just relaxation—it provides tangible benefits for your immune health and overall well-being.
1. Reduces Cortisol Levels
Cortisol, known as the body’s primary stress hormone, can suppress immune function when elevated. Massage therapy has been shown to decrease cortisol levels significantly, promoting relaxation and reducing stress-induced immune suppression. Physio.co.uk
2. Enhances Sleep Quality
Regular massage sessions can improve sleep patterns and quality of life, particularly for individuals experiencing insomnia. By promoting relaxation and reducing stress, massage therapy helps facilitate better sleep, which is crucial for immune function.PMC
3. Boosts Mood and Emotional Well-being
Massage therapy can lower stress levels and feelings of anxiety, improving mood and relaxation. A positive mood and reduced anxiety contribute to better sleep and a stronger immune system.Mayo Clinic Health System
4. Supports Hormonal Balance
While massage therapy is known to reduce cortisol levels, its effects on androgen production, such as testosterone, are less clear and require further research. However, by alleviating stress and promoting relaxation, massage may indirectly support hormonal balance, contributing to improved sleep cycles.
Incorporating regular massage therapy into your wellness routine can be a powerful tool to enhance your immune system, improve sleep quality, and promote overall health during the winter months.
Cut Back on Sugar and Processed Foods
High sugar intake can suppress the immune system. Opt for whole, nutrient-rich foods that give your body the tools it needs to fight off illness. Start by making small changes to your diet that can make a big difference over time, reduce sugar in hot beverages, and replace fast snacks with fruit. Focus on paying attention to sugar balancing and managing your protein intake.
Reducing your sugar intake during winter may support your immune system and help prevent illness. Elevated blood glucose levels can create a more favorable environment for harmful bacteria and viruses to thrive, giving them the fuel they need to grow and multiply. By keeping your blood sugar stable, you limit this fuel source, making it harder for infections to take hold and spread in your body. Says Richard M, Health Coach at The Transformation Hub. Click here to get in touch for a discovery call to discuss your health habits.
Manage Your Stress
Chronic stress suppresses your immune system, disrupts sleep, and contributes to inflammation in the body — all of which leave you more vulnerable to illness. Managing stress isn’t just a mental health strategy; it’s a critical part of staying physically well.
Daily movement, quality sleep, and gut health (as mentioned above) all play a role in regulating stress levels. But if you’re looking to take your routine to the next level, consider incorporating some of the latest wellness practices too.
Cold plunging — or even ending your shower with 30 seconds of cold water — can trigger a powerful release of mood-boosting chemicals like dopamine and norepinephrine while also lowering cortisol. Over time, this builds resilience to stress and improves mental clarity.
Mindfulness and breathwork are other simple, accessible tools to keep stress in check. Even a few minutes of focused breathing or meditation a day can help calm the nervous system and reduce anxiety.
These small, consistent practices — alongside a strong foundation of healthy sleep, movement, and nutrition — can make a big impact on how you feel, how you sleep, and how well your immune system performs through the winter.
Winter doesn’t have to mean constant sniffles and fatigue. By incorporating these immune-boosting habits into your daily routine, you can build resilience, boost your energy, and enjoy a season of wellness – inside and out.
Stay warm, stay well – and don’t forget to take care of you.
