Winter immunity: 6 habits to boost health during the season

Winter increases the spread of respiratory viruses, leading to more cases of flu, colds and other infections. Health experts advise strengthening the immune system through a set of lifestyle habits rather than relying on a single supplement.

Nutritionist Valquíria Soares of Mundo Verde explains that a balanced diet rich in fruits, vegetables, legumes, lean proteins, zinc, selenium, vitamins A and D, along with quality sleep, adequate hydration and stress management, supports the body’s defenses. She outlines six practical habits: (1) eat a colorful plate with vitamin‑C‑rich foods such as acerola, kiwi and orange; (2) prepare nutritious winter meals like soups and stews that combine vegetables, legumes and lean meat; (3) maintain gut health with fiber‑rich foods and fermented products like yogurt and kefir; (4) stay physically active despite colder weather; (5) ensure regular, restorative sleep; and (6) keep hydrated and manage stress.