By Kristin Kirkpatrick
Kristin Kirkpatrick is a 20+ year registered dietitian, a best selling author, and a nationally recognized expert in integrative nutrition. Find her on Instagram @fuelwellwithkrissy or at Kristinkirkpatrick.com.
We often think about cozy sweaters, fireplace conversations, and festive holidays as the weather chills. However, our thoughts may also revolve around avoiding colds and flu this winter. Why are we more prone to cold and flu in winter than in summer? Much of the risk is surrounded by dry air and lots of indoor vs outdoor events. As a dietitian, many of my patient interactions in the winter are focused on lifestyle tactics to support a healthy immune system. However, most individuals know the tried-and-true tactics to support immunity – healthy diet, handwashing, and avoiding those who are sick - the lesser-known ideas may give their immune system an edge over those nasty winter bugs. Here are my top tips.
1. Consider creatine for strong muscles – and an even stronger immune system.
Creatine may not be the first thing that comes to mind when you think of immunity, but studies show that maintaining adequate creatine positively impacts the immune system. Two 2021 studies – Creatine in Health & Disease and The Role of Creatine in the Development and Activation of Immune Responses found that creatine helps with creating a more efficient immune system through T cell regulation and regulating the body response to inflammation. Since it's hard to get creatine through diet alone, supplementing with creatine HCL (this form has greater bioavailability with less gastric distress) is recommended. To add even more significant benefits, time your creatine supplementation to your workouts. Consider creatine after-workouts if you're focusing on strength (or anaerobic) and before-workouts if you're focusing on aerobic activity.
2. Take a walk
In addition to your diet, exercise is the elixir the immune system needs to thrive. The best news is that supporting your immune system can be as easy as walking! That's right. Studies show that it's not the intensity or even type of activity that benefits the immune system; it's just doing something that translates to benefit. A 2020 study that assessed individuals during COVID lockdowns found that walking, running, or cycling, for example, for at least 150 minutes each week could help support immunity. Longer, more strenuous bouts of exercise could also help. The takeaway from the authors was that simply doing something is much better than nothing. This winter, consider doing something small every day - hikes in nature, walks around the block, biking indoors, or even just walking up and down the stairs in your house.
3. Get a gut check
The microbiome plays a huge role in our body’s defenses. Therefore, if your goal this winter is better gut health – then a better immune system will probably accompany it. A 2020 study found that microbiome disturbances often led to immune dysregulation. Microbiome disturbances occur when there is a more significant percentage of the nasty bugs than the good bugs (this is called dysbiosis), which can come from a nutrient-lacking diet, stress, and environmental factors. To get more good bugs in your system, consume a diet high in fermented and high-fiber foods and lower in ultra-processed and processed foods. Simply limiting sugar and alcohol can help as well. Probiotic and prebiotic supplementation may also assist with a better microbiome.
4. Hydrate
Dehydration can lead to a headache, a lack of energy, dry skin, and, in more severe cases, confusion and dizziness. It also may contribute to immunity. A 2023 study of individuals over 30 years found that better-hydrated individuals were healthier, experiencing reduced incidence of chronic conditions and longer life. The researchers looked explicitly at biological aging and serum sodium levels (an indicator of hydration status). A 2024 study found that water intake significantly impacts immune homeostasis and the microbiome. Being in a hydrated state does not mean you have to drink nothing but water all day long. You can boost the body’s hydration status by consuming more fluid-rich fruits and vegetables, such as leafy greens like spinach, citrus fruits, and berries. You can also acquire hydration by consuming milk, yogurt, herbal tea, and decaffeinated coffees.
5. Prioritize sleep
A 2024 study found individuals who had a good night's sleep after receiving a vaccine had a better immune response than those who did not. A 2022 study found that consistently lacking sleep often led to an increased risk of elevated inflammation and impaired immune function. Aim for at least 7-8 hours every night (yes, that means setting that alarm even on Saturdays and Sundays) and make your bedroom an oasis of sound sleep by regulating light (the darker the better) and temperature (68 degrees appears to be the sweet spot for the best sleep according to sleep experts) for a better immune system.
Healthy immune function is needed every day of the year to help maintain good health. While the winter months may seem to be the best months to focus on immunity, maintaining these habits regularly is necessary to keep your immune system happy long term.