7 Tips to Boost Immunity in Winter

As I’m sitting here writing this, the sun has finally come out after a very foggy and very cold start to the day. And of course… we’re now in December.

It’s such a busy time of year, for many people, stress levels rise, routines slip, and the body can feel that little bit more vulnerable. But I wanted to pause today and gently remind you how important it is to take care of your immunity.

We often assume that because “everyone else is coming down with something,” we naturally will too. Or that because we’ve been unwell at this time of year before, history will repeat itself. But it doesn’t have to be that way.

There is so much we can do to support our immune system so it’s firing on all cylinders.

I’ve personally been thinking about this a lot, especially after being really ill back in January. It was very unlike me, and I have no desire to be in that position again. So here are the steps I’m taking myself, and the ones I encourage you to think about too.

Read on or watch my live video on supporting your immunity this winter.

Listen or download the PODCAST version here

1. Support Immunity With Vitamin D and Vitamin C

Vitamin D spray and vitamin C supplements to support immunity during winter

Most of us know about Vitamin D, especially in winter. I always take a spray. I like one by Bare Biology, and I often recommend BetterYou. Because you spray it onto your inner cheek, it bypasses the digestive tract and is absorbed straight into the bloodstream.

The one I’m using now provides 4,000 IU, and it includes K2. You may see 400 IU mentioned on the NHS website, but in my view, the bare minimum to take is 1,000 IU. If you really want to give your immune system a boost, 4,000 IU for a month or two is absolutely fine. If your spray is 1,000 IU, simply increase the number of squirts.

Then there’s Vitamin C. A fantastic antioxidant and a huge support to the immune system.
I use a simple Lambert’s Vitamin C (1,000 mg). While the NRV is just 60 mg (barely enough to keep you out of scurvy!), I take 1,000 mg daily, and at the first sign of a cold, I increase it dramatically.

When I’m fighting something, I take up to 6,000 mg spread out across the day — for example three lots of 2,000 mg. There is good research showing that higher doses can help reduce the length and impact of viral infections.

2. Look After Your Gut Microbiome

PHGG prebiotic fibre supporting gut microbiome health for str

So much of our immune strength comes from the gut. Those wonderful microbes produce compounds that help fire up immunity, but only if we’re giving them the nourishment they need.

One of my favourite everyday supports is PHGG (Partially Hydrolysed Guar Gum) by Invivo. It’s a gentle prebiotic fibre that feeds your beneficial bacteria. I use it myself and get it from The Natural Dispensary, which can only be purchased through a practitioner. You can order through my account and use code CSP010 to get a 10% discount.

It’s now widely used and well-loved by gut specialists and nutritionists.

And yes, eating a wide range of vegetables is essential too, but we’ll come back to diet in a moment.

3. Get Fresh Air and Daily Movement

Woman walking outdoors in cold weather to boost lymphatic flow and immune health

Getting outside in the fresh air every day makes such a difference. Whether it’s a brisk walk, a gentle run, or any kind of movement, it’s all helping to pump your lymphatic system.

Your lymph is where your white blood cells are produced, and it’s also responsible for clearing away waste and toxins from your tissues.

If lymph becomes stagnant, waste can build up, something we definitely want to avoid during winter months.

Movement keeps everything flowing.

4. Prioritise Deep, Restorative Sleep

Peaceful winter bedtime scene promoting deep, restorative sleep for immunity

As naturopaths, we talk a lot about circadian rhythms. Shorter days mean earlier nights and honouring that can make a big difference.

We may still need to get up early for work or school, but going to bed earlier is one of the simplest ways to support immunity.

Your body’s repair work happens while you sleep, so do everything you can to maximise that time.

5. Reduce Stress to Strengthen Immunity

Relaxation and deep breathing to reduce stress and support immune function

Stress affects almost every aspect of health — and immunity is no exception. Elevated stress reduces immune function and lowers the activity of natural killer cells.

