The colder months often bring along common seasonal illnesses—coughs, colds, runny noses, and even gastrointestinal discomfort. These issues are frequently caused by viruses that spread more easily during winter.
Why does this happen? In winter, the immune system tends to be more vulnerable, due to both environmental factors and lifestyle habits. Sudden changes in temperature between indoor and outdoor environments, indulgent eating during the holidays, and the body’s increased energy demands to stay warm all take a toll. Add to this the mental and physical stress of returning to work or school, and it’s no surprise that our immune defenses may falter.
That’s why it’s essential to adopt strategies that strengthen the immune system and help it better defend us from external threats.
Do You Know How Your Immune System Works?
And yet, when it’s working properly, we barely think about our immune system—we only remember it when we catch a virus. We need to keep in mind that our immune defenses have been working since the day we were born, with the goal of protecting us from pathogens (viruses and bacteria) that cause illness and infection, by deploying a complex system that must be safeguarded at all costs.
Our immune system is made up of two main components: the innate part, which includes physical barriers like the skin, saliva, mucus, blood, and intestines; and the adaptive part, which is formed by antibodies passed through breast milk or developed over time by creating specific responses to pathogenic microorganisms we’ve come into contact with (those well-known antibodies the body produces after certain illnesses, allowing it to fight them off more easily the next time), or through vaccinations.
This complex system needs to be protected and supported—but how?
What Weakens the Immune System?
In addition to the challenges posed by pathogenic viruses and bacteria, our immune defenses can also be significantly weakened by lifestyle factors—many of which we can voluntarily change.
Among the main contributors to immunosuppression and increased susceptibility to infections are:
An unbalanced diet
A sedentary lifestyle
Overstimulation of stress hormones (primarily cortisol)
Poor sleep hygiene
Dehydration (especially common in winter, when the sensation of thirst decreases and people tend to drink less)
Taking care of these aspects of daily life is essential to help the immune system function at its best.
One effective strategy for keeping the immune system strong is to include healthy foods and meals in your daily diet. In particular, prioritizing variety in your food choices is essential, as it ensures the intake of all the micronutrients the body needs.
These include vitamins, minerals, amino acids, and other essential nutrients found in food, all of which are crucial for supporting the body’s vital functions and maintaining overall health.
Detoxing to Eliminate Toxins and Strengthen the Immune System
Another helpful approach for immune support is a gentle detox, particularly one that targets liver function. Detoxification can be encouraged by incorporating the right medicinal herbs into your routine, using herbal teas or decoctions to help the body eliminate built-up toxins and waste.
A seasonal detox—especially after the holidays or during seasonal transitions—can do wonders for your health. Cleansing the body after rich meals and periods of inactivity helps revitalize metabolic and enzymatic functions, improving overall vitality.
As a result, your immune system becomes more agile, responsive, and ready to defend you effectively, while you enjoy a renewed sense of energy and well-being.
