Nutrition-Backed Tips to Boost Your Immunity

What if winter did not need to be the feeling of slow mornings, arid air, and constant colds that are about to hit? 

It is like your immune system is working overtime when it is cold outside, due to indoor heating and exposure to seasonal viruses. 

However, it is not complex activities that help you feel stronger, but rather the daily choices that make your body richer, livelier, and protect it.

The article goes deep into evidence-based, practical ways of improving your natural immunity, including intelligent nutrition, improved hydration, intentional habits, and subtle lifestyle changes that add up to big results. 

Imagine it as your winter survivor guidebook – a toolkit that ensures you stay healthier, happier and balanced during the season.

The immune system is a complex web of processes and mechanisms within the body that help protect us against pathogenic microbes and some diseases.

It identifies the presence of foreign invaders such as bacteria, viruses, and parasites and responds instantly. 

Environmental toxins (smoke and other substances causing air pollution, alcohol abuse), Obesity, Poor diet, Chronic mental stress, Lack of sleep and rest are all factors that may lower the immune system.

Nonetheless, the best way to prepare the body to combat infection and disease is through a balanced diet rich in vitamins and minerals, along with other healthy lifestyle habits such as sufficient sleep, exercise, and low stress.

The Best Ways to Strengthen Immunity in Winter

The cold season can be hard on your immune system, but it is not difficult to adjust your lifestyle and diet to provide significant help.

Your body can be resilient simply by eating healthy foods and adopting daily habits that promote resilience. Some tips on staying strong, energised and healthy during the colder months are below.

1. Eat a Balanced, Nutrient-Dense Diet

A healthy, balanced diet is one of the most effective ways to improve your immune system.

Fruits and vegetables contain vitamins, minerals, and antioxidants, which are the building blocks your body requires to stay strong.^[1]

A balanced diet with a variety of fruits, vegetables, proteins, and certain healthy fats will help control inflammation, support energy levels, and overall well-being, especially in the colder seasons.

How to Eat a Balanced Diet:

• Eat a variety of fruits and vegetables in different colours to get a wide range of nutrients.
• Include more citrus fruits as well.
• Include lean protein foods such as chicken, fish, and legumes to support the formation of immune cells.
• Include healthy fats, such as avocado, nuts, and oils, that control inflammation. 
• Select healthy grains, such as quinoa, oats, and brown rice, to provide a steady energy source and fibre.
• Be mindful of portion sizes to avoid overeating, as this can affect the immune system.

Aashirvaad Atta with Multigrains collaborated with renowned nutritionists to make the My Meal Plan test. The test tells you how much fibre you consume each day, then creates a meal plan tailored to you.

2. Stay Hydrated

Hydration may be crucial to a good immune system. Water helps carry nutrients to the body, aids in the excretion of waste, and maintains body temperature, which allows the immune system to fight infections.^[2]  

Inadequate hydration can lead to fatigue, dehydration, low energy, and a weakened immune system, making it harder during the winter.

How to Stay Hydrated:

• Consume water regularly throughout the day, aiming for eight glasses or 2-3 litres per day 
• Consume fluid foods, including cucumbers, oranges, and soups.
• Alternatives include herbal teas or lemon, or mint water.
• Limit caffeine and alcohol, as they aggravate dehydration.

Aashirvaad Atta and Multigrains introduced the Digestion Quotient. Now you can take a two-minute quiz to see how well your digestive system is performing.

3. Prioritise Sleep and Rest

A healthy immune system requires better sleep.

During the state of sleep, the body develops immune cells, heals the tissues, and fights inflammation -functions that may be useful in improving immunity. ^[3]

Lack of sleep can weaken the immune system, increasing the risk of infection.

How to Prioritise Sleep:

• Goal of 7-8 sleep hours per night.  9 
• Set an alarm to help you fall asleep and regulate your internal clock.
• Create a routine, e.g., reading or meditation.
• Avoid screens and light 30-60 minutes before bedtime.
• Have your last meal at least 2-3 hours before sleep time.
• Foods containing tryptophan, which is an amino acid, are linked to several sleep-promoting processes in the brain. Foods with tryptophan include milk, bananas, oats, etc. While tryptophan alone may not always cause sleepiness, its effects are enhanced when eaten with carbohydrates.

4. Manage Stress Levels

In the long term, stress can suppress your immune system by increasing cortisol, which is an immune-suppressing hormone that can also lead to inflammation.

