10 Ways to Support Your Immune System Naturally This Winter
As the cooler months settle over South Brisbane, so too does the temptation to stay indoors, indulge in comfort food, and slow down our routines. But winter is also when our immune systems work hardest—fighting off colds, flus, and the seasonal sluggishness that can creep into our bodies and minds.
Instead of waiting for illness to strike, what if we used winter as an opportunity to strengthen and support our immune health naturally?
Here are 10 practical, evidence-backed ways to support your immune system this winter—helping you stay energised, healthy, and in rhythm with the season.
1. Stay Warm - But Keep Moving
It’s tempting to hibernate, but regular movement is a powerful immune booster. Physical activity improves circulation, supports lymphatic drainage (which clears toxins), and promotes better sleep and mood, all of which enhance immune resilience.
You don’t need to hit the gym every day. Walk along the Brisbane River, try an online yoga class in your lounge room, or brave a chilly jog through South Bank before sunrise. The key is consistency over intensity.
Research tip: Moderate exercise has been shown to improve immune surveillance and reduce inflammation. (Nieman & Wentz, 2019)
2. Get Your Vitamin D
Even in sunny Queensland, vitamin D levels can dip in winter as we spend more time indoors and cover up when outside. Vitamin D plays a crucial role in immune function, helping your body produce antimicrobial proteins and regulate inflammation.
Aim for short, regular sun exposure on bare skin, about 10–20 minutes a few times a week, depending on skin tone. You can also consider getting your levels tested and supplementing if needed (under guidance from your healthcare provider).
3. Eat Seasonally (and Colourfully)
Winter foods like pumpkin, carrots, garlic, ginger, and leafy greens are packed with nutrients that support immunity - including vitamin C, beta-carotene, and zinc. Soups, stews, and roasted veg make it easy to eat well without overthinking it.
Want an immune-supportive meal idea? Try a turmeric-spiced lentil soup with bone broth, spinach, garlic, and sweet potato - a warm hug for your gut and immune system.
And don’t forget fermented foods! Sauerkraut, kimchi, and kefir feed your gut bacteria, an essential part of your immune system.
4. Prioritise Sleep Like It’s Medicine
Sleep is when your body repairs, resets, and regulates immune function. Even one or two nights of poor sleep can reduce your body’s ability to fight off viruses.
Aim for 7–9 hours of quality sleep. Set a consistent bedtime, avoid screens before bed, and create a wind-down ritual: think magnesium baths, chamomile tea, and gentle stretching.
Bonus tip: A cool bedroom (around 18°C) can help your body reach deeper sleep stages.
5. Chiropractic Care and Nervous System Support
Here’s something most people don’t realise: your nervous system plays a key role in coordinating immune responses. Stress, misalignments, and nervous system interference can disrupt communication between your brain and immune cells.
While some early research suggests chiropractic care may influence aspects of immune function - such as salivary IgA levels or nervous system regulation - larger, high-quality studies are still needed.
At Salt Chiropractic, we don’t claim to “boost” your immune system, but we do focus on helping your body function at its best by improving nervous system communication, which is closely connected to overall health.
6. Hydrate… Even When You’re Not Thirsty
Dehydration is easy to miss in winter. We sweat less, the air is drier, and we don’t crave cold water. But your lymphatic system, a part of your immune defense relies on hydration to function.
Aim for 2–2.5 litres a day, and increase if you drink caffeine or are physically active. Herbal teas like echinacea, ginger, or lemon balm can count toward your intake and add extra immune perks.
7. Reduce Sugar and Processed Foods
Sugar can suppress white blood cell activity for hours after consumption, reducing your body’s ability to fight pathogens. That’s a big deal during cold and flu season.
Instead of reaching for biscuits and processed snacks, stock your pantry with warming, nutrient-dense options: roasted nuts, bliss balls with turmeric and cinnamon, or dark chocolate with a touch of honey.
