Focus on Hydration: Drink Plenty of Water

Staying hydrated is one of the best things you can do for your health, especially in the winter. Drinking plenty of water helps flush toxins out of your system and keeps your mucous membranes moist, which means germs have a harder time getting in. Aim for 6-8 glasses a day as a good rule of thumb.

You should also avoid dehydrating beverages like coffee, tea, and alcohol. While an occasional cup of coffee or glass of wine is fine, too much can dehydrate you and weaken your immunity. Stick to water, herbal tea, warm lemon water with honey, or broth-based soups.

Speaking of soup, stock up on ingredients to make your own. Nothing is more comforting when you're feeling under the weather than a bowl of homemade chicken noodle or vegetable soup. The warm, hydrating broth can soothe a sore throat and the nutrients from the veggies and protein help your body fight infection.

Other ways to boost your fluid intake include:

-Eating lots of fruits and vegetables, which provide hydration in addition to nutrients. Things like citrus, berries, cucumbers and leafy greens are excellent options.

-Keeping a water bottle with you and filling it up throughout the day. This makes it easy to drink water regularly even when you're busy or on the go.

-Adding moisture to the air with a humidifier. Breathing in hydrated air keeps your airways and nasal passages moist, which helps combat germs that can make you sick.

So make hydration a priority this winter and keep that immune system in fighting shape. Your body will thank you for it!

Get Good Sleep: Aim for 7-8 Hours Per Night

Getting good sleep is one of the best ways to keep your immune system strong. Aim for 7 to 8 hours of sleep per night to allow your body to rest and recharge.

Lack of sleep can weaken your immunity. When you don't get enough rest, your body produces stress hormones like cortisol that can suppress your immune response. Skimping on sleep also limits the production of cytokines, a type of protein that targets infection and inflammation in your body.

To optimize your sleep:

  • Stick to a consistent sleep schedule, even on weekends. Going to bed and waking up at the same time every day helps to regulate your body's internal clock and optimize your sleep.

  • Practice relaxation techniques before bed. A calming pre-sleep routine like meditation, deep breathing, or a warm bath can help you sleep more soundly.

  • Limit screen time and blue light exposure. The light from electronics and bright screens tricks your brain into thinking it's daytime. Avoid looking at bright screens 1 hour before bed.

  • Make sure your sleeping environment is cool, dark, and quiet. Use your bed only for sleep to establish the proper association. A comfortable temperature, blackout curtains, white noise, or earplugs can help.


With good sleep hygiene and the right conditions, you'll sleep more deeply and wake up feeling refreshed. Sweet dreams! Getting proper rest will go a long way toward keeping you healthy and boosting your immunity this winter.

Eat Nutrient-Dense Foods: Citrus Fruits, Turmeric and Ginger

Eating the right foods this winter can strengthen your immune system from the inside out. Focus on citrus fruits, turmeric, and ginger which are packed with vitamin C and antioxidants.

Citrus Fruits

Citrus fruits like oranges, grapefruit, and lemons are excellent sources of vitamin C, an important antioxidant that helps support the immune system. Aim for one serving per day of citrus fruit. You can have an orange with breakfast, a grapefruit half as a snack, or squeeze some fresh lemon or lime juice into your water.


Turmeric contains curcumin, a compound with anti-inflammatory effects. Turmeric can help reduce inflammation in the body and may help boost immunity. Add 1/2 teaspoon of ground turmeric to foods like rice, eggs, smoothies, and soups. You can also make turmeric tea by steeping turmeric root or powder in hot water. For extra benefit, combine turmeric with black pepper which aids in absorption.


Ginger has antioxidant and anti-inflammatory properties. Ginger may help boost immunity and ease a sore throat. Grate some fresh ginger root into stir fries, salad dressings, and marinades. You can also make ginger tea by steeping fresh ginger root in hot water, then straining and sweetening with honey to taste. The honey is soothing for a sore throat and also provides antioxidants.

Following these simple steps to boost your nutrition this winter can help keep your immune system strong. Eating citrus fruits, turmeric, ginger and other antioxidant and nutrient-dense foods gives your body the defenses it needs. Focusing on whole foods, drinking plenty of water and getting enough sleep will further help you stay healthy all season long.

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