Stress may also lead to chronic disturbances in sleep and energy levels, both of which are essential to a healthy immune system. Stress may help your body cope with seasonal infections.^[4]

How to Manage Stress:

• Meditate or practice mindfulness for 10-15 minutes/day.
• Exercise, walk, or practice yoga to relieve stress.
• Take regular breaks during the day to refresh.
• Take time to be outside or to do another activity that relaxes you.

5. Incorporate Regular Physical Activity

Moderate exercise can also enhance the movement of immune cells in the body. Exercise may help manage stress, improve sleep, and manage inflammation, which supports a better immune response.^[5]

Nevertheless, excessive workouts without rest may even harm the immune system, and it is important to maintain a balance.

How to Incorporate Physical Activity:

• Goal for moderate exercise of 30-45 minutes every day.
• Full-body exercises such as walking, swimming, or cycling are recommended.
• You can do brief 10-minute workout intervals in case you are in a hurry.
• Add stretching or yoga to stretch your muscles and eliminate stress.

6. Support Gut Health with Probiotics

A healthy gut microbiome could be very important for supporting your immune system.

The beneficial bacteria in fermented foods, called probiotics, may also help regulate gut bacteria and manage inflammation, supporting immune function.^[6] 

Disproportion in intestinal flora also results in a weakened capacity of the body to resist infection.

How to Support Gut Health:

• Eat foods high in probiotics, such as yoghurt, kefir, sauerkraut, or kimchi.
• Consume prebiotic foods such as whole grains, garlic, and onions to feed the gut bacteria.
• Antibiotics should not be used unnecessarily, as they may disrupt gut health.
• Eat food slowly and chew thoroughly, as rapid eating triggers the gastric feeding reflex.
• Avoid lying down immediately after eating.

7. Spend Time Outdoors for Sunlight Exposure

Being in the sunlight can help your body synthesise vitamin D, an essential vitamin for immune function. Vitamin D helps activate immune cells, which help protect against infection. ^[7]

The lack of sunlight, particularly during winter, may also compromise the immune system.

How to Get Sunlight Exposure:

• Expose oneself to natural sunlight (daytime) for 15-30 minutes every day, whenever possible.
• Early morning sunlight before 10 am is preferable as the UV radiation is low.
• Attempt to expose your arms and face to the sunlight as much as possible to produce as much vitamin D as possible.
• When there is a shortage of sunlight, one can take a vitamin D supplement under a doctor’s advice.
• Kindly get your vitamin D levels checked before taking any vitamin D supplements.
• Take a walk or spend time in the garden to improve mood and immunity.

8. Practice Good Hygiene

Hygiene practices can also reduce the risk of infection by preventing the spread of germs.^[8]

Minor routines, such as washing hands or disinfecting surfaces, will help minimise contact with dangerous bacteria and viruses.

Such measures could bolster your immune system by reducing the overall burden of pathogens.

How to Practice Good Hygiene:

• Squeeze hands with soap and water for at least 20 seconds.
• Wipe hands with hand sanitiser if soap and water are unavailable.
• Keep your hands off your face, particularly, eyes, nose, and mouth.
• Clean high-contact areas, such as phones, doorknobs, and keyboards, with disinfectant.
• Wear masks if you have a cold or wear masks in public to avoid viral  infections.

9. Add Immune-Boosting Spices and Herbs.

Some herbs and spices can have an excellent effect on boosting immunity.^[9]

Ingredients such as garlic, ginger, and turmeric are anti-inflammatory and antioxidant, and may help boost immune health.

These spices may not be a cure-all, but regular use in your cooking may help boost your immune system.

How to Use Immune-Boosting Herbs:

• Add garlic, ginger, or turmeric to soups, curries, or smoothies.
• Consider taking turmeric or ginger tea for its potential anti-inflammatory effects.
• Add cinnamon to oatmeal, baked goods, or coffee to add flavour.
• Introduce new ingredients into salads or meals, such as cilantro or parsley.
• Do not overuse them; try to incorporate them in small quantities.

Bottom Line

Immunity boosting in winter is a whole-body practice that requires a combination of diet, lifestyle modifications, and self-care. A well-balanced, nutrient-rich diet, low in vitamins, minerals, and healthy fats, may support immune function and overall well-being. 

Hydration, stress management, sleep, and regular exercise are also included in the list of resiliency.

Moreover, probiotics, exposure to sunlight to boost vitamin D levels, and proper hygiene may also increase your immune system. 

Although these practices can boost your immune system, it is always prudent to seek medical advice before making major changes, especially if you have underlying health problems.

Immune health is a long-term investment; you need to be ready to work on it daily.

Frequently Asked Questions