Tips to strengthen the immune system before the arrival of Winter

Consejos para fortalecer el sistema inmunológico antes de la llegada del Invierno

As we approach winter, it is common to worry about our health and well-being, especially when it comes to our immune system. During this season, colds, flu and other respiratory illnesses can affect us more easily. That is why it is vital to take measures to strengthen our immune system and protect ourselves from possible diseases.

Healthy and balanced diet

Proper nutrition is key to maintaining a strong immune system. Be sure to include a variety of nutrient-dense foods in your daily diet. Citrus fruits, berries, broccoli, spinach, and ginger are just a few examples of foods that can strengthen your immune system. It is also important to consume quality protein and healthy fats, such as those found in avocado and nuts.

Adequate hydration

Staying hydrated is essential for a healthy immune system. Drinking enough water helps eliminate toxins from the body and improves nutrient circulation. In addition to water, you can include herbal infusions, homemade broths and natural teas to increase your fluid consumption and benefit your immune system.

Adequate rest

Adequate rest is essential to maintaining a strong immune system. During sleep, our body recovers and repairs, which includes strengthening the immune system. Try to establish a regular sleep routine and make sure you get enough sleep each night, usually between 7 and 9 hours for adults. If you have trouble falling asleep, you can try relaxation techniques, such as meditation or deep breathing, before bed.

Regular physical activity

Regular exercise is not only beneficial for our overall health, but it can also strengthen our immune system. Regular physical activity helps increase blood circulation, improves cardiovascular function and promotes the release of endorphins, which reduces stress and improves our emotional well-being. Find a physical activity that you enjoy, whether it's walking, running, swimming, yoga or any other form of exercise, and try to do it regularly.

Stress reduction

Chronic stress can weaken our immune system, so it's important to find ways to reduce it. Everyone has different ways of managing stress, so it's important to find what works best for you. You can try relaxation techniques, such as meditation, deep breathing, yoga, or tai chi. It is also important to find activities that bring you pleasure and help you disconnect from daily stress, such as reading, listening to music, spending time with friends and family, or enjoying a relaxing bath.

Adaptogens, supplements and vitamins

While it is preferable to obtain nutrients from food, in some cases it may be necessary to supplement the diet with supplements and vitamins. Some supplements that have been shown to strengthen the immune system include vitamin C, vitamin D, zinc, and probiotics. And of course the mixture of adaptogens that Immuneheal contains such as Reishi or Siberian Ginseng.

Good personal hygiene

Maintaining good personal hygiene is essential to prevent the spread of diseases during the winter. Wash your hands regularly with soap and water for at least 20 seconds, especially before eating and after being in public places. It's also important to cover your mouth and nose when coughing or sneezing, preferably with a tissue or a bent elbow, to prevent the spread of germs. Avoid close contact with sick people and, if possible, maintain appropriate physical distance in crowded places.

Strengthening our immune system before the arrival of winter is essential to protect us from possible diseases. A healthy and balanced diet, adequate hydration, adequate rest, regular physical activity, stress reduction, supplements and vitamins, good personal hygiene and disease prevention are key measures to maintain a strong immune system.

By implementing these tips into our daily lives, we will be better prepared to face the health challenges that may arise during the winter season. Remember that taking care of our immune system is an ongoing process and that every small step we take in this direction will have a positive impact on our health and well-being.


La inflamación es una parte natural y necesaria del proceso de curación del cuerpo. Cuando nos lesionamos o sufrimos una infección, el sistema inmunológico desencadena una respuesta inflamatoria para reparar el daño y combatir los patógenos invasores.
El estrés es una parte inevitable de la vida moderna. Ya sea debido a las presiones laborales, las responsabilidades familiares o las preocupaciones financieras, todos experimentamos estrés en algún momento. 
Its main function is to generate adenosine triphosphate (ATP), the main source of energy used by our cells to carry out a variety of biological functions, from muscle contraction to protein synthesis and cellular communication.