Manaswi Panchbhai
As temperatures drop, our immune system weakens, making us prone to colds, flu, and fatigue. Here are 8 science-backed tips to stay healthy this winter.
You might not feel thirsty in winter, but dehydration lowers immunity. Experts recommend at least 2–2.5 litres of water daily to maintain energy levels and support metabolism.
Low sunlight means low Vitamin D, vital for immunity. Include citrus fruits, amla, oranges, and sunlight exposure for 15–20 minutes daily. A deficiency in Vitamin D can increase infection risk by up to 40% (NIH data).
Winter vegetables like carrots, spinach, and beets are loaded with antioxidants. Add soups, jaggery, and nuts, rich in zinc and iron, to fight fatigue and boost stamina naturally.
Cold weather can reduce physical activity by 30–40%, lowering metabolism.
Try home workouts, yoga, or brisk walks to keep circulation strong and immunity active.
Lack of sleep weakens the body’s defense system. Adults need 7–8 hours of quality rest to allow immune cells to regenerate. Poor sleep can increase cold risk by threefold, studies show.
Warm herbal teas with tulsi, ginger, and honey soothe the throat and improve digestion. A cup of turmeric milk or kadha daily helps fight inflammation and seasonal infections.
Layer up — sudden temperature drops can trigger respiratory issues.
Chronic stress lowers immunity by up to 50% (APA study). Practice deep breathing or meditation to stay warm inside and out.