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Strengthen Your Immune System for Winter

Winter is coming! With the cold weather on its way (or already here depending on where you live), it's important to make sure your immune system is strong to fight off those pesky cold and flu viruses. Here are some tips to strengthen your immune system for winter.

8 Tips to Strengthen Your Immune System for Winter

  • Healthy Diet

  • Vitamins

  • Prioritize Sleep

  • Stay Hydrated

  • Moderate Exercise

  • Wash Your Hands

  • Reduce Stress

  • Try Aromatherapy

Healthy Diet

Load up on fruits and vegetables! Eating a balanced, whole foods diet is important for so many aspects of health. It's also good to try to get vitamins from food and not just supplements.


Make sure you are getting enough Vitamin C, Vitamin D, Zinc, Selenium and Iron. As noted above, try to get these vitamins from food and supplement where necessary. Add spinach, berries, chia seeds, flax seeds, orange, salmon, tuna and tomatoes to your meals.

Prioritize Sleep

Another important aspect of health is getting enough sleep. When you're sleeping, your body releases cytokines, an essential protein for immune cell growth.

Stay Hydrated

Another important aspect of overall health is making sure you are drinking enough water. Water helps with transporting nutrients throughout the body and keeping your organs working properly.

Moderate Exercise

Exercise helps with boosting your immune system and sleep. Try taking a walk or a bike ride. There are also many great YouTube workouts you can do from the comfort of your home with or without equipment. Two channels I recommend are Caroline Girvan and HASFit.

Wash Your Hands

Shouldn't you be doing this anyway? :) Wash your hands frequently for at least 20 seconds with warm water and soap.

Reduce Stress

Prolonged high stress can cause numerous health issues, including lower immunity. Stress reduces white blood cells that boost immunity. Lower stress levels can help your immune system fight off infections.

Try Aromatherapy

There is some research to suggest ginger and eucalyptus can help with immunity. Aromatherapy can also help with reducing stress and getting a good night's sleep.

These are just some tips to help strengthen your immune system for winter. Schedule an initial consultation with me at Twin Cities Integrative Medicine to discuss your overall health and wellness.


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