As winter approaches, prioritizing immune health becomes essential to stay resilient against seasonal illnesses. A robust immune system goes hand in hand with a healthy gut, balanced nutrients, quality sleep, and lifestyle choices that support our body's natural defenses. Here are some evidence-based actions you can take this winter to strengthen your immune health holistically.

1. Support Gut Health by Avoiding Inflammatory Foods and Antacids

Your gut is home to nearly 70% of your immune system, making it the front line of defense against pathogens. Foods that cause inflammation—like refined sugars, seed oils, processed foods, wheat, and dairy—can disturb your gut microbiome and weaken immune function. Opt for whole, nutrient-dense foods such as meat, fish, fruits and vegetables as well as fats from coconut, olive, avocado, and animal sources to support a balanced gut.

It's also wise to avoid frequent use of antacids and proton pump inhibitors (PPIs). While these medications provide short-term relief, they reduce stomach acidity lowering one of your most effective immune system barriers to pathogens. Instead, consider natural approaches to manage acid reflux, such as eliminating processed carbohydrates and lowering stress. If you do need a solution to an acute bout of heartburn, try mixing a teaspoon of baking soda in a small glass of water and drinking it. This will neutralize the stomach acid causing discomfort without longer term consequences.

2. Minimize Alcohol Intake

While a festive drink or two may feel comforting in the winter months, alcohol consumption can suppress the immune system by reducing the effectiveness of immune cells and disrupting gut health. Heavy drinking may also interfere with nutrient absorption, making it harder for your body to get the immune-supportive vitamins and minerals it needs. Lastly, alcohol destroys sleep architecture leaving you poorly recovered and ready to face the next day. Limit alcohol to 1-2 drinks per sitting and aim to stop consumption several hours before bedtime to avoid sleep disruption.

3. Eat Zinc-Rich Foods for Immune Support

Zinc is a powerful nutrient that plays a direct role in immune health. Known for its ability to shorten the duration of colds, zinc supports immune cell function, helps wound healing, and acts as an antioxidant. The best sources of zinc come from food, which allows for better absorption and fewer side effects than supplements. Look to include foods like beef, pork, chicken, and oysters to give your body a natural zinc boost.

4. Ensure Adequate Magnesium Intake

Magnesium often flies under the radar, but it’s crucial for hundreds of bodily functions, including immune response. Magnesium helps to regulate the body's inflammatory response and maintain muscle and nerve function. During the winter, stress and reduced sunlight exposure can lower magnesium levels, so make sure to prioritize magnesium-rich foods such as dark leafy greens, almonds, avocados, and bananas.

Magnesium supplements can also be very effective, but be sure to choose a type that’s easily absorbed, like magnesium glycinate. We recommend our clients take 400mg of Magnesium Bisglycinate at night.

*** Click Here for a link to the magnesium supplement I’m taking ***

5. Prioritize High-Quality Sleep

A well-rested body is better equipped to fight off infections. Sleep is when our body repairs itself, consolidates immune memory, and replenishes energy. During winter, the temptation to stay indoors and binge-watch TV can easily disrupt sleep patterns. Try setting a consistent bedtime routine, limiting screen time an hour before bed, and creating a calm, dark environment to promote quality sleep.

Poor sleep is also linked to chronic inflammation, which can hinder immune function. Aim for 7-9 hours of uninterrupted sleep per night to allow your immune system to stay sharp and responsive.

6. Supplement with Vitamin D

Winter brings shorter days, meaning less sunlight and, often, a dip in our vitamin D levels. Vitamin D is essential for immune health, as it supports both the innate and adaptive immune responses. Studies have shown that low vitamin D levels are linked to higher susceptibility to infection, making it especially important to maintain adequate levels during the colder months.

Try spending time outside in natural light during midday, even in winter, to help your body produce vitamin D. Since it can be challenging to get enough vitamin D from sunlight and food sources alone, a daily supplement is almost always necessary. We recommend 10,000Iu a day in the winter in an attempt to achieve optimal levels of Vitamin D which can be measured through a simple blood test. The optimal range is 60-80 ng/mL..

*** Click Here for a link to the Vitamin D3 supplement I’m taking ***

Winter walks help boost your immune system!

7. Exercise Wisely and Regularly

While intense workouts are great for boosting overall fitness, moderate exercise is more beneficial for immune health. Physical activity increases circulation and lymphatic flow, which helps immune cells move throughout the body, making it easier for them to detect and fend off infections as well as improving your body’s natural ability to “take out the cellular garbage”. However, over-exercising can weaken your immune system, so balance is key.

Check out our full guide on how to exercise if you’re not feeling your best.

Putting It All Together: Small Changes, Big Impact

By focusing on gut health, limiting alcohol, eating nutrient-dense foods, ensuring adequate sleep, and balancing exercise, you can build a stronger immune system this winter. Each step supports not only your physical health but also your mental well-being, setting you up for a season of resilience, energy, and wellness.

With these holistic strategies, you’ll be giving your immune system the care and support it needs to thrive through winter and beyond.

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