Winter brings cozy nights by the fire, holiday gatherings, and unfortunately, the ever-dreaded “cold and flu season.” While it’s easy to blame the season itself, it’s our habits, environment, and immune system that determine how well we fend off winter illnesses. Here are ten holistic and practical strategies to stay resilient and vibrant this winter—while delving into cutting-edge science, actionable tips, and timeless wisdom.
1. Prioritize Being Outside and Absorbing UV Light
As winter days grow shorter, many of us retreat indoors, depriving our bodies of natural sunlight. Sunlight is the most effective source of vitamin D, an essential nutrient for immune function and overall health. Known as the “sunshine vitamin,” vitamin D regulates over 200 genes tied to immunity and helps combat bacterial and viral infections. Deficiency in vitamin D is linked to a higher risk of respiratory infections and chronic diseases.
The Winter Challenge
In northern regions like North Idaho where I reside, sunlight can be scarce during winter, and UVB rays necessary for vitamin D production often don’t penetrate the atmosphere. However, UV light still reaches us even on overcast days, so I prioritize daily outdoor activity, whether for a walk or a short movement break. This habit has been essential as I adjust to a colder climate.
Actionable Strategies
Daily Outdoor Time: Aim for 15–30 minutes of outdoor activity, especially around midday when UV levels are highest. Dress warmly and find ways to move, even on cloudy days.
Vitamin D3 Supplementation: If sunlight exposure is limited, supplement with vitamin D3 paired with K2 for optimal absorption and calcium balance.
Light Therapy: Invest in a red light therapy system or full-spectrum light bulbs to mimic some benefits of natural sunlight. These tools can support mitochondrial health and improve mood.
Beyond Vitamin D
Natural light also regulates circadian rhythms, supporting sleep, mood, and energy. Morning sunlight boosts serotonin, while evening darkness promotes melatonin production, both critical for immune function.
You can maintain strong immunity and vibrant health throughout the winter by intentionally seeking sunlight exposure and leveraging tools like supplementation and light therapy. Prioritize these small but impactful habits to not only survive the season but thrive in it.
2. Minimize Blue Light Exposure and Optimize Circadian Rhythm
Modern life surrounds us with blue light from screens, LED bulbs, and other devices. While convenient, this exposure disrupts our circadian rhythm by suppressing melatonin production—a hormone critical for sleep, antioxidant defense, and immune function. Poor sleep, in turn, weakens the body’s ability to fight off infections, making blue light exposure an often-overlooked threat to immunity.
Actionable Strategies
Wear Blue Light Glasses: High-quality blue light glasses, such as those from Ra Optics, block harmful blue wavelengths, especially during evening hours. They are an invaluable tool for protecting your circadian rhythm.
Shift Lighting: Replace LED and fluorescent bulbs with warmer, amber-hued lighting at night. Consider installing dimmer switches to create a more natural evening environment.
Follow the Sun: Begin your day with exposure to morning sunlight, which helps reset your circadian rhythm by signaling wakefulness to your brain. In the evening, limit screen time and reduce artificial light exposure at least an hour before bed.
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By managing blue light exposure and optimizing your light environment, you support deeper sleep and a more robust immune response. Combining these changes with tools like Ra Optics glasses enhances your ability to maintain a healthy rhythm and avoid the pitfalls of winter illnesses.
3. Nourish Your Body with Nutrient-Dense Foods
The foundation of a resilient immune system lies in high-quality nutrition. The foods you choose either strengthen your defenses or leave you vulnerable to illness. Winter is an excellent time to prioritize nutrient-dense, whole foods that supply the building blocks your immune system needs to function optimally.
The Power of High-Quality Animal Nutrition Animal products provide bioavailable nutrients that are difficult to replicate with plant-based alternatives. These include essential amino acids, omega-3 fatty acids, and fat-soluble vitamins like A, D, and K. Here are some staples to include in your winter diet:
Grass-Fed Red Meat: Rich in iron, zinc, and B vitamins, grass-fed beef supports immune cell production and reduces inflammation.
Bone Broth: This traditional superfood is loaded with collagen, glycine, and proline, which support gut health, a cornerstone of immunity. The minerals in bone broth also contribute to electrolyte balance and repair of the gut lining.
