How To Prepare Your Immune System This Winter

With winter well and truly here, it's the best time to take care of our immune system. From diet and exercise to getting quality sleep and taking a high quality supplement, there are several science-backed strategies that can help strengthen our immune defenses.

Let’s dive into the basics of immunity and discover how you can give your body’s defense system the support it deserves.

Eat a variety of fruits and vegetables

Eating fruits and vegetables is essential for a strong immune system as they are rich in vitamins, minerals, antioxidants, and fibre, all of which support immune health. Nutrients like vitamin C (found in citrus fruits, strawberries, and peppers), vitamin A (from carrots, spinach, and sweet potatoes), and zinc (in leafy greens and legumes) play crucial roles in enhancing immune cell function, reducing inflammation, and protecting against infections. Antioxidants in fruits and vegetables neutralise harmful free radicals, which can cause various illnesses. A great way to get a variety of vegetables in one meal are soups, stews and curries. Be sure to add chilli, turmeric, garlic and ginger to get an extra immune boost!

Get enough sleep

During sleep, the body produces and releases cytokines—proteins that help regulate immune responses and fight off infection and inflammation. Lack of sleep reduces the production of these protective cytokines, making the body more vulnerable to illnesses. Additionally, sleep strengthens immune memory, allowing immune cells to "remember" and respond more effectively to pathogens. Consistent, quality sleep is thus vital for optimal immune function, helping to prevent sickness and recover more quickly from infections.

Get Regular Exercise

Exercise is a powerful way to enhance immune health, as it directly impacts many of the body’s defense mechanisms. When we engage in regular, moderate exercise, it increases blood circulation, which helps immune cells and other infection-fighting molecules travel through the body more efficiently. This boost in circulation means that immune cells can detect and respond to threats more quickly. Exercise also helps reduce inflammation, which can otherwise weaken the immune system and make us more susceptible to infections. Aim to get at least 30 minutes of moderate exercise every day such as a brisk walk, swimming, yoga or cycling.

Take a high quality supplement

There are so many supplements out there, which ones do I take?

At Discount Health Store, we have an abundance of supplements to support your immune system and get you winter ready.

There are plenty of supplements to choose from but be sure to choose a high quality supplement with no added nasties like bulking agents, fillers, anti-caking agents or artificial flavourings.

Here are some of our favourites:   

Viridian Vitamin D3 2000IU

During winter, we do not get enough Vitamin D from the sun, making a high quality supplement essential. Vitamin D is needed to regulate our immune system so when we do get sick, our body can handle it and recover quickly. It is also important to help prevent SAD - a seasonal mood disorder that can cause low mood in the winter months. Get it here

Somega Liposomal Vitamin C

Usually, vitamin C is absorbed and excreted quickly in the body which doesn’t give us the full benefits. Somega Liposomal Vitamin C wraps Vitamin C in lipids which protect it from our harsh digestive system. This means you absorb more and it stays in our body longer meaning more protection for your immune system. Get it Here

Irish Botanica Throat Coat

Made in Co. Wicklow, Irish Botanica Throat Coat is the perfect defence against sore throats this winter. Featuring key herbs such as sage, marshmallow root and liquorice to soothe, protect and relieve soreness. Its smaller size means you can bring it anywhere for when you need relief. Get it Here