Conquer colds: Expert tips for boosting your immune system this winter

Every year when the weather turns cold, our thoughts turn to warm blankets, hot cocoa … and winter illnesses. Too many of us end up with a cold, flu or infection after temperatures drop. Fortunately, there are ways to help your body fend off winter viruses and infections.

Carrie Daniels, FNP, is accepting new patients. Click on the photo to learn more and to schedule an appointment online.

Family Nurse Practitioner Carrie Daniels, Beacon Medical Group Elkhart East, explains why winter brings a higher chance of illness and shares some of her tips for fortifying your immune system this year.

What’s wrong with winter?

Carrie says there are several reasons why the immune system needs extra support during the winter season. The first is that cold air causes dry nasal passages. “This then reduces the body’s ability to fight viruses we may encounter throughout our day,” she explained.

The nasal passages have a key role in when it comes to the body’s defenses. When the air we breathe contains virus particles, cells in the nose act quickly to surround them with mucous so the body can expel the invaders. Cold air greatly reduces this response, giving viruses more time to infect cells in our nose.

In addition, we tend to stay indoors more when it’s cold outside. “This puts people in closer contact, thus passing viruses more easily,” said Carrie.

Finally, lower levels of vitamin D mean reduced support for the immune system. We’re exposed to less sunshine during the winter months, so our bodies have less of this important vitamin.

How to boost your immune system

Exercise and diet will help make your immune system as strong as possible this winter. “Exercise boosts the cells that help fight illness and infection,” Carrie said. “It can also help push bacteria from our lungs.”

In addition, exercise reduces stress. That’s a good thing for your immune system, because stress actually reduces the number of cells in your body that fight viruses. Carrie recommends 150 minutes of exercise a week.

She says that a healthy diet also boosts immunity. “Various supplements — such as vitamin C, garlic, zinc and vitamin A — are marketed for immune support,” she said. “But it’s often best to consume foods rich in these vitamins in place of supplements.”

She adds that fruits, leafy green vegetables, brightly colored vegetables, fish, lean poultry and beef all help to support the immune system.

Getting enough vitamin D is a little more challenging. “Only small amounts are available in dairy products and eggs, so vitamin D supplements are generally recommended,” Carrie said. Adult doses are 600 to 800 mg daily, but higher doses may be needed during the winter.

It’s not all about good foods, however. “Just as we have immune-boosting foods, we also have immune-destroying foods,” Carrie explained. Foods that may damage the immune system include convenience foods, processed foods, sugars and alcohol.

The keys to avoiding illness

Our bodies and immune systems are complex, so the best approach for reducing your risk of illness includes several healthy practices:

• Eat a healthy diet
• Take vitamin D supplements
• Stay hydrated with healthy beverages like water
• Get enough sleep
• Manage your stress

Finally, don’t forget the tried-and-true habit of washing your hands frequently and avoiding being around people who are sick. Your body will thank you!

Here for you

Looking for a primary care provider? Many Beacon providers are accepting new patients — and online scheduling is easy and convenient. Schedule an appointment today: https://www.beaconhealthsystem.org/ready-to-serve/