Last Updated:November 11, 2025, 07:43 IST
Boost your immune system this winter with expert tips on nutrition, sleep, hydration, and vaccines. Stay healthy all season.
Warm, grounding foods and spices boost immunity.
As the cold weather creeps in, so do the sneezes, coughs, and bouts of exhaustion. Winter can be a draining season for your immune system, which is why it’s important to support your body’s natural defences. Building immunity doesn’t rely on quick fixes; it’s about maintaining consistent, preventive habits that keep you healthy from the inside out.
Dr Sameer Bhati, Public Health Expert, shares all you need to know:
A good start is making small changes to your eating habits. Oranges, amla, guava, and pomegranate are seasonal fruits rich in vitamin C, which strengthens the immune system through their antioxidant properties, helping the body fight off infections. Nutritious foods containing zinc such as nuts, seeds, and lentils, also help activate immune responses.
Staying hydrated is equally important. You can drink decaffeinated tea, hot water with lemon and honey, or herbal teas. Proper hydration keeps the mucous membranes moist, making it harder for viruses to enter the body.
Daily workouts even a brisk walk or yoga session help keep blood circulating efficiently and support immune cell function. Aim for 7–8 hours of good-quality sleep, as restful sleep directly improves immune performance.
Another layer of protection is vaccination, especially against influenza and pneumonia. For individuals with chronic conditions such as diabetes, hypertension, or respiratory issues, regular preventive health check-ups are highly recommended. Avoid crowded indoor spaces with poor ventilation, and maintain good hand hygiene throughout the season.
A strong immune system is your best ally through winter. Eat mindfully, rest well, and practice preventive care to enjoy the comforts of the season without compromising your health.
About the Author
Swati Chaturvedi is a seasoned media professional with over 13 years of experience in journalism, digital content strategy, and editorial leadership across top national media houses. An alumna of Lady Shri Ram …Read More
Swati Chaturvedi is a seasoned media professional with over 13 years of experience in journalism, digital content strategy, and editorial leadership across top national media houses. An alumna of Lady Shri Ram … Read More
First Published:
November 11, 2025, 07:43 IST
Disclaimer: Comments reflect users’ views, not News18’s. Please keep discussions respectful and constructive. Abusive, defamatory, or illegal comments will be removed. News18 may disable any comment at its discretion. By posting, you agree to our Terms of Use and Privacy Policy.
