As winter stretches on and February rolls around, many of us find our immune systems feeling the strain. Reduced sunlight exposure leads to lower levels of vitamin D, while post-holiday stress and an increase in seasonal illnesses add to the challenge.
It’s no surprise that this time of year can leave us feeling a little run-down! In fact, approximately 1 in 6 adults in the UK* have low levels of vitamin D, which can impact immune health, energy levels, and even bone strength.
But don’t worry! With a few simple adjustments to your daily routine, you can give your immune system the boost it needs to help you feel your best.
Here are 5 practical solutions to keep your immune defences strong this season.
1. Eat Immune-Boosting Foods*
Food is your first line of defence. Fill your plate with nutrient-rich options like:
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Citrus fruits: Packed with vitamin C to support white blood cell production.
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Garlic: Known for its antimicrobial properties, garlic helps fend off harmful invaders.
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Berries: Bursting with antioxidants to protect your cells from damage.
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Ginger: A warming spice that’s great for inflammation and immune support.
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Fermented foods: Options like sauerkraut, kimchi, and yogurt promote a healthy gut microbiome, which is closely linked to immunity.
2. Prioritise Sleep
Sleep is when your body repairs itself, so it’s crucial to get enough rest. Aim for 7–9* hours of quality sleep each night to allow your immune system to recharge and strengthen. If you struggle to wind down, try creating a calming bedtime routine, such as turning off screens an hour before bed or sipping on herbal tea.
3. Get Enough Vitamin D
Vitamin D is a powerhouse for immune health, and during the winter months, many of us don’t get enough. Include foods like activated mushrooms, dairy products, eggs, and oily fish in your diet. Alternatively, you might consider a vitamin D supplement—just be sure to consult your doctor before starting. Low vitamin D levels can also contribute to muscle weakness and fatigue*, making it even more essential to address during these darker months.
4. Stay Active
Regular moderate exercise, such as brisk walking or yoga, can do wonders for your immune response. It improves circulation, reduces stress, and helps your body stay resilient. Even a 30-minute* walk a few times a week can make a difference. Staying active also promotes better sleep and mood, which are key factors in overall immune health.
5. Support Your Gut Health
Did you know that 70% of our immune system cells are found in the gut? A healthy gut microbiome is essential for a strong immune defence. Add fermented foods like kimchi, sauerkraut, kefir, and yogurt to your meals to encourage microbial diversity and better overall health. Pair these with fibre-rich foods to create the perfect environment for beneficial bacteria.
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Top 5 Immune-Supporting Foods to Add to Your Plate
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Citrus Fruits: Rich in vitamin C, they’re a classic immune booster.
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Garlic: A natural antimicrobial that’s as delicious as it is powerful.
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Berries: Antioxidant-packed for fighting off oxidative stress.
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Fermented Foods: Gut-friendly options like sauerkraut and yogurt keep your microbiome thriving.
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Ginger: A spicy, warming root that promotes immune health and reduces inflammation.
Small Changes, Big Benefits
Supporting your immune system doesn’t have to be complicated. By making small but consistent changes—like tweaking your diet, prioritising sleep, and staying active—you can give your body the tools it needs to thrive, even during the toughest months of the year. And remember, every small effort counts!
Ready to take the first step? At Pow Food, we’re here to help with meals packed full of nourishing, immune-supporting ingredients to make healthy eating easier for you. Check out our range of balanced, nutrient-rich meals that are designed to fuel your body and mind.
*References
https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
https://nutritionsource.hsph.harvard.edu/
https://www.sleepfoundation.org/
https://www.endocrine.org/
https://www.sciencedirect.com/science/article/pii/S2095254618301005