I often get asked why people get sick more during the winter months. The reasons are actually quite simple. First, during winter, people tend to spend more time indoors and in close proximity to each other. This makes it easier for viruses to spread from one person to another. The cold weather can actually weaken our body's defenses. Our immune system, which is our body's personal defense against infections, doesn't work as well in colder temperatures. That's why it's important to stay warm and well nourished during the colder weather. Lack of sunlight is another factor. Sunlight stimulates the natural production of vitamin D in human beings. During winter, the body is less exposed to sunlight (especially in colder climates. This can lead to a vitamin D deficiency, which can make us more susceptible to infection. Lastly, during the wintertime, air is drier, which can dry out the mucous membranes in the nose and throat. The mucous membranes are part of the body's defense system. They help to trap viruses and bacteria before they enter our body. When the mucous membranes are dry, they're less effective in preventing infections. 

Here are some general tips to boost the immune system during the winter months:

1. Eat a balanced diet of fruits and vegetables, foods rich in vitamin C such as citrus fruits, strawberries, peppers. 

2. Drink plenty of fluids to keep the body functioning properly to prevent the mucous membranes from drying out. 

3. Exercise can boost your immune system by promoting good circulation

4. Sleep well. Long term stress can wear down your immune system. Find other outlets like meditation, yoga or other relaxation techniques. Sleep is a natural immune booster. During this time, our bodies are actively producing and releasing proteins called cytokines which help protect the body against inflammation and infection. Certain immune cells known as T cells are enhanced by sleep. When we don't get enough sleep, stress hormones can inhibit these defenses and make it harder for our immune system to fight off infections. 

5. Keep up with your vaccinations. Get your annual flu shot, COVID vaccine and any other vaccines like RSV, and pneumonia vaccines (if you are eligible). 

6. Wash your hands regularly and avoid close contact with people who are sick. Washing hands every couple of hours or using a hand-sanitizer when water and soap are not available are all ways to keep viruses at bay. 

Here are supplements I recommend during the winter season:

vitamin D: The exposure to sunlight decreases during months, which causes less natural vitamin D production in our bodies. This is a vitamin that is essential for bone health, immune system function and mental health.

vitamin C: this is a vitamin that is important for the immune system and is beneficial during cold and flu season.

omega-3 fatty acids  ever feel that your skin is dry during the wintertime? This is a great supplement that helps combat dry, flaky skin.

probiotics beneficial for a healthy gut and immune system.

zinc: I often recommend this during the winter months to shorten duration of colds and boost the immune system.

And lastly, magnesium, which can help with sleep and stress management. There are a variety of ways of getting magnesium. I recommend getting it transdermally, through a nice Epsom salt bath. This not only helps keep us warm, but it keeps our magnesium levels normal and keeps our muscles relaxed.