Raw Milk: Packed with immune-boosting nutrients like vitamins A and D, probiotics, and conjugated linoleic acid (CLA), raw milk supports gut and systemic health.
Regenerative Organic Pasture-Raised Eggs: Eggs from pasture-raised chickens are an excellent source of choline, selenium, and omega-3s, all critical for immune function.
Don’t Forget Gut-Supporting Foods
Gut health is vital for immunity, as 70% of the immune system resides in the gut. Incorporate fermented foods like sauerkraut, kimchi, and kefir to enhance your microbiome, along with antioxidant-rich vegetables like garlic, onions, and broccoli to combat oxidative stress.
Elevate Your Food Standards
Choosing high-quality, regenerative organic ingredients isn’t just better for your health—it’s a commitment to a food system that prioritizes sustainability and nourishment over mass production. Avoid foods laden with preservatives, pesticides, or seed oils, which can trigger inflammation and weaken immunity.
Even with a nutrient-dense diet, the winter season can demand additional support to maintain optimal health. Supplements are not a replacement for whole foods but can fill in the gaps, especially during times of stress or illness.
Pureway-C® Plus™
Pureway-C® Plus™ from Jigsaw Health is clinically proven to outperform other forms of vitamin C in absorption and immune protection. Its unique formulation includes L-Lysine and Quercetin, which enhance cardiovascular health, reduce oxidative stress, and further bolster immunity. Vitamin C supports collagen production, promotes adrenal function, and regenerates antioxidants like vitamin E and CoQ10.
This supplement combines wholefood vitamin C, potassium bicarbonate, and sea salt to support adrenal health and energy production. Your adrenal glands store the highest concentration of vitamin C in the body, which they use to produce essential hormones like cortisol. When adrenal glands are taxed, replenishing these nutrients is critical for maintaining immune and stress responses.
To optimize immune resilience, take two capsules of Pureway-C® Plus™ daily with meals, and incorporate the Adrenal Cocktail™ to restore electrolyte balance and support overall energy.
5. Shield Yourself from EMF Exposure
Electromagnetic fields (EMFs) and radiofrequency (RF) radiation from devices like smartphones, Wi-Fi routers, and 5G networks are unavoidable in modern life, but their effects on immune function can be mitigated. EMFs disrupt cellular processes by activating voltage-gated calcium channels, leading to oxidative stress, inflammation, and impaired cellular signaling. RF exposure also reduces melatonin levels, weakening the body’s ability to repair and defend itself. Prolonged exposure has been linked to immune suppression, disruption of the blood-brain barrier, and increased inflammation.
5G technology compounds these challenges, as its higher-frequency waves interact with the skin and sweat ducts, amplifying oxidative stress and its effects on cellular health. These disruptions make it harder for the body to maintain a robust immune response.
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Ground Yourself in Nature: Spend 15–20 minutes daily barefoot on natural surfaces like grass, soil, or sand. Grounding helps balance your body’s electrical charge, neutralizing free radicals and reducing inflammation caused by EMF exposure.
Build Resilience Through Lifestyle Habits: Supporting your body’s natural defenses enhances its ability to counteract EMF-related stress. Strengthen gut health with fermented foods and prebiotics, practice stress management techniques like meditation and breathing exercises, and consume nutrient-dense foods such as bone broth, grass-fed meats, and raw milk to fuel cellular repair.
Reduce Exposure Where Possible: Turn off Wi-Fi at night, use airplane mode on devices when not in use, and replace wireless headphones with wired options. Reducing unnecessary exposure limits the overall EMF burden on your body.
Aires Tech devices are a critical addition to this holistic strategy, offering advanced protection tailored for modern life. By combining their technology with grounding, lifestyle adjustments, and proactive health measures, you can effectively shield yourself from the negative effects of EMFs while building a stronger, more resilient immune system.
6. Commit to Consistent Movement
Physical activity is a cornerstone of wellness, especially during winter. Regular movement improves circulation, supports lymphatic drainage, and reduces stress, all of which enhance your immune system’s ability to detect and fight pathogens.
Types of Movement
Moderate aerobic exercises like walking or cycling stimulate immune cell activity and improve cardiovascular health. Strength training preserves muscle mass, which is essential for metabolic and hormonal balance. Restorative practices such as yoga or tai chi help reduce cortisol levels, promoting a calm and balanced immune system.
