By Chelsea King

As the crisp, chilly days of winter fall upon us, it is the perfect time to give your immune system some extra support.

As we age, our immune system naturally begins to become less effective, making older adults more susceptible to illness. Focusing on nutrient-rich food, staying active and supporting overall health and well-being can help you ward off those pesky seasonal illnesses that begin to ramp up in these colder months.

Eat immune-boosting foods

Eating a variety of colorful fruits and vegetables ensures your body gets the vitamins, minerals and antioxidants it needs to stay healthy. Some key nutrients that support immunity include:

• Vitamin C – Found in citrus fruits, bell peppers, berries and broccoli, this vitamin has many functions for immune health, including supporting immune cells to respond to infections and destroy pathogens.
• Vitamin D – Known as the “sunshine vitamin,” this vitamin helps regulate the immune system. Because our sunlight is limited here in the winter, it is important to consume vitamin D fortified foods like milk and low-sugar, high-fiber cereals, eggs or fatty fish such as salmon or sardines.
• Zinc – Found in lean meats, beans and nuts, this vitamin is important for wound healing and helps protect against infection and inflammation.
• Probiotics – Found in fermented foods like yogurt, kombucha and sauerkraut, these live microorganisms support a healthy gut, which is essential for a strong immune system. Be sure to always read the nutritional label and choose probiotic-rich foods that are also lower in added sugar.

Stay hydrated

Even during the cooler months, hydration is important. Staying adequately hydrated helps the body function properly, including your immune system. Be sure to drink plenty of water throughout the day and consume hydrating foods like fruits, vegetables, broths and soups.

Maintain physical activity

Physical activity typically drops in the colder months because, well, no one wants to go outside when it is cold and snowing! However, finding a way to move your body even in the winter will help keep your immune system strong. It also supports your health overall, including your muscles, bones and heart.

Try walking at your local rec center, going up and down your stairs, or even doing some extra laps around the grocery store while you are shopping!

Get adequate sleep

Sleep is when your body repairs and recharges. Sleep is also essential for maintaining a healthy immune system. Getting adequate sleep, which is 7-8 hours of quality sleep each night for adults, supports the production and function of your immune cells and helps your body fight off infections.

If you have trouble getting adequate sleep, try establishing a bedtime routine and make sure to limit the use of screens at least 30 to 60 minutes before sleep.

Have food safety, nutrition or health questions? Contact us at foodhelp@jocogov.org.

Chelsea King is the health, food safety and nutrition agent at the Johnson County, K-State Extension Office.