3 Ways to Build Immune-Boosting Habits for Late Winter Wellness

The period between winter and spring can be challenging. The weather is unpredictable, and cold and flu season is still lingering. It's no wonder you might be feeling exhausted.

So what can you do to promote winter wellness? It all starts in the gut. Did you know that approximately 70% of your immune system resides in your gut?[1] A healthy gut microbiome can significantly affect how frequently you get sick.

Below, we’ll go over 3 ways to naturally build immune-boosting habits that can improve your gut microbiome, keeping you optimized for late winter wellness. Better luck next time, sickness!

 1. Nourish Your Body with Immune-Boosting Herbs & Foods 

Fresh herbs and healing foods are going to be your best friend when it comes to kicking a sluggish immune system to the curb.

Whenever possible, getting your immune-boosting nutrients from whole foods is the way to go! They’re typically easier for your body to absorb than supplements since they come packed with a natural mix of co-factors and enzymes that work together for better digestion and absorption.

Some examples of foods and herbs incorporate into your diet: 

-Citrus fruits

-Leafy greens

-Berries

-Oregano

-Garlic

-Tumeric

-Ginger

These foods and herbs are rich in immune-boosting nutrients, such as antioxidants, anti-inflammatory compounds, and vitamin C. They support the immune system by reducing inflammation, fighting harmful pathogens, and strengthening the body’s natural defenses.[2,3,4]

Here are a few recipes to get you started:

1. Pumpkin Lentil Soup with Ginger & Garlic (we can confirm this one’s delicious!)

2. Grilled Lemon-Oregano Chicken

3. Ginger Citrus Turmeric Immunity Shots

That said, getting these powerful nutrients from food alone can be tough. That’s where supplements come in! A concentrated dose can be a great backup—or even better, a powerhouse combo when paired with your daily meals.

Here are our top recommendations, backed by science, that can be added to your routine to aid in winter wellness:

1. Organic Garlic: Antimicrobial and immune-enhancing properties are ideal for those looking to fight infections naturally.[5,6]

2. Zinc Complex: Essential for immune cell function and perfect for those who frequently get sick or are looking to help shorten the duration of illnesses.[7]

3. Turmeric Curcumin: Best for those dealing with inflammation or seeking overall wellness support.[8] 

2. Prioritize Rest & Recovery 

When is life ever truly calm? Finding time to rest, recharge, and unwind can be tricky, but if you want a strong immune system, skipping out on quality sleep and relaxation isn’t an option.

Studies show that adults who don’t get proper amounts of rest often experience more inflammation, which can interfere with immune cell production and weaken the immune system.[9,10] So, hitting that pillow is more important than you might think!

Stress affects us all differently, but one thing’s for sure: long-term stress can mess with your immune system. And with 50-70 million Americans struggling with sleep disorders, stress is often the top offender.[11]

While you can’t always escape life’s pressures, you can manage them to help your brain clock out at night. Here are a few ways to unwind and promote better sleep:

- Guided Meditation: Find videos or apps to help you relax with soothing music and calming breathwork.

- Reading: Ditch the doom-scrolling and sleep-disrupting blue light and dive into a good book.[12]

- Brain Dumping: Write down your thoughts and worries on paper. This activity has been shown to clear up space in your brain and make room for relaxation.[13]

- Sound Bowl Sessions: This habit can help stabilize your blood pressure, heart rate, and breathing.[14]

- Grounding: Touching the earth (or even a tree if it’s too cold!) for a few minutes can regulate your nervous system and help you de-stress.[15] An indoor option would be a grounding mat or earthing sheets.

So, take a breath, let it all go, and give your body the rest it needs to stay strong and healthy.

3. Stay Active & Soak Up Nature’s Goodness 

As cozy as it is indoors, stepping outside has some serious perks! Even on cold, cloudy days, sunlight provides a natural boost of vitamin D that supplements can’t quite match.

Plus, let’s be honest—stale indoor air isn’t doing your immune system any favors. Central heating creates a dry, stuffy environment, perfect for viruses to thrive.[16] Cracking open a window now and then can help clear out those indoor contaminants and let the fresh air work its magic.

Studies show that spending time in nature lowers inflammation and strengthens the immune system. Being exposed to nature’s compounds helps your body become familiar with pathogens, and build defense mechanisms that fight illness, making it easier to stay healthy.[17]

Fresh air truly is one of the best things you can gift your body. Feeling convinced yet?

And here’s a bonus: staying active is also key to immune function. Light to moderate exercise can boost circulation and help your body’s immune response.[18,19] So why not enjoy both fresh air and exercise in one go?

Start with walking or running a few laps around the block—just bundle up! For something more intense, consider hiking, skiing, or even snowshoeing.

Ready to Build an Immune System That Fights for You?

Building a resilient immune system during late winter doesn’t have to be overwhelming. By nourishing your body with whole foods, prioritizing rest, and staying active in nature, you’ll give your immune system the support it needs to thrive. 

Start small—pick one or two immune-boosting habits to incorporate into your routine and build from there. By embracing these simple, natural practices, you’ll enter spring feeling strong, refreshed, and ready to thrive!

