How To Ensure Your Family Immune System Is Boosted This Winter

This is a collaborative post

It’s practically impossible for family members to avoid catching a few coughs, colds, or illnesses throughout the winter. And if one of you has it, it’s almost certain to spread throughout the house (so count yourself exceedingly unlucky if it happens to you again!).

Increasing your family’s immunity, on the other hand, can help to reduce the number of infections and illnesses that your members encounter. Immunity boosters may also result in fewer and milder diseases. So, here are some tips for keeping everyone’s immunity in peak shape.

A family making healthy food to help boost the immune sysytem
Photo by August de Richelieu from Pexels

Food And Nutrition

This is a no-brainer, and it goes hand in hand with every other piece of healthy diet advice you’ve heard in the last 20 years: eat a diverse range of foods, including plenty of fruits and vegetables, as part of a well-balanced diet.

Fruits and vegetables are nature’s immunity heroes. Vitamin C is abundant in them (especially citrus fruits), which aids our white blood cells in fighting viral diseases like the flu.

Other foods that can help your immune system include:

  • Beta-carotene, an anti-infection antioxidant, is abundant in carrots (also in sweet potatoes)
  • Omega 3 fatty acids, which are abundant in salmon and sardines, aid circulation and reduce inflammation.
  • Garlic is abundant in allicin, which stimulates the immune system, as well as selenium and zinc, which help the body fight illnesses like the flu.
  • Vitamin E is abundant in almonds, chestnuts, and walnuts.
  • Dark leafy greens include antioxidants and vitamins that aid in the fight against sickness.
  • Onion — includes the antioxidant quercetin, which helps to enhance immunity.
  • Lentinan is found in shiitake and shimeji mushrooms, and it aids in the production of defense cells.
  • Lauric and caprylic acids in coconut oil are antiviral and antibacterial.
  • Green tea can aid in detoxification and metabolic enhancement.
  • Honey is high in vitamins and minerals that contribute to antibody production.
  • Pumpkin and sunflower seeds contain zinc, which aids in the prevention of colds and illnesses (also present in red meat, fish, beans, and eggs)
  • Ginger has antibacterial properties.
  • Probiotics, which are contained in natural yogurts, aid in the immune system’s strengthening.
  • Elderberries are abundant in flavonoids, which can aid in the battle against sickness and speed recovery.
  • Green juice – despite their unpleasant appearance, green smoothies and juice drinks are high in vitamins that enhance immunity.
  • The yolks of eggs contain zinc and selenium.

The adversary here is sugar; too much sugar (or foods that quickly convert to sugar) impairs the immune system.


Sometimes you may not take in all the nutrients that you need in your diet, especially when it comes to children who are fussy eaters. Consider taking supplements that boost immunity. Vitamin C, zinc, and elderberry extract are excellent starting points. Astragalus, Echinacea, and Umcka are all herbs that help to boost the immune system.

“The use of vitamin supplements during the winter months can help to improve your immune system’s overall performance”. Stuart Gale, a pharmacist from Oxford Online Pharmacy, informs about the benefits. 

a family going on a run together
Photo by Orlando Allo on Unsplash

Adherence To A Healthy Lifestyle

Here come all of the nefarious vices that we, as adults, have a proclivity to indulge in way too often! Exercise often, stay hydrated by drinking enough water, don’t smoke, drink alcohol in moderation, maintain a healthy weight, and practice excellent cleanliness to avoid infection and the transmission of germs.

According to a study people who exercise had lesser symptoms when they did develop a cold or another ailment. It’s not necessary to start running marathons; simply a half-hour of vigorous walking each day will assist. A trampoline or a bike ride are great ways for the kids to remain in shape, or head to the park after school to kick a ball around – they’ll be more likely to enjoy it if you join in!

Setting an example of healthy living for your children is the first step in getting them on board. Remind children to wash their hands before eating, going to the bathroom, or petting pets. Bathing and brushing teeth twice a day can also help children stay healthy. Encourage everyone to exercise together and eat a good diet.

Go Outside And Soak Up Some Rays

When our skin is exposed to sunlight, vitamin D is generated. This has the ability to change our immune systems, and a vitamin D deficiency can make us more susceptible to illness. We are lucky in our country to have enough sunshine even during the winter months. So take advantage of all opportunities to sunbathe. It’s crucial to remember to be sun smart even in the winter.

Get A Good Night’s Sleep

Movement is beneficial to your body, but it also requires relaxation. Adults should sleep for at least 8 hours per night while growing youngsters should sleep for much longer. If you go without sleep for even a few days, you will notice that it boosts and re-energizes your immune system. You’re more susceptible to illness when you’re weary. If you’re having trouble sleeping, a nightly ritual (much like you do for your kid!) can help. Dim the lights as nighttime approaches, avoid coffee, read a book, and avoid the bright screens of your smartphone and tablet.

Laughter Is A Great Way To Relax And Unwind

Long-term stress can make us more susceptible to illness and disease. As a result, it’s vital to try to maintain your stress levels and those of your children as low as possible.

Allow yourself and your family to relax as often as possible, whether it’s through a family walk, meditation, yoga, a warm bath, or simply gazing at the clouds. Connect with friends and family regularly, and do things you enjoy to forget about your issues for a while – movies, games, dancing, music, etc. Talk to your doctor or a health professional if stress is becoming a source of concern for you or a family member.

Laughter is certainly the best medicine since it reduces stress hormones quickly. You can laugh by telling jokes and hilarious stories, watching a comedy movie or TV show, or just sharing a funny meme.

Key Takeaways

To ensure that your immune system is functioning optimally, try to concentrate on the following: eating a well-balanced diet; being active indoors; obtaining plenty of fresh air whenever possible; attempting to sleep well, and spending quality time with family.

If you have any upcoming surgeries planned, it is especially important to stay healthy. As covered in this article about boosting your family’s immune system, you should know the risks of smoking before surgery and make sure that after waiting to get a procedure – you don’t need to cancel due to illness! 

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