4 Key Habits to Boost Your Immune System This Winter

As the days grow shorter and the cold sets in, all we want to do is curl up in bed. But the habits we adopt each day are essential for our well-being—including the health of our immune system. According to Chloe Ward, a functional nutrition practitioner, "The immune system is closely linked to other systems, particularly the gut, which houses more than 70% of immune cells." Ward adds, "Eating nutrient-rich foods, reducing stress, ensuring quality sleep, and staying active all support immunity by fighting inflammation, enhancing gut health, and boosting the body’s ability to resist infections." This is why it’s crucial to avoid a sedentary lifestyle.

Staying active and healthy can be challenging, but with these simple, expert-backed habits, you'll find practical ways to safeguard your health, support your gut, and strengthen your immune system.

4 Key Habits to Strengthen Your Immune System

1. Focus on Gut Health

Gut health is the cornerstone of immunity-boosting habits, says Dr. Amy Myers, a functional medicine expert. “Imagine your immune system as the army within your body,” she explains. “When this army is fortified by a healthy gut, it has all the necessary tools to defend against attacks. But when your immune system is compromised, it becomes susceptible to these attacks. A healthy immune system cannot thrive without a healthy gut.”

That's why it's so vital to nourish your body with gut-friendly foods, Ward explains. “Incorporate fermented foods like sauerkraut, kimchi, and kefir into your diet to increase the beneficial gut bacteria that play a crucial role in regulating the immune response.” Additionally, focus on consuming prebiotic-rich foods—such as asparagus, garlic, and bananas—to strengthen a healthy gut lining.

2. Practice Breathwork and Mindfulness

Believe it or not, engaging in mindfulness practices can significantly enhance your immune system. “Practices like deep breathing and journaling gratitude can help reduce stress, which otherwise can lower immune function by raising cortisol levels,” says Ward. “Techniques such as diaphragmatic breathing also aid in better oxygen supply and improve cellular health.” Consider making these habits part of your daily life—for instance, dedicate 10 minutes to meditation before sleep.

3. Get Sufficient Sleep

Sleep isn't just a break after a busy day—it's a crucial aspect of maintaining overall well-being, explains Dr. Myers. “Sleep plays a vital role in learning, memory, and even detoxification,” she shares. “Lack of sleep can affect your heart, brain, metabolism, and lead to depression, anxiety, and weakened immune and gut health.” Focus on establishing a sleep routine that fosters relaxation, such as limiting screen time before bed.

4. Properly Manage Stress

While managing stress effectively may seem tough, the rewards are worth it. “Chronic stress causes high cortisol levels, which over time can impair immune function by limiting the body’s ability to generate essential immune cells, like lymphocytes (white blood cells),” says Ward. “This reduces the body’s ability to fight infections and chronic diseases.” There are many ways to reduce stress: journaling, walking, meditation, and speaking with a mental health professional are just a few options available to you.

Habits That Can Weaken Your Immune System

Just as there are habits that strengthen your immune system, there are also those that can undermine it, according to Dr. Myers. “Harmful behaviors like smoking, overconsumption of alcohol, and leading a sedentary lifestyle can promote inflammation and lower immune defenses,” she explains. “Unhealthy nutrition—especially diets lacking vital nutrients like vitamin C, vitamin D, and zinc—can hinder proper immune function. Chronic sleep deprivation and high stress can elevate cortisol, a hormone that reduces immune responses.”

Similarly, poor sleep habits can severely impact your body's immune system, states Ward. “Lack of sleep reduces the production of cytokines, proteins that play a crucial role in fighting infections, and impairs overall immune cell function.” If you’ve been following some of these unhealthy habits, don’t worry—it's never too late to start making healthier changes.