Boost Your Immunity to Support Your Energy Levels This Winter

While winter bugs can be hard to avoid, you can support your body in a way that helps to strengthen your immunity & improve your energy levels

As the days grow shorter, colder, and darker, it can feel like everyone around you has a sniffle, cough, or worse. If you’re already exhausted and bracing for the season, wondering if you can handle yet another winter filled with runny noses and lingering colds, you’re not alone!

While winter bugs can be hard to avoid entirely, you can support your body in a way that helps strengthen your immunity and improve your energy levels. Here’s a guide to help you boost your immune system this winter with simple, realistic changes that support both your health and energy levels. And while I can’t promise zero snotty noses, these steps will help keep you stronger and more resilient.

1. Nourish Your Body with Immune-Supporting Foods

A diet rich in variety, whole grains, lean meats, fish, pulses, colourful vegetables, fruits, nuts, and seeds, provides your immune system with essential nutrients. The essential nutrients for immune function include vitamins A, B6, B12, C, and D and copper, folate, iron, selenium, and zinc. These elements help build up your body’s defences against infection, but it can be hard to know where to begin. Here are a few ways to make nutritious choices simpler and more accessible.

Breakfast Choices to Energise and Strengthen Immunity:
Breakfast is a powerful opportunity to set yourself up for a day of balanced energy and immune support. Swap sugary cereals for homemade, nutrient-packed options like porridge topped with berries, seeds, and nut butter for a dose of healthy fats, protein, and fibre. Or try scrambled eggs on sourdough toast with a side of cooked tomatoes, which are rich in vitamins A and C. For those with a busy schedule, smoothies made with overnight oats, berries, spinach, and a scoop of protein powder make a great on-the-go breakfast.

Snack Smart to Keep Energy Steady:
Mid-afternoon can be a time when our energy dips, making us more vulnerable to fatigue. Choose snacks that keep you fuelled and supported, like homemade energy balls with oats, nuts, and dried fruit, or a few veggie sticks with hummus. These options pack in essential nutrients without weighing you down or spiking your blood sugar.

Dinner as a Rainbow of Nutrients:
Dinner is the perfect time to bring colour and diversity to your plate. Try dishes that combine lots of veggies, herbs, and spices, like a warming turkey chilli (perfect for the slow cooker) or a Moroccan chickpea stew packed with spices. Variety is key to nourishing your body with the range of nutrients it needs to stay resilient through the season.

Although a balanced diet is the first line of defence, the UK government also recommends supplementing with 10 mcg of vitamin D daily from October to March. Vitamin D is not only essential for immunity but also plays a critical role in supporting mood and energy levels, making it especially important as daylight dwindles.

2. Prioritise Quality Sleep

A good night’s sleep is the foundation of health and immunity, yet sleep often gets sacrificed in busy schedules. When we sleep, our bodies go through crucial repair and maintenance processes, allowing us to recharge physically and mentally. You may think you can catch up on sleep on the weekends, but a consistent sleep deficit raises cortisol (the stress hormone) levels, compromising immune function. Research shows that getting less than six hours of sleep for consecutive nights can increase cortisol levels in adults by as much as 50-80%, leaving us vulnerable to infections.

Tips for Restorative Sleep:

Limit Caffeine: Aim to avoid caffeine at least six hours before bedtime. Even a late-afternoon coffee can interfere with your ability to fall asleep and affect the quality of sleep you do get.
Establish a Routine: Consistency is key. Try to go to bed and wake up at the same time each day. Avoid screens for at least an hour before bed, as the blue light emitted by devices can reduce melatonin production, making it harder to fall asleep.
Create a Relaxing Environment: Dim the lights and engage in calming activities before bed, such as reading or gentle stretching, to ease the transition into restful sleep.

3. Get Active and Embrace the Outdoors

Staying active and getting outside is a great way to support your immune system, even if it’s just for a short walk. Moderate exercise has been shown to enhance immune function by improving circulation and promoting the movement of immune cells throughout the body. Plus, exposure to sunlight helps increase vitamin D levels, which is especially helpful in winter.

Ideas for Staying Active and Enjoying Nature:

Walking or Hiking: A brisk walk outdoors is beneficial in multiple ways: fresh air, exposure to natural sunlight, and movement that supports immunity.
Gardening: Yes, even in colder months! Gardening gets you moving and brings you into contact with soil microbes that may boost immunity. Exposure to soil bacteria like Mycobacterium vaccae has been linked to increased serotonin levels in the brain, known to support mood and energy.
Outdoor Activities You Enjoy: Whether it’s a bike ride, a run, or simply pottering in the garden, find an outdoor activity that feels good and sustainable for you.

4. Manage Stress to Prevent Burnout and Boost Immunity

Chronic stress is a major contributor to weakened immunity. High levels of cortisol not only disrupt sleep but can also impact how effectively the immune system responds to threats. Fortunately, there are manageable ways to keep stress in check. Regularly taking time to unwind and relax not only helps your mental well-being but also boosts your immune system’s ability to function at its best.

Simple Strategies to Manage Stress:

Mindful Breaks: Dedicate a few minutes each day to simple mindfulness practices like deep breathing or meditation.
Joyful Activities: Spend time doing things that bring you joy, whether it’s a hobby, reading a good book, or catching up with a friend over coffee.
Journaling: If you find yourself overwhelmed with thoughts, try journaling. Putting pen to paper can be therapeutic and helps organise your thoughts.

5. Consider Professional Support

Sometimes, no matter how well we eat or how much we try to reduce stress, we may still feel low on energy and resilience. If you’re looking for a more personalised approach, working with a health professional like myself can be helpful. Individualised support can help you address specific needs and better support your immunity and energy levels throughout winter.

Author: Claire Thomas Registered Nutritional Therapist (BN (Hons), PGCert, PGCertEd, PGDiploma)

Categories: : boost your immunity, eating well, energy