Beauty Blog: Tips to Strengthen Your Immune System This Winter

Why Do Colds, Flu and Fatigue Increase in Winter?

There are a few reasons why we tend to feel more run down during the colder months...

Cooler temperatures and indoor living
When it's cold outside, we spend more time indoors, often in close contact with others and in spaces with less ventilation, which makes it easier for viruses like cold and flu to spread.

Dry air
Cold, dry air (both outdoors and from indoor heating) can dry out the mucous membranes in your nose and throat, making it harder for your body to fight off germs.

Less sunlight and vitamin D
Shorter days mean we get less exposure to sunlight, which can lower vitamin D levels. Vitamin D is an important nutrient for immune health.

Seasonal fatigue
The reduced daylight can affect our circadian rhythm, leading to lower energy levels, changes in mood, and even mild “winter blues.”

Holiday stress and busy schedules
The festive season can be fun but demanding, with all the late nights, indulgent food, and extra stress of planning. All of which can temporarily weaken your immune defences!

Tip 1: Nourish from Within

Your immune system relies on a steady supply of vitamins and minerals to function properly. During winter, focus on nutrient-rich foods. Warming soups, herbal teas, and seasonal vegetables are all popular at winter for a good reason - they can help you feel comforted and nourished while giving your body the fuel it needs to fend off bugs!

You should also be sure to get plenty of:

Tip 2: Stay Active

It's tempting to stay home and hibernate when it's really cold (we know!), but regular exercise helps boost your circulation, reduce stress hormones, and promote immune function. Moving your body keeps your defences strong and your overall mood lifted, helping you to combat those 'winter blues'. Whether you prefer a brisk swim, a session in the gym, or a group fitness class, Riverhills has plenty of options to keep you motivated (and warm!).

Even moderate exercise (such as 30 minutes a day, five times a week) can make a big difference to your overall wellbeing, and be easier to incorporate than you think!

Tip 3: Prioritise Rest and Recovery

This might sound strange to write after advising you to stay active, but your immune system repairs and regenerates while you sleep, so it's also important to prioritise rest where you can.

Aim for 7-9 hours sleep a night, and try to maintain a consistent bedtime routine where possible. If your sleep is often disrupted, consider helping your brain winding down with gentle stretching, reading, or a warm bath before bed.

Tip 4: Manage Stress

Ok, ok, we hear you. This one is much easier said then done, but hear us out: chronic stress can weaken your immune response, making you more susceptible to illness. Finding ways to relax and switch off is essential for winter wellbeing. A little self-care goes a long way to help balance your nervous system and allow your body to function at its best.

Massage therapy is a wonderful help combat stress and give yourself 30 or 60 minutes to unwind. Beyond relieving muscle tension, a massage also helps to lower cortisol levels (the body's stress hormone), improve circulation, and stimulate lymphatic flow, all of which support a healthy immune system. Not that we need a excuse to book a massage...

Tip 5: Stay Hydrated

We might say this a lot in the summer, but even in winter, hydration is very important! Dry indoor heating can dehydrate the body, leaving your skin and immune system feeling less than their best.

Try sipping on warm water with lemon, herbal teas, or clear broths/soups throughout the day to stay hydrated and nourished (and warm!).

Supporting Your Body Through the Season

Your immune system works tirelessly to protect you, so give it a helping hand this winter! By staying active, eating well, resting deeply, and taking time to unwind with a massage or spa treatment, you'll be setting yourself up for a healthy, happy winter season.