10 small habits to keep your immune system strong
As the days grow shorter and colder, our bodies naturally face more immune challenges. Incorporating a few new daily habits, you can fortify your defenses and head into winter feeling resilient.
Here are the first five habits in your 10-part winter wellness checklist:
1. Get Serious About Vitamin D (with K2 for Balance)
One of the most overlooked aspects of winter immunity is maintaining healthy vitamin D levels. Known as the “sunshine vitamin,” vitamin D is crucial for immune cell function, inflammation regulation, and even mood balance. In northern climates, it’s impossible to make enough from sunlight during winter months. Reach an optimal Vitamin D level (about 80ng/mL) by taking 5000 IU daily with Vitamin K daily. Vitamin K aids in Vitamin D and calcium absorption. I am always sure to take a Vitamin D that is in a softgel form rather than a capsule. Liquids are okay too, they can just sometimes be messy….either way, Vitamin D is a fat soluble vitamin, which is why I choose one that is in a softgel, fat soluble form…just better absorption!
2. Lean on Immune-Supportive Herbs
Herbal allies have been used for centuries to keep people strong through the colder months. A few worth mentioning are: Echinacea: Best known for its ability to activate white blood cells and shorten the duration of colds. Take it at the very first sign of scratchy throat or fatigue for maximum benefit. Lemon Balm: A gentle antiviral herb that also soothes stress and improves sleep quality. Elderberry: Rich in flavonoids and anthocyanins, elderberry has been shown to reduce the severity and duration of flu symptoms when taken consistently.
Yogi has a few great immune supportive teas and I think they taste great. But don’t limit yourself to just one brand. Start getting familiar with different immune supporting herbs and make your own tea blends. Again lemon balm and elderberry are great to help your body fight off attacks from viruses, but so are astragalus and echinacea. Support your body’s ability to help get rid of dead pathogens by supporting lymph drainage with cleavers or yellow dock. Here is a tasty tea recipe that you can sweeten up with a dab of local honey to further support your immune system:
🌿 Winter Defense Immune Tea
Purpose:
Supports immune resilience, lymphatic drainage, and gentle liver detoxification during cold weather or recovery from illness. This blend balances antimicrobial action (echinacea, elderberry), antiviral and calming support (lemon balm), and gentle cleansing herbs (cleavers, yellow dock).
Ingredients (for one quart / 4 cups of tea):
- 1 tbsp dried echinacea root or leaf (immune activator, lymph stimulant)
- 1 tbsp dried elderberries (antiviral, rich in antioxidants)
- 1 tsp dried lemon balm leaf (antiviral, soothing to nerves and digestion)
- 1 tsp dried cleavers (supports lymphatic and immune drainage)
- ½ tsp dried yellow dock root (supports liver detoxification and iron metabolism)
- ½ tsp dried ginger root (optional) (adds warmth and improves circulation)
- 1 tsp raw honey (optional, added after steeping) (soothes the throat and adds sweetness)
- Lemon slice (optional) (adds vitamin C and brightness)
Directions:
- Combine herbs in a small pot or heatproof jar.
- Add 4 cups of water and bring to a gentle simmer.
- Simmer for 15–20 minutes (especially if using echinacea root or yellow dock root, which benefit from longer extraction).
- Remove from heat, cover, and steep another 15 minutes to allow volatile compounds from lemon balm and cleavers to release.
Strain through a fine mesh or cheesecloth. - Add honey and lemon to taste, if desired.
To Use:
Drink 1 cup 2–3 times daily at the first sign of immune stress or throughout winter for maintenance.
Store extra tea in the refrigerator for up to 48 hours; rewarm gently before drinking.
Optional Add-Ons (for personalization):
- Cinnamon stick – antimicrobial, improves flavor and circulation.
- Licorice root (½ tsp) – adds natural sweetness and adrenal support (avoid with high blood pressure).
- Nettle leaf (1 tsp) – boosts minerals and strengthens the immune system.
- Lemon peel (¼ tsp) – adds antioxidants and gentle bitterness to aid liver function.
Use these as a tea, tincture or in capsules throughout the colder seasons to help your body combat seasonal viruses.
3. Keep Your Gut Happy
70% of your immune system lives in your gut. A healthy microbiome is your first line of defense against pathogens.
Simple habits make a big difference: Eat fermented foods daily (sauerkraut, yogurt, kimchi, kefir). Add prebiotic fiber from onions, garlic, leeks, and asparagus. My favorite prebiotic powder is made by Nordic Naturals. Their prebiotic powder is dairy free, gluten free, vegan and has no flavor. It mixes easily into a protein smoothie, vegetable juice or you cup of Winter Defense Immune Tea. The powder is a blend of guar gum, inulin, acacia and larch arabinogalactan. Each of these different fibers act as food for beneficial gut bacteria, helping to feed these healthy little buggers so they will stay and populate in your belly.
