Healthy Winter: 7 Ways To Avoid Colds And Flu By Strengthening Your Immunity

Healthy Winter

Learn How To Protect Yourself From Winter Illnesses (Healthy Winter )

Winter is a season that pleases many people who like lower temperatures, but despite all its charm, it brings with it some discomfort, such as an increase in respiratory diseases and other symptoms typical of cold weather.

Low temperatures, along with low air humidity and the crowding of people indoors, greatly favor the spread of these diseases, mainly affecting those with low immunity.

However, there are some habits that we can adhere to to strengthen our immunity, thus reducing the risk of contracting these diseases that spread so easily in the winter period.

1 – Balanced diet

    Having a balanced and healthy diet is essential for those who want to strengthen and keep their immunity up to date. Prioritize more natural, less processed foods, a good way to identify these foods is by putting into practice the well-known phrase said by nutritionists “Peel more and unpack less”.

The food has to be very rich in proteins, minerals, vegetables, fruits, and antioxidants. Foods such as kiwi, broccoli, spinach and ginger, fish, poultry, legumes, linseed, chia, and nuts, play a very good role in strengthening immunity in our body.

Consume probiotics, as they are good bacteria that act on the intestinal flora, promoting more immunity. They can be found in foods such as natural yogurt, kefir, sauerkraut, among others.

2 – Adequate hydration

    We should be hydrated all year round, but we know how difficult it is for some people to consume less water during the winter period. Water plays a crucial and indispensable role in keeping our bodies healthy through hydration.

In addition to hydrating, it also removes toxins and keeps the mucous membranes healthy, and this is important because they form a natural barrier in the body against viruses and bacteria.

Let’s clarify, that juices, teas, and other drinks, are additional in your day to day, but do not replace the water in your body, so make an effort to drink at least 1.5 liters of this precious liquid, or check the amount accordingly. with your weight.

3 – Practice exercises

  Many people are not aware that physical activity, in addition to being beneficial for the mind, cardiovascular health, and physical conditioning, also acts to strengthen the immune system.

When you exercise regularly, your blood circulation increases, helping to distribute immune cells throughout your body. Practicing physical exercises helps a lot to reduce stress. A stressed person consequently has their immunity affected.

Seek to do some activity that matches your style and physical condition, some options like walking, running, yoga, and swimming are excellent and you can start with 30 minutes a day, but it is always recommended to have a medical evaluation beforehand.

4 – Quality sleep

  Contrary to what many think, sleep is not just a moment of renewal and rest, but it acts mainly by reducing inflammation in the body and strengthening the immune system.

Having a good night’s sleep, with a period of around 8 to 9 hours, is essential so as not to increase susceptibility to infections. In the case of children, this time can extend to 10 to 11 hours of sleep.

For this, prepare a suitable environment at bedtime, keep the room dark, and no cell phone or television on until sleep comes, as it may take longer and affect the quality of sleep.

5 – Stress management

Stress when it reaches a chronic level, aggressively affects health, weakening immunity, and making the body more susceptible to diseases.

There are some healthy habits to deal with stress, such as walking listening to music, reading a good book, meditation, yoga, handicrafts, or any other hobbies that you enjoy, bringing a sense of well-being, in body and mind.

In some cases, consulting professionals such as therapists or psychologists can have excellent results in the medium and long term.

6 – Wash your hands regularly 

  Some types of infections are often contracted through dirty hands and nails. It seems like an insignificant and banal habit, but it is of paramount importance to maintain hand hygiene.

There is a correct way to wash them. For approximately 20 seconds, wash your palms, back, between your fingers, nails, and wrists with soap and water. This way you will be doing effective hygiene, avoiding contracting viruses and bacteria.

The essential moments are before eating something, after using the bathroom and when you get home, but also wash whenever you think it’s necessary. If there is no way to wash it, use alcohol with a concentration greater than 60%.

7 – Avoid touching your face

As we already know dirty hands are a common vector for the entry of germs into the body, therefore their contact on the face, specifically on the mucous membranes, such as the nose and mouth, are highly infectious.

Some infections that can be contracted through the mucous membranes cause respiratory, eye, skin, and other diseases that we can avoid by simply not touching our face with dirty hands.

Having a wet tissue, and an alcohol bag, are practical options to be able to wash your hands outside the house if you need to touch your face.


These are seven simple and effective ways to strengthen your immune system, especially in winter.

They are healthy and uncomplicated habits, but if they are part of your routine, your health will thank you.

You don’t have to wait for winter to arrive to start taking care of this. Start preparing your body as soon as possible to defend itself against viruses and bacteria, especially the most aggressive ones in cold weather.

Strengthen Your Immunity and Stay Healthy this Winter!