How to boost your immunity before winter

With the arrival of colder months, our bodies are exposed to greater stress. Temperature fluctuations, less sunlight, more time spent indoors, and general winter fatigue combine to create ideal conditions for the spread of infections. It is therefore no surprise that colds, flu, and respiratory tract infections are more common in autumn and winter. However, boosting your immunity before winter does not just mean taking dietary supplements. It requires a comprehensive approach that includes a balanced diet, quality sleep, exercise, mental balance, and prevention. We have prepared an overview of tips summarising the most important principles and practical advice to support your immune system and help it cope with the stress of winter.

Why does our immunity weaken in winter?

First of all, it is necessary to understand why we are not equally resistant throughout the year. Our immunity works constantly, but with the arrival of winter, it often comes under greater pressure.

Reasons for weakened immunity in winter:

• A lack of sunlight reduces vitamin D production, which plays a key role in regulating immune responses.

• Lower temperatures lead to more frequent stays in enclosed spaces, where viruses spread more easily.

• Changes in diet (such as less fresh fruit and vegetables) can also put strain on the body.

• Stress, fatigue, and lack of sleep during busy periods (e.g., the end of the year at work, exam periods, etc.) also reduce resistance.

The basics of strong immunity

The basis of immunity is a balanced immune system. Overactivity of the immune system can lead to autoimmune diseases, while weakened immunity increases susceptibility to infections.

The following helps to maintain immune balance in winter:

• Sufficient sleep (ideally 7 to 9 hours a day): during sleep, the immune system regenerates and cytokines and antibodies are produced.

• Regular exercise: moderate physical activity (walking, swimming, yoga) stimulates the lymphatic system, promoting the circulation of immune cells.

• Healthy gut flora: up to 70% of immune cells are located in the gut, so it is important to consume sufficient fibre and probiotics.

• A balanced diet: the immune system needs sufficient vitamins, minerals, antioxidants, and protein.

Nutrition as the key to better immunity

Proper nutrition is one of the most natural ways to boost immunity. A better diet replenishes essential nutrients for cells and supports a healthier intestinal microbiome, which is also essential for the body's immunity.

In addition to a generally balanced diet, the following substances and foods are recommended to improve immunity:

Lifestyle and prevention

A strong immune system is also the result of a long-term balance between physical and mental health. A well-chosen lifestyle can significantly strengthen immunity, just as an inappropriate one can weaken it. Quality sleep, exercise, a balanced diet, spending time in the fresh air, and the ability to manage stress are the cornerstones of immunity. In the period before winter, it is therefore advisable to focus not only on dietary supplements but above all on daily habits that support the body's regeneration and stability. Invest in your health with our membership.

Hardening

Regular exposure of the body to cold (e.g., cold showers or winter walks) helps improve thermoregulation and reduces the incidence of respiratory infections. However, you should start slowly.

Stress and mental well-being

Chronic stress weakens the immune system by increasing cortisol levels. Meditation, breathing exercises, spending time in nature, but also simple rest without remorse can help. In case your stress level is above average in the long term, it would also be beneficial to consult a psychologist.

Quality sleep

Neglected sleep disrupts antibody production and increases the risk of infection. It is recommended to go to bed and wake up at the same time every day and avoid blue light from computers and mobile phones in the evening.

Vaccination

Prevention should also include revaccination against influenza and pneumococcal infections, which pose a serious risk in winter, especially for the elderly and chronically ill. How long different types of vaccinations last can be discovered in this article. Most vaccines are available when you make an inquiry to your general practitioner.

 

The immune system is complex and cannot be "strengthened" in one step. The key is balance, regularity, and prevention. The best thing you can do for yourself before winter is to maintain a healthy lifestyle, try to get enough sleep, eat a varied diet with plenty of fruit, vegetables, and high-quality protein, reduce stress, and allow yourself time to recover. 

Also, consider getting a flu shot. This will give you a better chance of getting through the winter without frequent illnesses and with plenty of energy.

From a long-term perspective, it also helps regular physicians' check-ups. Give a gift of health to yourself or to your close ones.

Sources:

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Česká lékařská společnost Jana Evangelisty Purkyně (2023). Výživa pro imunitní systém. [cit. 2025-16-12]. Published on: https://www.nzip.cz/clanek/1460-vyziva-pro-imunitni-system

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PharmDr. Barbora Kuthanová (2023). 7 tipů, jak posílit imunitní systém. [cit. 2025-16-12]. Published on: https://www.benu.cz/jak-posilit-imunitni-system-1480523757

Co je imunitní systém a jak ho posilovat? [cit. 2025-16-12]. Published on: https://www.lekarnaspea.cz/novinky/19-co-je-imunitni-system-a-jak-ho-posilovat

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