Boost Your Immune System to Stay Well This Winter

The winter season is full of holiday joy, family time, and fun gatherings. But it also comes with colder weather and more time spent indoors, which can make it easier for germs to spread. The good news? You can take simple steps to keep your immune system strong and enjoy winter to the fullest. Here are some easy, practical tips to help you stay healthy this winter.

Vaccines are one of the best ways to protect yourself from winter illnesses. Here's what you should consider for your winter wellness plan.

• Flu Shot: The flu virus changes every year, so you need a new shot annually. According to the CDC, the flu vaccine lowers your risk of getting sick by 40-60%. Even if you do catch the flu, the vaccine can make your symptoms much milder. Flu shots are currently available at our Village Medical practices. Stop in to get yours.
• COVID-19 Booster: Updated boosters protect against the latest virus variants.
• RSV Vaccine: If you're over 60, this vaccine protects against Respiratory Syncytial Virus, which can cause serious illness. The CDC recommends a single dose of any FDA-licensed RSV vaccine for all adults ages 75 and older and adults ages 50–74 at increased risk of severe RSV.
• Pneumonia Vaccine: Recommended for adults 50 and older and people with certain health conditions.

While early fall is the ideal time to get vaccinated, it's never too late to get protected. Schedule your vaccinations today, whether through your doctor, advanced practice provider* (APP), local pharmacy or community clinic. Be sure to bring your vaccine records with you and ask them any questions you have.

What you eat matters, especially when it comes to boosting your immune system. During the winter season and the many holidays, balance treats with nutritious foods that strengthen your body's defenses.

• Citrus fruits (oranges, grapefruits, lemons): Rich in vitamin C, which helps fight infections.
• Leafy greens (spinach, kale): Packed with vitamins and antioxidants
• Garlic and onions: Contain germ-fighting compounds
• Yogurt with probiotics: Supports gut health, which is key to immunity
• Lean proteins (chicken, fish, beans): Helps your body build antibodies

Your body repairs itself while you sleep, and most adults need between 7-8 hours each night. If you don’t get enough rest, your immune system weakens. Many of my patients ask what they can do to get the sleep they need. Here are some of my suggestions:

• Set a goal to get at least 7-8 hours of sleep per day.
• Reduce noise, bright lights and extreme temperatures in your bedroom.
• Maintain a regular bedtime and wake-up time even on weekends or days off work.
• Use the bed mainly for sleep, and to go to bed only when tired.
• If you find yourself still awake after 30 minutes, it's a good idea to get out of bed for a little while. Try doing a quiet activity that helps you relax, like reading a book or listening to calm music. Avoid things that make your brain too active, such as watching TV, scrolling on your phone or working. Once you start to feel sleepy, go back to bed.
• Avoid taking too many naps during the daytime. If you need a nap, limit it to no more than 30 minutes.
• Avoid alcohol, caffeinated beverages, and nicotine products for at least six hours before going to sleep.
• Avoid vigorous exercise and large meals for at least four hours before bedtime.

Regular exercise helps immune cells move through your body more effectively. You don't need intense 60-minute workouts. Doing just 20 – 30 minutes of moderate activity most days will make a difference. At least 150 minutes per week if possible. To help keep you motivated, try and pick activities you enjoy.

For added movement, consider:

• Taking a brisk walk
• Using the stairs instead of the elevator
• Doing gentle stretching

Holiday stress can weaken your immune system. When you're stressed, your body produces cortisol, which can suppress immune function over time.

Here are some healthy ways to reduce stress:

• Practice mindfulness or meditation
• Spend time outdoors
• Connect with family and friends

This simple habit is incredibly effective. Wash with soap and water for at least 20 seconds, and if soap isn't available, use an alcohol-based hand sanitizer. Be sure to wash your hands:

• Before eating
• After being in public
• After coughing or sneezing
• After using the bathroom

Winter is a time for joy, family and celebration, but staying healthy is key to fully enjoying the season. By taking a few simple steps, you can keep your immune system strong and ready to fight off germs. Remember to start small by choosing one or two tips to focus on today. Whether it’s scheduling your vaccines, packing a nutritious snack, or taking a relaxing walk, every effort counts. Take charge of your wellness and make this season your healthiest yet!

*An advanced practice provider includes a nurse practitioner or physician assistant.