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Resources:

1. Wiertsema, S. P., van Bergenhenegouwen, J., Garssen, J., & Knippels, L. M. J. (2021). The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients, 13(3), 886. https://doi.org/10.3390/nu13030886 

2. Carr, A. C., & Maggini, S. (2017). Vitamin C and Immune Function. Nutrients, 9(11), 1211. https://doi.org/10.3390/nu9111211 

3. Iddir, M., Brito, A., Dingeo, G., Fernandez Del Campo, S. S., Samouda, H., La Frano, M. R., & Bohn, T. (2020). Strengthening the Immune System and Reducing Inflammation and Oxidative Stress through Diet and Nutrition: Considerations during the COVID-19 Crisis. Nutrients, 12(6), 1562. https://doi.org/10.3390/nu12061562 

4. Bendich A. (1993). Physiological role of antioxidants in the immune system. Journal of dairy science, 76(9), 2789–2794. https://doi.org/10.3168/jds.S0022-0302(93)77617-1 

5. Lissiman E, Bhasale AL, Cohen M. Garlic for the common cold. Cochrane Database of Systematic Reviews 2014, Issue 11. Art. No.: CD006206. DOI:  10.1002/14651858.CD006206.pub4. Accessed 30 January 2025.

6. Author links open overlay panelSerge Ankri, & AbstractAllicin. (2001a, June 19). Antimicrobial properties of allicin from garlic. Microbes and Infection. https://www.sciencedirect.com/science/article/pii/S1286457999800033 

7. Wessels, I., Fischer, H. J., & Rink, L. (2021, October 11). Dietary and physiological effects of zinc on the immune system. Annual Review of Nutrition. https://www.annualreviews.org/content/journals/10.1146/annurev-nutr-122019-120635

8. Aggarwal, B. B., Yuan, W., Li, S., & Gupta, S. C. (2013). Curcumin-free turmeric exhibits anti-inflammatory and anticancer activities: Identification of novel components of turmeric. Molecular nutrition & food research, 57(9), 1529–1542. https://doi.org/10.1002/mnfr.201200838

9. U.S. Department of Health and Human Services. (n.d.). How much sleep is enough. National Heart Lung and Blood Institute. https://www.nhlbi.nih.gov/health/sleep-deprivation/how-much-sleep   

10. Besedovsky, L., Lange, T., & Born, J. (2012). Sleep and immune function. Pflugers Archiv : European journal of physiology, 463(1), 121–137. https://doi.org/10.1007/s00424-011-1044-0 

11. Institute of Medicine (US) Committee on Sleep Medicine and Research; Colten HR, Altevogt BM, editors. Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Washington (DC): National Academies Press (US); 2006. 3, Extent and Health Consequences of Chronic Sleep Loss and Sleep Disorders. Available from: https://www.ncbi.nlm.nih.gov/books/NBK19961/ 

12. Silvani, M. I., Werder, R., & Perret, C. (2022). The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review. Frontiers in physiology, 13, 943108. https://doi.org/10.3389/fphys.2022.943108 

13. Handayanie, Y., Rahmat, A., & Priyandoko, D. (n.d.). Brain dump activities to overcome student’s intrinsic cognitive load in reproductive systems online learning. Jurnal Pengajaran Matematika dan Ilmu Pengetahuan Alam. https://ejournal.upi.edu/index.php/jpmipa/article/view/37217  

14. Rajmohan Seetharaman a, a, b, c, Highlights•Singing bowls in sound healing meditation offer potential health benefits, AbstractSinging bowl sound meditation is an ancient practice that has been used for centuries in Tibetan and Buddhist cultures as a form of healing and relaxation. The practice involves the use of singing bowls, Chaix, R., Carpenter, L., Landry, JM., Goldsby, T., Imbriani, C., Dakpa, T., Ding, X., Stanhope, J., Bergmann, M., Panchal, S., & Hinterberger, T. (2023, July 21). Exploring the healing power of singing bowls: An overview of key findings and potential benefits. EXPLORE. https://www.sciencedirect.com/science/article/abs/pii/S1550830723001660# 

15. Wendy Menigoz a, a, b, c, d, e, f, Highlights•Earthing (grounding) connects people to the Earth’s natural healing energy.•Reduces inflammation, & AbstractEarthing (also known as grounding) refers to the discovery that bodily contact with the Earth’s natural electric charge stabilizes the physiology at the deepest levels. (2019, November 14). Integrative and lifestyle medicine strategies should include earthing (grounding): Review of Research Evidence and Clinical Observations. EXPLORE. https://www.sciencedirect.com/science/article/pii/S1550830719305476

16. E. Kudo, E. Song, L.J. Yockey, T. Rakib, P.W. Wong, R.J. Homer, A. Iwasaki, Low ambient humidity impairs barrier function and innate resistance against influenza infection, Proc. Natl. Acad. Sci. U.S.A.116 (22) 10905-10910,https://doi.org/10.1073/pnas.1902840116 (2019).

17. Andersen, L., Corazon, S. S. S., & Stigsdotter, U. K. K. (2021). Nature Exposure and Its Effects on Immune System Functioning: A Systematic Review. International journal of environmental research and public health, 18(4), 1416. https://doi.org/10.3390/ijerph18041416 

18. U.S. National Library of Medicine. (n.d.). Exercise and immunity: Medlineplus medical encyclopedia. MedlinePlus. https://medlineplus.gov/ency/article/007165.htm 

19. Nieman, D. C., & Wentz, L. M. (2019). The compelling link between physical activity and the body's defense system. Journal of sport and health science, 8(3), 201–217. https://doi.org/10.1016/j.jshs.2018.09.009