We can’t eliminate stress entirely, but we can interrupt the stress response:

Step away for a moment

Get outside
Do some deep abdominal breathing
Pop on a piece of music you love
Call a friend
Go to a yoga class
Watch something funny

Anything that pulls you out of the fight-or-flight response and into rest-and-digest mode will help lower cortisol and support immunity.

6. Nourish Your Body With Winter Vegetables, Herbs and Protein

Colourful winter vegetables, herbs and spices rich in antioxidants for immune support

This isn’t necessarily salad season, though if you enjoy them, that’s fine! Focus on winter vegetables:

All the cabbage family
Sprouts
Squashes
Carrots
Leeks
Anything colourful and flavourful

These provide fibre for your microbes, antioxidants, and nutrients your immune system needs.

Herbs and spices are powerful too. Ginger, thyme, and rosemary all support your body’s defences.

And don’t forget protein, which is essential for building immune cells and supporting recovery.

7. Stay Hydrated — Including Electrolytes

Electrolyte-enriched water and herbal tea for improved hydration and winter wellness

I’ve been adding Oshun electrolytes to my water lately, just a couple of pumps in a bottle, and I’ve noticed the difference. It helps support hydration into the cells, not just general fluid intake. Oshun is available from TND.

Warm herbal teas count too, and a bit of tea and coffee is perfectly fine.

Hydration also helps keep lymph fluid moving and supports detoxification.

You Don’t Have to Succumb to Every Winter Bug

We can’t prevent every cough or cold, but we can stop them from taking hold so easily or so strongly.
Do everything you can to support your immune system, nourish it, rest it, move it, hydrate it, and it will repay you in strength and resilience.

I hope you found this helpful today.

Enjoy the rest of your day,

Caroline x

If you are suffering from symptoms you just can’t shift or feel your gut is out of balance and and not sure what to do next, why not book a free 20 minute discovery call with me?

Simply visit www.peytonprinciples.com, call me direct on 07730 513303 or email caroline@peytonprinciples.com

Caroline x

Frequently Asked Questions

What are the best ways to boost immunity naturally in winter?

Supporting immunity in winter starts with the basics: vitamin D, vitamin C, good sleep, stress reduction, nourishing foods, fresh air, movement and proper hydration. Looking after your gut microbiome is especially important, as 60–70% of immunity begins in the gut.

Does vitamin D really help prevent winter colds?

Yes. Vitamin D plays a vital role in immune function, and levels naturally fall during winter. Many people benefit from 1,000–4,000 IU daily in the colder months to help support the immune response.

How does stress affect the immune system?

Chronic stress increases cortisol, which reduces the activity of immune cells. Even small actions like deep breathing, gentle movement, or stepping away from a stressful moment can help switch the body from “fight or flight” into “rest and digest,” where immunity works best.

Why is gut health important for immunity?

Around 60–70% of immune cells live in the gut. A balanced microbiome helps produce compounds that strengthen the immune response. Prebiotic fibres, diverse vegetables, fermented foods and lifestyle balance all support gut health.

Can diet really reduce the risk of winter infections?

Yes. Colourful vegetables, herbs, spices, good fats, and adequate protein provide antioxidants and nutrients that help the body fight viruses more effectively. Eating seasonally, cooking soups and stews, and prioritising fibre all support immunity.

Is hydration important for immunity in winter?

Very. Hydration supports lymph flow, detoxification and energy. Adding electrolytes to water can help improve hydration inside the cells, especially when activity levels, central heating or stress increase water needs.

What daily habits can help keep my immune system strong?

Aim for plenty of sleep, daily outdoor light exposure, gentle movement, nutrient-dense meals, adequate protein, reduced stress where possible, and targeted supplements like vitamin D, vitamin C and prebiotics.

Other blogs you may be interested in:
Vitamin D and Immune Health

Understanding Vitmain D & K

Vitamin C: Recognise Deficiency

8 ways to improve sleep

Top Tips for Optimal Hydration

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