How to Keep Your Immune System Strong All Winter Long

Winter in Minnesota is beautiful—and long. Between dry indoor air, less sunlight, holiday travel, and kids swapping germs at school, it’s normal to wonder how to keep everyone healthier until spring. The good news: small, consistent habits make a big difference. Here’s a doctor-crafted plan that’s realistic for busy households and grounded in what actually helps.

First, What “Immune Support” Means

Our immune system isn't a single switch you can just turn on or off; it's more like a highly organized defense team made up of different cells, organs, and processes working together throughout your body. Think of it as your body's personal security system, constantly on alert to protect you from invaders like viruses, bacteria, and other harmful germs.

This complex network relies on several key factors to function at its best.

Your Winter Immune Checklist

Prioritize sleep (it’s your daily reset)

Adults generally need 7–9 hours; school-age kids need 9–12; teens 8–10. Sleep loss reduces the effectiveness of infection-fighting cells and makes colds and flu hit harder.

• Create a wind-down routine: dim lights, warm shower, screens off 60 or more minutes before bed.
• Keep a consistent sleep/wake schedule, even on weekends.
• If your mind races, try a simple breathing pattern: inhale 4 counts, exhale 6 counts for 3–5 minutes.

Get strategic about nutrition (simple, family-friendly)

Focus on whole foods and steady protein—then add color.

• Protein every meal but not necessarily meat: eggs, Greek yogurt, cottage cheese, legumes, tofu, poultry, fish, lean meats. Aim for a palm-size portion for adults.
• Color rule: two colors at lunch and dinner. Think bell peppers, leafy greens, carrots, berries, citrus, sweet potato.
• Immune-supportive staples: garlic, onions, mushrooms, oats, fermented foods (yogurt/kefir, kimchi, sauerkraut), beans, nuts, seeds.
• Hydration still matters in winter: goal urine the color of light lemonade. Warm options count—broth, herbal tea, hot water with lemon.

Minnesota tip: Winter produce can be pricey. Frozen fruits and vegetables are nutritious and budget-friendly.

If you are looking for a specific type of diet to help you stay on track all year round consider the Mediterranean diet. It is a popular style of eating known for its potential health benefits, particularly in reducing the risk of chronic diseases and promoting overall well-being. It is based on the traditional eating habits of people living in Mediterranean countries such as Greece, Italy, and Spain. Learn more about the Mediterranean diet here.

Vitamin D, zinc, and other smart supplements

Food first, supplements second. Supplements may help to “boost” your immune system, but remember they are not a miracle pill. Here a few of the safer supplements for most people that you may consider:

• Vitamin D: Many Minnesotans run low after months of limited sun. Ask your provider about testing or a safe daily dose for your age and health.
• Zinc: Can be helpful at the very start of cold symptoms if taken as directed. Too much can upset the stomach; avoid long-term high doses.
• Probiotics: If you or your kids get frequent winter stomach bugs or after antibiotic use, a short course may help restore balance.
• Multivitamin: Reasonable if your eating is inconsistent, but it won’t replace meals.

Before starting on a supplement regimen it’s always a good idea to talk to your doctor first to ensure it makes sense and is safe for you or your loved ones. Supplements may interact with certain medications so some should be taken with caution.

Move your body most days (micro-bouts welcome)

Moderate activity boosts immune function and mood. These do not have to be long strenuous workouts, but even just some mindful movement each day can make a big difference. Here are some simple tips to move more:

• Aim for 150 minutes a week, or think 20–30 minutes most days.
• Busy-day hacks: 10-minute indoor walks, body-weight circuits, dance with the kids, stairs between meetings, snow shoveling with good form.
• If you’re coming down with something, gentle movement is fine; skip high-intensity workouts until you feel better.

Manage stress like a health habit

Chronic stress elevates cortisol and blunts immune response. Make it a priority to stress less each day. We know easier said than done, but here are some quick tips for everyone:

• Two-minute resets: box breathing, a quick stretch, or stepping outside for daylight.
• Boundaries help: say no to one thing a week; batch your errands.
• Connection counts: schedule real-life time with a friend or a quiet check-in with your partner.

Meditation is a great option to help you destress. Not sure where to begin? Learn more about the benefits and how to begin meditating here.

Dial in your indoor air

Dry air irritates airways and helps viruses spread. Keep your indoor clean by:

• Running a cool-mist humidifier to about 40–50% humidity; clean it regularly to prevent mold. This can also help with easing the symptoms that come with colds and the flu.
• Crack a window for 5 minutes twice a day. This is also known as “Room Burping” it is a natural and free way to prevent mold, condensation, and dampness from building up inside your home
• Use a HEPA purifier in high-traffic rooms. 
• Change furnace filters on schedule; consider higher-MERV filters compatible with your system.

