5 Simple Ways to Boost Your Immunity This Winter

We’re well and truly in the middle of winter, with a couple of ice-cold months still ahead of us.

Staying healthy at this time of year takes a little extra effort. With naturally lower immunity and a higher risk of being run down by colds and flu, it’s important to prioritize your health.

For those of us who love to train and perform at our best, getting sick can feel like a huge setback. Even a couple of weeks off can disrupt your momentum.

Here are 5 simple things you can do to boost your immunity and keep your training on track:

1. Eat Anti-Inflammatory Foods

Fill your plate with:

Colorful fruits and veggies for vitamins and antioxidants
Omega-3-rich foods like salmon, walnuts, and chia seeds
Spices like turmeric and ginger, known for their natural inflammation-fighting properties

A nutrient-rich diet supports your immune system and keeps you feeling strong.

2. Stay Hydrated

Winter air can be dehydrating, especially if you’re training regularly. Dehydration puts extra strain on your body, making it harder to stay healthy.

To support your immune system:

Drink plenty of water throughout the day
Include electrolytes during workouts
Sip on warm herbal teas in the evening for added hydration and relaxation

3. Prioritize Sleep

Sleep is your secret weapon for both performance and immunity. Deep, restful sleep allows your body to repair and strengthens your immune defenses.

Make 7+ hours of sleep a non-negotiable part of your routine to stay at your best.

4. Get Moving

Moderate exercise reduces inflammation and gives your immune system a boost. During the colder months, incorporate:

Zone-2 cardio (steady-state aerobic exercise)
Daily walks to stay active and support recovery

5. Manage Stress

Chronic stress weakens your immune system, leaving you more vulnerable to illness. Take control by:

Auditing your workload
Reducing unnecessary screen time
Carving out time for yourself to rest and recharge

Simple mindfulness practices, like meditation or journaling, can also help you manage stress more effectively.

By focusing on these five habits, you’ll be able to stay healthy, maintain momentum, and keep crushing your training goals—even in the depths of winter.

Stay strong, stay consistent, and let’s make this season count!