Beat the bugs: 5 ways to stay healthy this winter

Welcome to February - it's frigid here in the Northeast, dark by 5 PM, and all I want to do is hibernate on the couch. But alas, real life doesn't exactly allow for that ;-)

If your family has been passing around every bug this winter, I'm right there with you. Between the flu, norovirus, and the common cold, it's been a doozy…and it's only February!

Let's be honest: with everything on your plate, you might be in survival mode - but you want to feel your best. Getting sick throws everything off track. When you're down, life doesn't stop, everything still needs to happen…shuttling kids to practices, the meals, the work deadlines. Plus, being sick derails your routines, your momentum and your health goals.

Which is probably why our social media feeds are flooded with posts about "boosting your immune system" with quick fixes and miracle cures.

But here's the thing: as a PhD nutrition scientist and Registered Dietitian with over 25 years of experience, I can tell you that keeping your immune system healthy and primed to fight off infection isn't about magic pills or expensive supplements.

But the good news? The same habits that help you feel better overall also help keep your immune defenses strong. And most of them are simpler than you think.

Let's talk about the 5 essential strategies that support your immune system during these cold, dark, germ-filled February days - the unglamorous stuff that actually works.

1. Feed Your Immune System the Right Fuel (And Stay Hydrated)

I'm going to be straight with you: eating a variety of nutrient-rich foods is one of the most powerful things you can do to support your immune health.

Certain nutrients play critical roles in how well your immune system functions, but you don't need to overthink this or take tons of expensive supplements (more on that in a minute).

Here's what your immune system actually needs:

Vitamin C is a powerful antioxidant that supports various immune cell functions and helps your body produce antibodies. Since your body can't make vitamin C, you need to get it from food like citrus fruits (oranges, grapefruits), berries, bell peppers, broccoli, and tomatoes.

Vitamin D is one of the most important nutrients for immune function. Research shows that people with lower vitamin D levels are more susceptible to infections. You can get vitamin D from fatty fish (like salmon), fortified milk and juices, and eggs. And, fun fact, our body can make vitamin D when our skin is exposed to sunlight.

Zinc is essential for immune cell development and function. It has anti-inflammatory and antioxidant properties, and it's needed for wound healing. Your body absorbs zinc better from animal sources like beef, poultry, and seafood (especially oysters), but you can also get it from chickpeas, beans, tofu, and nuts.

Protein is crucial because your body needs it to make and repair cells - including the immune cells that fight off infections. Include protein at every meal, for example, eggs, Greek yogurt, chicken, pork, beef, fish, beans, lentils, nuts, and seeds.

Vitamin A helps keep the tissues in your stomach, intestines, respiratory system, mouth, and skin healthy - all of which are your first line of defense against pathogens. Think orange and red foods like carrots, sweet potatoes, pumpkin, and butternut squash, plus dairy, fish, and meat.

Vitamin E protects cell membranes from damage and helps your body fight off infections. You'll find it in nuts (almonds, hazelnuts, peanuts), sunflower seeds, and plant oils.

Eating a variety of colorful fruits and vegetables (frozen varieties work just as well as fresh), plus quality protein sources and whole grains, ensures you're getting the mix of vitamins and minerals your immune system needs to function optimally.

And don't forget hydration: Your immune system needs adequate water to function properly. Water helps produce lymph, which carries white blood cells and other immune system cells throughout your body. When you're dehydrated, this process slows down. Aim for about 70 ounces of water daily, though your needs may vary depending on environmental conditions, your exercise routine, sweat rate, and other factors.

What about supplements?

If you're eating a well-balanced diet, you probably don't need a bunch of supplements. With that said, if your diet is limited or you know you have suboptimal levels of specific micronutrients (like vitamin D - which many of us in the Northeast experience during winter), a basic multivitamin or targeted supplement might help fill the gaps.

2. Move Your Body

Regular physical activity is one of the best ways to support your immune system. Exercise increases the circulation of immune cells throughout your body - and the more you have circulating, the better able you are to fight off infections.

The sweet spot? Moderate-intensity exercise for about 30-60 minutes, several days a week. That could be a brisk walk, a strength training session in your basement, a bike ride, or whatever gets you moving and feels good.

That said, if marathon running or other high-intensity endurance activities are your jam, keep in mind that these can temporarily suppress immune function, making you more susceptible to infections. Overtraining has a similar effect.

And, if you're already feeling run down or you're fighting off a cold, this isn't the time to push yourself through a grueling workout.

3. Prioritize Sleep (Seriously, This Matters)

When you're asleep, your body isn't just resting - it's actively restoring and strengthening your immune defenses.

During sleep, your body releases proteins called cytokines that are part of your immune system.

These proteins help your body respond to infection and inflammation. When you consistently skimp on sleep, you produce fewer of these protective proteins.

Research backs this up: people who routinely get less than seven hours of sleep are more susceptible to colds and other respiratory infections.

Aim for seven to nine hours of quality sleep each night. I know that's easier said than done when you're juggling "life", but it's one of the most important things you can do for your immune health (and your overall health). I have lots of sleep tips - email me and I'm happy to share.

4. Manage Your Stress

Chronic stress does a number on your immune system. While your body's stress hormones (like cortisol) serve important functions in the short term, chronic stress keeps these hormones elevated, which can suppress immune function and decrease the production of lymphocytes - the white blood cells that fight off infections.

While we can't eliminate stress completely, we can find ways to manage it better.

This doesn't have to be complicated:

• Take a few slow, deep breaths throughout your day

• Go for a walk (bonus: you're also getting movement and fresh air)

• Try a short yoga or meditation sesh (checkout apps like Calm or Headspace)

• Schedule a phone or in-person meet up with a friend

• Do something you genuinely enjoy, even if it's just for 10 minutes

The goal isn't to be stress-free (impossible!) - it's to have strategies in place so stress doesn't completely overwhelm your system.

5. Don't Skip Your Vaccines

Even the healthiest immune system can use some backup. Vaccines train your immune system to recognize and fight specific pathogens before you're exposed to them.

Talk to your doctor about which vaccines you need and when you're due for boosters.

THE BOTTOM LINE

You don't need to get distracted by the "bright shiny objects" that Instagram sells. Focus on the basics - the same things that help you feel good overall. Eating nutrient-dense foods. Moving your body. Getting sleep. Managing stress. Staying hydrated. Keeping up with vaccines.

Your immune system is working hard for you every single day. Take care of it, and it'll take care of you – so you can keep showing up for everything (and everyone) that matters.

Ready to Feel Your Best This Winter?

Want more practical strategies to feel your best? Grab my FREE guide "Ten Secrets to a Happier, Healthier You" for simple, actionable tips that fit your real life.

Download your free guide here and let's keep you and your family feeling strong all winter long.

What's one habit you're focusing on this month to support your immune health? Tell me about it - I'd love to cheer you on!

Disclaimer: This information is for educational purposes only and is not intended as medical advice. Always consult with your doctor, Registered Dietitian, or other qualified healthcare provider regarding dietary supplements, especially if you have underlying health conditions or are taking medications.