Lifestyle habits to support immune health before winter

As temperatures drop and seasonal viruses like the flu and common cold become more prevalent, maintaining a healthy lifestyle is essential for supporting the immune system. Experts suggest that while no single miracle food exists to prevent infection, a combination of balanced nutrition, adequate sleep, and regular physical activity can strengthen the body's defenses.

Nutrition plays a critical role, particularly through the consumption of seasonal fruits and vegetables. Citrus fruits, kiwis, and broccoli provide vitamin C, while carrots and sweet potatoes offer beta-carotene. Additionally, protein intake and zinc-rich foods like seeds and nuts are important for immune function.

A significant focus is placed on gut health, as the intestinal microbiota houses approximately 60% of the body's immune cells. Maintaining a balanced microbiome through probiotics and prebiotics—found in fermented foods like kefir, yogurt, and sauerkraut, as well as high-fiber foods—can influence immune response. While vitamin supplements are widely marketed, experts note that excessive doses do not automatically increase resistance to infection.