Keep vaccinations up to date

Vaccines reduce the risk of severe illness, missed work/school, and ER visits. Here are a few of the most essential vaccines to ensure your family is up to date on:

• Flu: yearly for everyone 6 months and older.
• COVID: stay current with the seasonal vaccine.
• RSV (link to new RSV guide): ask your provider about options if you’re pregnant, 60+, or have an infant who may qualify for preventive antibodies.
• Tdap, shingles, and pneumococcal: as recommended based on age and health history.

Northwest Family Clinics can coordinate family vaccine visits at our Crystal, Plymouth, and Rogers locations—easy in, easy out.

Germ-smart habits that actually work

While we can not totally prevent catching the ick there are some simple tips that help us all decrease our risk:

• When in doubt, wash your hands. Especially before eating, before or after touching your face, after touching high touch surfaces, etc. Wash hands with soap for at least 20 seconds (kids can sing a chorus of a favorite song). Make it a habit to wash your hands immediately when you enter your home. Also, remember to change your towel frequently in the bathroom and kitchen that are used to dry hands with.
• Use an alcohol based hand sanitizer if hands are not visibly soiled and if clean running water is not available.
• Avoid touching your face – Try counting the amount of times you touch your face on a normal day, the number of times will shock you!
• Always cover coughs/sneezes using your elbow pit or a tissue rather than your hands.
• Swap shared snack bowls for individual servings.
• Stay home when you’re sick. Return after 24 hours fever-free without medication and symptoms improving.
• Consider masks when someone in the household is actively sick, you’re visiting newborns or grandparents, or during peak outbreaks.
• Regularly disinfect high touch surfaces in your home, like doorknobs, handles, smartphones, tablets etc.

Minnesota-Specific Winter Tips

Winters are long in Minnesota and this can put us all at a unique risk of picking those unwanted germs and safety risks that we should consider. Here are some tips for us Minnesotans:

• Daylight is short—get outside daily, even briefly, to support circadian rhythm and mood. You may want to consider light therapy if you are someone who is sensitive to the lack of sunlight. If interested, be sure to ask your doctor for guidance on light therapy.
• Plan for cold snaps: stock a small sick-day kit (acetaminophen/ibuprofen, thermometer, saline spray, honey for kids over 1, electrolyte packets).
• If you’re driving to family gatherings, pack water, snacks, blankets, and phone chargers. Winter travel stress spikes when basic needs aren’t covered.

What to Do at the First Sign of Illness

Oh no, you have come down with the sniffles and feel the ick coming on. Here are some steps you should take at the first sign of symptoms:

• Pause hard workouts and prioritize rest and quality sleep.
• Be sure you are getting plenty of fluids, staying hydrated is key for your recovery.
• Saline rinses/sprays for congestion.
• Use a cool mist humidifier at night 3-6 feet from where you sleep.
• Try a warm shower or bath.
• Check your medication cabinet before you need it; confirm children’s weight-based dosing.

High-risk or getting worse quickly? Contact your doctor. Antivirals for flu work best within 48 hours of symptom onset. Meaning acting quick can save you from a rough week.

Immune-Support Myths to Skip

• Megadose vitamin C or zinc for weeks: more isn’t better and can cause side effects.
• "Detox” cleanses: your liver and kidneys already do the job; focus on hydration and fiber.
• Endless elderberry/gummy stacks: some may be fine, but they’re not a shield.

When to See a Doctor​​​

• Fever over 102°F lasting more than 3 days, or any fever (100.4°F) in infants under 3 months
• Chest pain, trouble breathing, oxygen issues if you monitor at home
• Severe sore throat with inability to swallow fluids
• Signs of dehydration (very dark urine, dizziness, no tears in young kids)
• Symptoms that improve then suddenly worsen
• You’re pregnant, 65+, immunocompromised, or have chronic heart/lung disease and you’re getting sicker

We’re Here for you all Winter and Beyond

Staying well in winter isn’t about perfection—it’s about stacking a few good habits, most days. If you need help with sleep, nutrition, stress, vaccines, or a sick plan for your family, schedule a visit at Northwest Family Clinics in Crystal, Plymouth, or Rogers. We’re local, we’re family-focused, and we’re here to keep your whole household healthier until the thaw.