How to boost your immune system before winter

In winter, the days are shorter, colder temperatures can take a greater toll on our energy levels, and we spend more time indoors. Since this is the time of year when respiratory viruses circulate the most, boosting your immune system in preparation for the cold season is a great idea.

Eating a varied diet, getting restful sleep, staying active and adopting healthy habits can make a real difference throughout the cold season.
 

What should you eat to stay healthy during winter?

Aim for a rich and varied diet. To do its job properly, the immune system needs a wide range of nutrients. Rather than looking for a miracle food, focus on including a wide variety of nutritious options on your plate.

The goal isn’t to make life more complicated with complex recipes, but rather to make smart food choices and put together balanced meals that nourish your body day after day. Greater variety also means more colourful and appetizing plates that can lift your spirits!

Here are the foods you should eat on a regular basis:

• colourful fruits and vegetables: citrus fruits, berries, bell peppers, carrots, squash, green vegetables
• protein-rich foods: eggs, fish, legumes, tofu, Greek-style yogurt, poultry
• whole grains: oats, brown rice, whole-wheat bread
• healthy fats, particularly those found in nuts, seeds, avocados and fatty fish

Look for foods rich in vitamins C and D, zinc and iron — nutrients that contribute to the proper functioning of the immune system. Pumpkin seeds, legumes and seafood are sources of zinc. Fatty fish and fortified foods can contribute to your intake of vitamin D, which is essential for bone health and proper immune system function.

During the winter, some people may need a vitamin D supplement. Talk to your pharmacist or a healthcare professional to find out if this applies to you and what dosage is recommended.

Tip: Try meal bowls! Infinitely customizable, they can be made with whatever ingredients you have on hand (and many options don’t even require cooking). They’re colourful and delicious, open the door to a world of flavours (Mexican, Thai, Korean, Californian, Hawaiian, etc.), can be prepared ahead of time and are perfect for lunches!
 

Your sleep needs change in winter: why listen to your body?

Getting enough sleep is a way to support your natural defences without making any effort… at least, that’s how it may seem. In fact, when we sleep, the body does more than simply rest. It regenerates and adjusts several essential processes, including those related to the immune system.

During winter, we may sleep more, have a harder time getting up in the morning and feel tired more often. This may be because our biological clock seems to continue reacting to the seasons.

One study suggests that during winter, we sleep (or may need to sleep!) nearly an hour longer on average. Scientists also observed a marked increase in REM sleep. This stage, during which dreams are more frequent, plays an important role in memory consolidation, learning and emotional balance. Feeling the need to sleep more or slow down a little during the winter isn’t necessarily a matter of lacking willpower. It could simply be an expression of a natural rhythm that is deeply rooted in us.

Although sleep needs can vary from person to person, most adults are estimated to need around 7 to 9 hours of sleep per night. Teenagers generally need 8 to 10 hours, while children need between 9 and 13 hours depending on their age.

In winter, reduced daylight, changes in our daily routines, and stress can easily disrupt our sleep cycle. Certain habits can help promote more restful sleep:

• try to wake up and go to bed at the same times every day, regardless of the day of the week
• reduce screen exposure before bedtime
• avoid caffeinated beverages after 3 p.m.
• in the evening, establish a relaxing routine: reading, taking a warm shower, doing gentle stretches or listening to calming music
• keep your bedroom at a comfortable temperature
   

Continue moving despite the cold

As the mercury drops, it can be less tempting to venture outside. However, regular physical activity has been shown to contribute to overall well-being, help manage stress, and improve sleep quality — all three of which indirectly support the immune system.

There’s no need to work out intensely every day. The key is to find an activity you enjoy enough that it doesn’t feel like a chore. Walk, go sledding, go skating… And if your routine starts to feel boring, Alaskan offers plenty of activities to break the monotony: go on a treasure hunt or an obstacle course, build an igloo, play yukigassen, and more. Whether you’re on your own, with a partner, with friends or with the whole family, there are plenty of fun ways to enjoy winter.

To enjoy the outdoors while staying comfortable, the best approach is to dress in layers. Several lightweight, appropriate layers are often more effective than a single very thick garment. They trap warm air close to the body, make it easy to adjust your clothing to stay dry and comfortable, and generally provide greater freedom of movement.

The importance of staying hydrated even in winter

In winter, it can be harder to notice the signs of dehydration than in summer. Fatigue, difficulty concentrating, dry skin, chapped lips and even headaches are all symptoms to be aware of, since water plays an essential role in blood circulation and actively helps deliver oxygen to cells.

Drinking enough water helps the body function properly and supports the mechanisms involved in our natural defences. Staying well hydrated also helps keep the mucous membranes in the nose, throat and airways comfortable. These natural barriers play an important role in preventing certain microbes from entering the body.

Water is an excellent choice, but unsweetened herbal teas, milk, soups and water-rich foods such as fruits and vegetables also contribute to daily hydration.

Tip: If you feel thirsty, it means your body has already started to become dehydrated. It’s better to drink small amounts regularly rather than wait until you feel thirsty. In fact, drinking too much water at once can put extra strain on the kidneys, cause discomfort and prevent the body from properly absorbing it.

Why and how to reduce your stress levels

Easier said than done. While stress is a part of life, when it becomes persistent or too intense, it can interfere with sleep, disrupt eating habits and drain the energy you need to get through the day.

Learn to identify what truly helps you unwind: spending time with loved ones, getting some fresh air, cooking, reading, doing something creative… Reconnect with your passions and make time for the things you enjoy.

Don’t have much time? Even short breaks can help. Take five minutes to focus on deep breathing, step outside without your phone or enjoy a hot drink away from notifications. These simple actions won’t make your responsibilities disappear, but they can help restore balance to your daily routine and give you a clearer perspective on your priorities.
 

Prevention: the foundation of a strong immune system

Supporting your immune system also means avoiding unnecessary exposure to the risk of viral transmission. A few simple habits can still be highly effective:

• wash your hands regularly
• cough or sneeze into the crook of your elbow
• clean frequently touched surfaces (door handles, light switches, etc.)
• stay home and limit contact with others if you have significant symptoms

Vaccination can also help reduce the risk of complications associated with certain seasonal infections, such as the flu.

Taking care of your physical and mental health to get through the winter

There is no magic solution to never getting sick. However, by taking care of your sleep, diet, stress levels and physical activity, you give your body a strong foundation to get through the winter. Adopting new healthy habits can help make the cold season surprisingly energizing.

Note: This article provides general information and is not a substitute for personalized medical advice. If you have a medical condition, persistent symptoms or questions about supplements, consult a healthcare professional.