This isn’t about being perfect, it’s about supporting your body to do what it does best.
8. Support Your Mental Health
Chronic stress suppresses immune function by increasing cortisol and inflammatory markers. During winter, many people experience mood dips due to reduced sunlight, social isolation, or lingering post-holiday fatigue.
Take mental health seriously this season. Schedule joy. Light candles. Meditate. Talk to someone. Get adjusted. Your emotional wellbeing is inseparable from your physical health.
Research tip: Mindfulness meditation has been shown to reduce inflammation and increase immune cell activity. (Black & Slavich, 2016)
9. Wash Hands Without Going Overboard
Proper hand hygiene is still one of the best ways to prevent the spread of illness, but over-sanitising or using harsh products can strip your skin’s microbiome and disrupt its natural defenses.
Use gentle, natural soaps where possible and follow up with a moisturiser to protect the skin barrier. And don’t forget to keep your phone clean—our devices are often germier than we think!
10. Listen to Your Body’s Signals
Feeling more tired? Headachy? Less motivated? Your body might be asking for rest, nourishment, or recalibration - not punishment.
Instead of pushing through, learn to tune in. At Salt Chiropractic, we often say: “Symptoms aren’t the enemy, they’re signals.” Use them to make adjustments, not just physically but in your lifestyle, mindset, and pace.
A Word on Supplements
While food, movement, rest, and connection should form the foundation of your winter wellness routine, targeted supplementation can help fill in the gaps.
Consider discussing the following with your healthcare provider:
Vitamin D3
Zinc
Vitamin C
Elderberry
Probiotics
Astragalus or medicinal mushrooms (e.g. reishi, shiitake)
Quality matters. Choose reputable brands and always check for interactions if you're on medications.
The Salt Chiropractic Approach to Seasonal Wellness
We don’t believe in quick fixes or “boosting” your immunity in a single visit. But we do believe in consistent care that strengthens your foundation, so you can adapt to life’s stressors with more ease.
When your spine is aligned, your nervous system can do its job. When your nervous system is clear, your immune system communicates more efficiently. And when your immune system is supported, you’re not just avoiding illness - you’re expressing life more fully.
So this winter, don’t just survive - thrive. Book your seasonal tune-up, sip your soup, move your body, and trust your innate intelligence to carry you through.
References
Nieman, D. C., & Wentz, L. M. (2019). The compelling link between physical activity and the body's defense system. Journal of Sport and Health Science, 8(3), 201–217. https://pubmed.ncbi.nlm.nih.gov/28356696/
Martineau, A. R., et al. (2017). Vitamin D supplementation to prevent acute respiratory infections: systematic review and meta-analysis. BMJ, 356, i6583. https://www.bmj.com/content/356/bmj.i6583
Calder, P. C. (2020). Nutrition, immunity and COVID-19. BMJ Nutrition, Prevention & Health, 3(1), 74–92. https://nutrition.bmj.com/content/3/1/74
Black, D. S., & Slavich, G. M. (2016). Mindfulness meditation and the immune system: a systematic review of randomized controlled trials. Annals of the New York Academy of Sciences, 1373(1), 13–24. https://pubmed.ncbi.nlm.nih.gov/26799456/
Carr, A. C., & Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/
Zhang, J., Lawson, K., & Zhou, Y. (2021). Immediate Effects of Upper Cervical Chiropractic Adjustments on Salivary Secretory Immunoglobulin A Levels. Journal of Upper Cervical Chiropractic Research, 2021(1), 10–16. https://www.sciencedirect.com/science/article/pii/S1556370721000365
Brennan, P. C., Triano, J. J., & McGregor, M. (1991). Enhanced phagocytic cell respiratory burst induced by spinal manipulation: Potential role in immune response. Journal of Manipulative and Physiological Therapeutics, 14(7), 399–408. https://www.jmptonline.org/article/S0161-4754(91)34665-6/fulltext