Top 10 Tips to Boost Your Immune System Through the Cold Snap

As the temperature plummets, maintaining a strong immune system becomes essential to fend off colds, flu and other seasonal illnesses. Sebnem Unluisler, a genetic engineer at the London Regenerative Institute, shares her top science-backed tips to help you stay healthy and resilient during the colder months. By making a few lifestyle adjustments, you can enhance your body’s natural defences and enjoy a winter full of vitality.

1. Eat a Nutrient-Rich Diet

Consume a variety of whole foods rich in immune-supporting nutrients like vitamins A, C, D and E, as well as zinc and selenium. Include citrus fruits, leafy greens, nuts, seeds and oily fish regularly in your meals. These nutrients enhance the production and activity of white blood cells, helping your immune system fend off winter bugs.

2. Prioritise Sleep

Aim for 7–9 hours of uninterrupted sleep each night, as it is vital for repairing and regenerating immune cells. Poor sleep disrupts the balance of cytokines—proteins crucial for fighting infections—by increasing pro-inflammatory cytokines and reducing anti-inflammatory ones. To improve your sleep quality, establish a relaxing bedtime routine, reduce screen time before bed and create a comfortable, dark and quiet sleeping environment.

3. Stay Hydrated

Drink 6–8 glasses of water (around 2 litres) daily to keep your body hydrated and support the efficient transport of nutrients and waste. Proper hydration ensures that lymph—the fluid carrying immune cells—can circulate effectively. Remember that lymph circulation is also supported by regular physical movement and muscle activity. Herbal teas and broths are excellent alternatives if plain water is less appealing during colder weather.

4. Exercise Regularly

Engage in moderate exercise, such as walking, cycling, or yoga, for at least 150 minutes a week. Regular activity improves blood circulation, allowing immune cells to detect and combat infections more effectively. Incorporate strength training exercises like resistance bands or weights twice a week to enhance muscle function, reduce inflammation and support overall immune health. Avoid overexertion, especially in extreme cold, as it can temporarily suppress immune function. For most individuals, moderate and consistent activity strikes the right balance.

5. Manage Stress Levels

Chronic stress weakens your immune system by increasing cortisol levels, which dampen your body’s ability to fight infections. Incorporate stress-reducing practices like mindfulness, meditation, journaling, or breathing exercises into your daily routine. Even short periods of relaxation can profoundly impact your immune health.

6. Embrace Probiotics

Include probiotic-rich foods like yogurt, kefir, kimchi and sauerkraut in your diet to promote a healthy gut microbiome. Since over 70% of your immune system resides in the gut, nurturing beneficial bacteria strengthens your body’s defenses. Specific strains, such as Lactobacillus rhamnosus GG or Bifidobacterium lactis, have been shown to reduce the severity and duration of colds and other infections.

7. Layer Up Properly

Dress in layers to regulate your body temperature and protect yourself from cold stress, which can temporarily suppress immune responses. Focus on insulating fabrics like wool and thermals and ensure your extremities—such as your hands, feet and head—are well-covered to retain warmth and prevent heat loss. While short-term exposure to cold isn’t usually harmful, prolonged cold stress should be avoided.

8. Supplement Wisely

Vitamin D is particularly important during winter when sunlight is scarce. A daily supplement can help maintain optimal levels, which are crucial for activating immune cells. However, vitamin D supplementation should be guided by blood test results to avoid excessive intake, which can lead to toxicity. Other supplements like zinc or vitamin C may offer additional support, but always consult your doctor before starting any new regimen.

9. Maintain Good Hygiene

Wash your hands regularly with soap and water, especially before meals and after being in public spaces. Avoid touching your face, as this is a common way that germs enter the body. Carry hand sanitiser for situations where washing isn’t possible and disinfect frequently touched surfaces at home.

10. Stay Social

Engage with friends and family through calls, visits, or online chats. Positive social interactions boost mental well-being, reducing stress and its negative effects on immunity. Sharing laughter and connection strengthens not just your emotional health but also your physical resilience to seasonal illnesses.

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