How to boost your immune system ahead of winter

By Cian Minihane

As if we hadn’t heard enough about viruses of late, now a wave of winter cold and flu is upon us.

Protecting your health over the next few months is very important, and although sensible precautions help, boosting your immune system is the best chance of being able to fight off symptoms. This week I want to run you through how you can do this, while also improving your physical health and performance over winter.

Exercise daily

It can be much more of a challenge to get any exercise during the dark winter months, but it’s more important than ever. You need exposure to as much natural light as you can get where possible to maintain vitamin D levels. Even an evening walk as the darkness falls, though it may seem like a massive effort to tear yourself off the couch, will be well worth it.

Regular exercise helps boost your immune system and to fight off infection, and it does wonders for keeping you positive. It helps your body maximise capacity to perform effectively, increases blood flow, reduces stress and improves the regularity of your sleep/wake pattern.

Layer up

Viruses survive longer at colder temperatures, and proliferate quickly, so they spread faster. Colder weather can blunt the immune response, and we know rhinoviruses do best in cold dry air.

When viruses come in contact with the nose or throat, they multiply quickly when our body temperature drops. Layering clothes for exercise will help control body temperature.

Wear a moisture-wicking base layer to take moisture away from the skin, then an insulating warm layer over it. You can add a third layer of something thin and waterproof as weather dictates, though that can interfere with moisture evaporation.

Dynamic warm-up

Exercising in colder weather calls for dynamic warm-up and cool-down, rather than static stretching where you hold a position to stretch muscles.

Start and finish all cold-weather activity gently, to give muscles an active range of motion during which they come to the right temperature.

Then you can do static stretches after you’re finished a workout to maintain flexibility.

Increase nutrient-dense food and reduce sugar

Incorporating more plant-based foods into your diet will ensure your body is getting the nutrients it needs to boost your immune system. It also aids physical recovery after exercise, optimising your ability to fight off viruses and bacterial infections.

High sugar intake has the opposite effect, supressing the immune system and lowering defences. Make a conscious effort to stay away from high-sugar beverages, refined processed carbohydrates and junk in general.

No Halloween sweeties for you!

Increase fermented foods

The bacteria in your gut has a significant impact on your immune system.

Fermented foods are high in probiotic content which can give your immune system a boost it needs to reduce your risk of infections, aid digestion and aid weight loss. Examples are kefir, kombucha and sauerkraut, but if you want one you can pronounce easily, a simple yoghurt will live cultures will do the trick.

Get some zzzzs

Sleep has a massive impact on the immune system. While we sleep, our body is still working on protecting us! Getting more quality sleep can enhance the ability of protective T cells to adhere to and destroy cells infected by viruses.

Make these small steps towards nurturing your immune system this winter for benefits. It will help to boost your health over winter by reducing infection such as colds, but it also will allow you to continue your journey towards the body, lifestyle and mindset you want to build for you!

Implement these systems now to allow you to look after you. Let’s go after it guys and nail this winter training season!

Cian Minihane is the owner and head coach at CM Fitness And Personal Training.