4. Prioritize Sleep Like It’s Medicine
Sleep isn’t just rest—it’s when your immune system resets and repairs. Aim for 7–9 hours nightly with a consistent bedtime routine to increase your body’s natural killer cells.
Tips to make sleep more immune-nourishing: Power down blue screens an hour before bed. (TV’s, computers, cell phones, etc.) Keep your bedroom cool and dark. Try calming teas such as kava kava, lemon balm, chamomile, or passionflower.
5. Move Your Body (But Don’t Overdo It)
Movement is non-negotiable for circulation, lymphatic flow, and stress reduction. But winter is a season to balance intensity. Too much strenuous exercise without recovery can actually suppress immune defenses, while gentle, consistent movement enhances them.
Aim for at least 30 minutes of activity most days, mixing moderate cardio with stretching and weight bearing exercises. Outdoor activity is a bonus since it boosts mood and, on sunny days, gives you a small dose of natural vitamin D.
6. Hydrate—Even When You’re Not Thirsty
Cold weather often dulls our thirst response, but hydration remains just as important in winter. Fluids help transport nutrients, flush toxins, and keep your mucous membranes moist—your body’s natural barrier against pathogens.
Try this:
- Start your morning with a glass of warm water with lemon or apple cider vinegar to wake up digestion.
- Sip herbal teas throughout the day—think ginger, licorice root, or nettle for immune and adrenal support.
- If you drink coffee, double the water to maintain hydration balance.
7. Add More Color to Your Plate
Seasonal produce is full of antioxidants that support your immune system. Brightly colored fruits and vegetables—think orange squash, purple cabbage, beets, kale, and citrus—provide vitamin C, beta-carotene, and phytonutrients that protect your cells from oxidative stress.
Tip: Roast root veggies, make soups with greens, and enjoy berries from frozen—they retain most of their nutrients and add a burst of flavor and color. On the run? Add a scoop of EssentiaGreens and Reds to your water.
EssentiaGreens™ and Reds by Designs for Health is a great-tasting superfood blend of greens, vegetables, and fruits designed to support nutrient status. Superfoods are nutrient-rich foods densely packed with vitamins, minerals, and phytonutrients. It features an oxygen radical absorbance capacity (ORAC) proprietary blend supporting antioxidant status, along with digestive enzymes and prebiotics to promote digestion and absorption. The ingredients have been carefully cultivated, harvested at their peak potency, and protected from environmental stressors to preserve beneficial phytonutrients. It mixes easily into beverages and is made without fillers, bulking agents, grains, legumes, alfalfa, gluten, added sugar, or artificial sweeteners. Each scoop of densely packed superfoods supports antioxidant status, sustained energy, digestive health, mental clarity, healthy immune responses, and overall well-being.
8. Manage Stress with Rituals, Not Just Reactions
Chronic stress is one of the biggest immune suppressors. Winter’s slower rhythm invites us to create daily rituals that ground the nervous system and restore inner calm.
Consider:
- Morning journaling or breathwork to set your tone for the day.
- Evening gratitude reflection.
- Herbal allies like ashwagandha, holy basil (tulsi), or rhodiola can help the body adapt to stress more gracefully. My favorit stand alone ashwagandha is from Gaia Herbs Pro. Each liquid phyto-cap offers 5,350 mg of the dry herb equivalent. That is some major calm in just one little cap! If you are dealing with a good amount of daily stress, I like to start with ashwagandha and then up it a bit with holy basil.
9. Nourish Yourself with Broths and Warm Foods
Winter is the season of warmth and nourishment. Bone broth, miso soup, and slow-cooked stews not only comfort the body but also deliver minerals, collagen, and amino acids that strengthen the gut and immune system.
Try this:
- Sip on bone broth daily or use it as a base for soups. My favorite every day brand of bone broth is made by Zoup. But if you are looking for great flavor with the benefits of grass-fed beef, check out Kettle & Fire Bone Broth. This can always be found in my pantry!
- Add immune-enhancing ingredients like garlic, ginger, mushrooms (shiitake, maitake, reishi), and turmeric for extra defense and flavor.
10. Create a Daily Light Ritual
Lack of sunlight affects more than mood—it disrupts your circadian rhythm and vitamin D metabolism. Bringing light into your daily routine helps keep your hormones balanced and your immune system resilient.
Suggestions:
- Get outside within 30 minutes of waking, even on cloudy days.
- Use a full-spectrum light lamp for 10–20 minutes in the morning if sunlight is limited. Every winter, I turn on my Verilux SmartLight Full Spectrum LED and bask in some serious brightness on dreary winter days. It really helps keep my positive vibes flowing.
- Open curtains wide, light candles in the evening, and stay connected to natural rhythms as much as possible.
Bringing It All Together
Winter wellness is less about perfection and more about consistency. Small daily actions—hydrating, nourishing, resting, and honoring your body’s pace—add up to strong immunity and vibrant energy. Think of these ten habits as your winter survival kit, built to help you thrive through the season and greet spring with renewed vitality.