Now that the excessive heat of summer is easing off & days are getting cooler, it is important to start thinking about how to keep your body healthy and strong during the colder months. While many often reach for cold and flu medications once symptoms arise, the real key to avoiding illness during winter lies in proactively building up our immune system before the season changes.
Why Building Immunity Before Winter is Important
Winter Weakens the Immune System
During winter, our bodies can face a number of challenges that make it harder to fight off illness. Cold weather, shorter days, and reduced sunlight can all contribute to a weaker immune system. Lack of sunlight, for example, decreases vitamin D production, a key nutrient in immune function. The drop in temperature also means we're spending more time indoors, increasing our exposure to viruses and bacteria in closed spaces.
Preventative Health is Key
By focusing on strengthening your immune system before the cold sets in, you’re giving your body a head start. Rather than waiting for symptoms to emerge, building up your immune system in advance can help reduce your risk of getting sick in the first place while also helping your body to more effectively fight off infections when they arrive & reducing the severity & overall time of being sick!
The Immune System and The Rest of The Body
The immune system doesn’t just protect you from colds and flu—it plays a central role in your overall well-being. On the flip side, when you are highly stressed, run down, nutrient depleted, have digestive issues or are highly inflamed, it can lead to significant impairment of your immune system, even months in advance before winter really sets in!
Nurturing your body now means you can build up those essential nutrients necessary for your immune function & help to support those other areas that may be impacting your immune health, whether it’s a busy schedule, stress, or exposure to environmental toxins, BEFORE the immune system really takes a massive beating.
The Immune System & Nutrient Depletions
Certain nutrient deficiencies can impair your immune system, unfortunately these amazing nutrients are quite easily depleted in modern society’s diet & lifestyle & by the time winter comes if we are already at a deficit then the immune system has to struggle to play catch up!
Vitamin D - This "sunshine vitamin" is vital for immune health, yet most people are deficient, especially as we get out of the summer months. Studies show that vitamin D deficiency can increase the likelihood of respiratory infections, like the common cold and flu and even impacts mood & stress responses!
Zinc - Zinc plays a major role in the development of immune cells and in fighting off infections. During winter, if your zinc levels are low, it can leave you more vulnerable to colds and other illnesses, increase severity & duration of illness & slows wound healing time! Foods like oysters, meat, pumpkin seeds and beans are great natural sources of zinc.
Vitamin C - We all know vitamin C is essential for immune health, and there is a very good reason for it! It’s an antioxidant that helps your body combat harmful free radicals, supports the production of white blood cells, and strengthens your skin as a barrier against germs. Since vitamin C is water-soluble and not stored in the body effectively, it’s important to keep a regular intake through foods like citrus fruits, berries, kiwi fruit, capsicum and broccoli.
Stress & The Immune System
Chronic stress produces a hormone called cortisol which suppresses your immune function. High cortisol levels can disrupt the balance & production of immune cells, making it harder for your body to fight infections.Managing your stress with regular self-care practices, such as yoga, meditation, or simply taking time to relax, can be just as important as eating healthy when it comes to keeping your immune system strong.
Sleep & The Immune System
Poor sleep quality is linked to an increased risk of, severity & duration of illness. Sleep is when your body does much of its repair and recovery, including boosting your immune system’s ability to fight off infections. Prioritising good sleep hygiene, such as maintaining a consistent sleep schedule and reducing screen time before bed, can help support your immune system and improve overall health.
Gut Health & The Immune System
We actually have over 70% of our immune system in our gut! It is a first & major line of defense against a lot of bacteria & viruses but can really be impacted by poor diet, additives in food, stress and antibiotics. Pre and pro-biotic foods like fibre-rich wholefoods (fruit, vegetables, nuts, seeds, legumes, non-processed grains) & fermented foods such as kimchi, natural yoghurt, kefir and sauerkraut can help maintain a healthy gut & immune function!
If you are still struggling with your immune system, feeling run down & need extra support please book in with one of our great naturopaths so we can help build you back up & get your immune system robust & you vital before the winter onslaught!
