Evolve Immunity

Immune-Boosting Hacks: Your Winter Wellness Guide

There’s a chill in the air (and possibly your back), and while the cooler weather sets in, so does the sniffle season. And it’s a no-brainer that fortifying your immune system becomes more of a necessity than a luxury like it often is in the warmer seasons. No matter how invincible you may feel, the winter months can be taxing on your body's defence mechanisms. Luckily, with the right know-how, boosting your immunity is a challenge that comes with a rewarding set of keys to a healthier season.

In this comprehensive guide, we'll explore tried-and-true hacks to boost your immune response, from leveraging the powerhouse of nutrients present in everyday foods to adopting lifestyle practices that manage stress and enhance your body’s resilience. Whether you're a devout health enthusiast, an overworked professional, or just someone seeking a little wellness wisdom, these practical insights are your ally in navigating the frost with robust health. So grab the tissues, a warm cup of tea and a toasty jumper, and let’s get cracking.

Understanding Your Immune System

How the Immune System Works

Your immune system is akin to a well-trained army, vigilantly warding off invaders that threaten your equilibrium. Comprising a network of cells, tissues, and organs, it operates tirelessly to neutralise pathogens like viruses and bacteria.

The Winter Factor

Winter introduces heightened challenges; cold weather suppresses immune function and indoor gatherings increase infection risk. Basically, less sunlight and cooler temperatures up the ante. Now, more than ever, our immune system requires extra support to ward off these seasonal foes (Shirazi, J et al. 2021).

Nutrition Hacks

Proper nutrition is the pillar of a healthy immune system. Introducing these superfoods into your diet can be a game-changer:

Incorporate Immune-Boosting Foods

  • Citrus Fruits: Loaded with Vitamin C, these tangy and tasty treats aid in the production of white blood cells, crucial for fighting infections (Miles, E & Calder, P. 2021).

  • Garlic and Ginger: Known for their antiviral properties, they’re a flavour-packed defence against illness.

  • Leafy Greens and Cruciferous Vegetables: Packed full of nutrients, these greens are key players in immune surveillance.

Vitamins and Supplements

  • Vitamin C and D and Zinc: These are pretty much the golden trio for an immunity boost. Consider supplements if your diet falls short. Check out our Top 10 Multivitamins for more.

  • Probiotics: Probiotics are found in fermented foods or supplements that will support gut health - a significant component of the immune system.

If you’re looking for some additional support this winter, check out our immune-boosting supplements below:


Lifestyle Hacks

Regular Exercise

Habitual physical activity like weight lifting and brisk walking not only builds muscle but improves immune regulation (Nieman, D & Wentz, L. 2019). Aim for at least 150 minutes of moderate exercise weekly. Of course, this is an average and adjust this as needed to suit your lifestyle and/or any underlying conditions.

Adequate Sleep

Skimping on sleep can sabotage your immune response. Adults require 7-9 hours of quality sleep. Employ sleep hygiene techniques like dimming lights, diffusing lavender and avoiding electronics before bed.


Regular sauna use can enhance the immune system by increasing the production of white blood cells, which play a crucial role in fighting off infections and illnesses. Additionally, the heat from saunas induces a mild stress response that strengthens the body's overall resilience (Kinet, J. 2013).

Stress Hacks

Chronic stress takes a toll on immune function (Bains, J & Sharkey, K. 2022) . Seems obvious right? So, it makes sense to minimise stress because it isn't just good for your mental health; it's good for your immune response too. 

Effective Stress-Relief Techniques

  • Engage in meditation and mindfulness to recalibrate your stress response. This can be as simple as sitting in nature, practising gratitude, or even journaling.

  • Practice breathing exercises and carve out time for relaxation techniques to maintain mental and physiological balance. And this isn’t just any breathing, this is deep and controlled breathing that helps calm the nervous system.

Final Notes

We’ve navigated through the essential hacks to not just boost your immune system but to ensure it thrives during the colder months. From nutrition and physical activity to managing chronic stress, these strategies form a holistic approach to enhanced immune function and overall well-being.

Remember, small, consistent changes can weave the strongest fabric of health. And of course, prevention is better than cure. Together, we can brave the cold equipped with a fortified immune system…because let’s be honest, how much better is it to breathe without the aid of vix out of both nostrils?! For more check out our Immune Boosting Supplements collection or check out our article on The Connection Between Muscle Mass and The Immune System.


Shirazi, J et al. (2021, May). Effects of Seasonal Changes on the Patients Flux to Basic Health Units in Pakistan. Iranian Journal of Public Health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8223565/

Miles, A & Calder, P. (2021, June). Effects of Citrus Fruit Juices and Their Bioactive Components on Inflammation and Immunity: A Narrative Review. Frontiers in Immunology. https://doi.org/10.3389/fimmu.2021.712608  

Nieman, D & Wentz, L. (2019, May). The compelling link between physical activity and the body’s defense system. Journal of Sport and Health Science. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6523821/

Bains, J & Sharkey, K. (2022, June 21). Stress and immunity - the circuit makes the difference. Nature Immunology. https://www.nature.com/articles/s41590-022-01276-1

Kinet, J. (2013, December). Effect of a Single Finnish Sauna Session on White Blood Cell Profile and Cortisol Levels in Athletes and Non-Athletes. Journal of Human Kinetics. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3916915/