Avoid overtraining, as excessive exercise can suppress immune function. Incorporate adequate rest and recovery to maintain balance.
Winter gatherings often tempt us with alcohol and processed treats, but these indulgences can significantly weaken the immune system.
Why Alcohol and Processed Foods Harm Immunity
Alcohol suppresses white blood cell activity, disrupts gut health, and depletes essential nutrients like zinc and vitamin C. Processed foods, particularly those high in refined sugar and seed oils, fuel chronic inflammation and disrupt glucose metabolism, weakening immune defenses.
Healthier Alternatives
Bring your own nutrient-dense options to social gatherings, such as homemade snacks or herbal teas. Swap sugary, low-quality desserts for treats made with whole, organic ingredients, allowing you to indulge without compromising your health.
Indoor air quality is a critical factor for winter immunity. Closed windows and artificial heating can trap allergens, dust, and toxins, exacerbating respiratory issues and weakening immune defenses.
Improving Indoor Air Quality
Invest in a high-quality air purifier like AirDoctor to remove allergens, mold spores, and volatile organic compounds (VOCs). Avoid synthetic fragrances and cleaning products, which can irritate the respiratory system. Adding houseplants like snake plants or peace lilies can naturally purify the air and improve indoor oxygen levels.
Your gut microbiome plays a central role in regulating immunity, housing 70% of the immune system. A healthy gut can fend off pathogens and support overall resilience.
Steps to Strengthen Gut Health
Incorporate prebiotic-rich foods like bananas, asparagus, and garlic to nourish beneficial bacteria. Add fermented foods such as kefir, sauerkraut, and kimchi to introduce probiotics. Avoid excess sugar and processed foods, which feed harmful bacteria. If necessary, supplement with spore-based probiotics to maintain a balanced microbiome.
10. Master Stress Management Techniques
Chronic stress takes a significant toll on your immune system by elevating cortisol levels, which suppress white blood cell activity and impair your body’s ability to fight infections. Adopting intentional stress management practices not only reduces these harmful effects but also strengthens your mental and physical resilience.
Hot and cold therapy, such as alternating between sauna sessions and ice baths, is a powerful way to build stress tolerance while reaping numerous health benefits. The heat from a sauna stimulates detoxification, improves circulation, and supports immune function by increasing white blood cell production. In contrast, the cold from an ice bath activates the vagus nerve, reduces inflammation, and enhances mental resilience.
Doing these practices with a spouse or a friend makes the experience even more rewarding. Whether you’re sweating it out in a sauna or enduring the chill of an ice bath together, you’re fostering connection while tackling a challenge. Shared experiences like this reinforce emotional bonds and make the difficult moments feel more achievable.
Additional Practices to Manage Stress
Meditation and Prayer: These practices lower cortisol levels and improve emotional resilience. Even five to ten minutes a day can make a significant difference in how your body handles stress.
Breathing Exercises: Techniques like box breathing or alternate nostril breathing help calm the nervous system and restore balance during moments of acute stress.
Grounding in Nature: Spending time barefoot on natural surfaces like grass or sand not only reduces stress but also aligns the body’s electrical charge, promoting a sense of calm.
Why It Works
Hot and cold therapy, combined with mindfulness and grounding, trains your body to adapt to physical and emotional challenges. By exposing yourself to controlled stressors, like temperature extremes, you strengthen your body’s stress response, which translates to better resilience in everyday life.
Incorporating these stress management techniques into your routine helps regulate cortisol, reduce inflammation, and support overall immune function. Plus, they provide a sense of accomplishment and connection, particularly when shared with loved ones, making them a valuable addition to your holistic wellness journey.
By combining timeless wisdom with cutting-edge solutions, you can transform cold and flu season into a time of thriving health. From nourishing your body with nutrient-dense foods and sunlight to shielding yourself from EMFs and mastering stress, these strategies empower you to take charge of your wellness.
The addition of high-quality supplements like Jigsaw Health’s Pureway-C® Plus™ and Adrenal Cocktail™, along with lifestyle changes, provides a robust defense against winter ailments. Stay proactive, and let this season be one of vitality, resilience, and joy.
Kyle Smith
Kyle Smith is a CHEK Certified Holistic Health & Lifestyle Coach, entrepreneur, adrenaline enjoyer, and passionate advocate for intentional living.
