7 Practical Ways to Boost Immunity During Winter 

1.  Nourish Your Body with Immune-Supporting Foods 
A nutrient-dense diet is your first line of defence against winter illnesses.
Focus on foods rich in:
Vitamin C: Oranges, kiwis, berries, bell peppers, and leafy greens.
Vitamin D: Fatty fish, eggs and sun exposure (when it’s there!)
Zinc: Nuts, seeds and legumes.
Probiotics: Yoghurt, kefir, and fermented foods like sauerkraut to maintain a healthy gut microbiome. 

Incorporate lots of herbs and spices like ginger, garlic, and turmeric into your meals for added anti-inflammatory benefits. 

2.  Stay Active—Even When It’s Cold
Regular physical activity helps improve circulation, reduce inflammation, and enhance immune cell function. Aim for at least 30 minutes of moderate exercise most days. Activities like yoga, brisk walking, or indoor dance workouts are perfect for staying active during winter.

3.  Prioritise Sleep
Sleep is when your body repairs and rejuvenates, making it critical for a healthy immune system. Aim for 7–9 hours of quality sleep each night. To improve sleep during menopause, consider: 
- Keeping your bedroom cool and dark.
- Establishing a calming bedtime routine, such as reading or meditating.
- Avoiding caffeine and heavy meals late in the evening. 

4.  Manage Stress Levels
Chronic stress is likely to weaken your immune system, leaving you susceptible to illnesses. Incorporate stress-reducing practices into your daily routine, such as: 
- Deep breathing exercises or mindfulness meditation.
- Journaling to process emotions.
- Spending time on hobbies or with loved ones. 

5.  Stay Hydrated with Immune Boosting Tea
Winter air, especially from central heating can be dry, and dehydration can make you more vulnerable to infections. Aim for 8–10 glasses of water daily, and consider herbal teas like elderberry and echinacea, ginger or green tea.

6.  Support Your Hormones
Work with us or a healthcare provider to balance your hormones if needed. Supplements like omega-3 fatty acids and adaptogenic herbs (e.g., Ashwagandha) can support both hormonal and immune health. 

7.  Consider Science-Backed Herbal Medicine Nature offers incredible support for your immune system, especially during the colder months. Herbal medicines and medicinal mushrooms have long been used to strengthen immunity and improve overall resilience. Below are some standout options for women in menopause. Make sure you ask us about doses and finding the right medical herb for you.