Everyday Habits To Support Your Immunity During Winter

Prioritize quality sleep. One of the most powerful tools for maintaining a strong immune response is sleep. Aim for 7–9 hours each night and try to keep a consistent sleep schedule. Winding down with relaxing routines — like reading, stretching or dimming lights — can help signal to your body that it’s time to rest.

Stay hydrated (even when you’re not thirsty). Cold weather naturally reduces your thirst, but your body still needs fluids to function at its best. Dehydration can dry out your airways and make it harder for your body to filter out germs. Keep water nearby throughout the day, enjoy herbal teas, or add hydrating foods like citrus, soups and cucumbers.

Choose nutrient-dense foods that fuel immunity. Your immune system relies on key nutrients, such as vitamins A, C, and D, zinc, and antioxidants. Focus on colorful fruits and vegetables, whole grains, lean proteins and healthy fats. Winter produce like oranges, berries, leafy greens, squash, garlic and sweet potatoes offers a natural boost. Simple, balanced meals — think hearty soups, stir-fries and roasted veggie bowls — can make healthy eating feel comforting, too.

Improve indoor air quality. We spend more time indoors during winter, so the quality of the air we breathe matters. Increase ventilation, when possible, change air filters regularly, and consider using an air purifier or humidifier to reduce dryness. Keeping your home clean and dust-free also supports easier breathing and healthier airways.

These small habits can help strengthen your body’s natural defenses, making it easier to stay well and energized through the winter.

“How to boost your immune system,” Harvard Health Publishing, health.harvard.edu, Accessed December 8, 2025.