Natural Ways to Support Immunity this Winter

As the days grow shorter and colder, our bodies instinctively crave warmth, rest, and nourishment. Winter invites us to slow down and rebuild from the inside out. Supporting your immune system naturally is all about consistent, intentional choices that help your body stay balanced and resilient.

Immunity from the Inside Out: Nourishment

This is the season for warm, grounding foods like soups, stews, and roasted root vegetables. Broths made from whole ingredients are rich in minerals and collagen, which help replenish tissues and support a healthy gut. Garlic, ginger, and turmeric have been trusted for generations for their protective properties. Garlic contains natural sulfur compounds like allicin that help the body defend against unwanted microbes while also supporting healthy circulation and detoxification. Ginger warms and stimulates digestion, helping the body absorb nutrients more effectively and easing the sluggishness that can come with colder weather. Turmeric offers deep, cell-level support through its active compound curcumin, known for calming inflammation and supporting joint comfort.

Rest & Restore

Sleep is your body’s best immune regulator. A study from the National Institutes of Health found that when adults had their sleep reduced to about 6 hrs/night instead of about 7.5 hrs) over six weeks, there were measurable changes in immune cell production! Most adults should aim for 7-9 hours of uninterrupted sleep per night. Evidence suggests that short sleep duration (under 6-7 hours) is linked to greater susceptibility to infections. Plan to go to bed and wake up at roughly the same time each day even on weekends to align your sleep with your circadian rhythm.

To foster a better night’s rest, create a simple, sustainable nighttime routine that helps your nervous system unwind. Dim the lights, turn off screens, and take slow, full breaths. Gentle movement during the day, such as yoga or walking can also prepare you for a restful sleep and keeps your lymphatic system active to support detoxification.

Structural Correction & Immunity

Structural correction in the spine can play a supporting role in immune health through its effect on the nervous system. The spine houses and protects the central nervous system, which in turn governs communication to the organs and immune tissues. When vertebral misalignments, commonly called subluxations in chiropractic terms, are present, nerve pathways may be under interference, limiting efficient signaling. Some studies report that when spinal manipulation is applied, immune‑related markers shift. For example, one research article noted that a single spinal correction was associated with increased production of interleukin‑2 (IL‑2), a cytokine involved in T‑cell activation. Another study found that participants who had regular chiropractic care showed “200 % greater immune competence” compared to non‑care individuals.