Good news: You don’t have to be sidelined by a cold, the flu or another virus making the rounds this sick season. We reveal how to boost your immune system naturally to make sure you stay healthy all winter long. The best part? It doesn’t require overhauling your diet or spending long hours in the gym. These strategies are surprisingly simple!
How to boost your immune system
While you know that following a healthy diet, getting plenty of sleep and squeezing in daily physical activity are all important to keep your immune system strong, they’re not the only strategies that work. Check out these study-proven hacks that are just as effective:
Wear a hat and scarf
Turns out your grandma was right! If you’re heading outside on a chilly day, wearing a hat and scarf strengthens your immune system against colds and viruses. That’s the word from Harvard Medical School researchers, who recently found that keeping cozy when you’re outdoors allows blood vessels in the airways to stay relaxed and open, tripling the number of immune cells that can reach and destroy invading viruses quickly.
Relax with a glass of wine
Another great reason to enjoy wine with dinner: A recent Italian study suggests that sipping 6 oz. of wine (red, white or sparkling) every day could cut your risk of a cold, the flu, COVID-19 or any other respiratory tract infection by as much as 60 percent. Researchers credit wine’s rich stores of polyphenols—plant compounds that heal and strengthen the airways and bolster a weak immune system so sick-making viruses and bacteria can’t invade.
Soak in the tub
A relaxing, steamy bath can sometimes feel like a guilty pleasure when you have a long list of to-do’s. But making time for three 30-minute soaks each week is a proven way to prevent colds, influenza and other winter ills, Australian scientists report. That’s because even brief spikes in body temperature energize a specialized family of immune cells that have been shown to destroy germs in seconds, bolstering your immune function.
Savor pumpkin pie
This tasty treat is rich in carotenoids, nutrients that reduce inflammation and keep your immune system in peak form. And according to scientists in New Zealand, carotenoids provide up to 24 hours of protection per serving!
Supplement with melatonin
Taking 1 mg of melatonin at bedtime will help you fall asleep more easily if you’re struggling to nod off. But that’s not all it is. Research in the journal Open Heart suggests a daily dose of melatonin halves your risk of winter illness. Plus it can help you recover up to three times faster if a virus does sneak past your defenses. The study authors say melatonin makes viruses sluggish, so your immune system can destroy them before they’re able to grow and spread.
Cozy up with a cup of tea
We think of COVID-19 as a respiratory illness, but a study published in the journal Annals of Gastroenterology confirms that it also grows and spreads in the intestines, causing nausea, abdominal pain, and diarrhea for one in five people infected.
Thankfully, Chinese researchers say black, green, and oolong teas are packed with intestine-healing compounds (polyphenols) that speed your recovery by as much as 30 percent if you sip three cups daily. Bonus: Polyphenols enhance your immune system, improving your body’s your ability to fight off infections like the cold and flu.
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
