8 Ways to Support Your Immune System This Winter

 

A few steady habits can support your general health through winter, while helping reduce some of the everyday risks of respiratory infections. Here are eight practical steps, including advice on fresh air, food, movement, sleep and vitamin D.

As featured in Best magazine, November 2026. Dr Saira Bano, SwiftDoctor GP and co-founder, contributed expert comments to the magazine’s “best for HEALTH” feature, “8 ways to support your immune system: Expert-approved advice to stay healthy this Winter”.

With expert comments from Dr Saira Bano | 7-minute read | 5 November 2026

In this guide

1. Ventilate your home
2. Keep moving
3. Eat a colourful, varied diet
4. Look after your gut
5. Dose up on vitamin D
6. Stay up to date with vaccinations
7. Keep hydrated
8. Prioritise sleep
9. When to speak to a clinician
10. Frequently asked questions

Winter brings more time indoors and seasonal viruses. It is understandable to look for ways to avoid getting ill, but no single food, supplement or routine can act as a shield.

The aim is to support your overall health and take sensible steps to reduce exposure. These everyday measures are a useful place to start.

Ventilate your home

Why it matters: Respiratory viruses can spread through particles in the air. In a poorly ventilated room, these can build up, particularly when people spend time together indoors. Bringing in fresh air helps remove stale air and can reduce the chance of spread.[1]

“Opening windows for five to 10 minutes a day helps reduce the spread of most respiratory viruses, especially indoors, where people are closer together and sharing rooms for longer.”
Dr Saira Bano, GP and SwiftDoctor co-founder

How to make it practical:

• Open windows briefly in rooms you use often, such as kitchens and bedrooms.
• Let in fresh air when guests visit and, where possible, when someone at home is unwell.
• If someone has a respiratory infection, keep their room ventilated and improve airflow in shared spaces.

A window does not need to stay open all day. A short opening can help refresh a room, and you can take comfort and warmth into account.

Keep moving

Why it matters: Regular physical activity supports general health and wellbeing. UK guidance for adults aged 19 to 64 recommends at least 150 minutes of moderate-intensity activity each week, alongside muscle-strengthening activity on two or more days.[2]

How to make it practical:

• Try a brisk walk: at a moderate pace, you should be able to talk but not sing.
• Break the target into short sessions across the week.
• Choose an activity that suits your fitness and circumstances, and build up gradually.

Some movement is better than none. If you have a health condition or are unsure how much activity is suitable, speak to a clinician.

Eat a colourful, varied diet

Why it matters: Fruit and vegetables provide vitamins, minerals and fibre, while other foods in a balanced diet supply nutrients the body needs to function normally. NHS healthy-eating guidance recommends a varied pattern of foods rather than relying on a single ingredient or “superfood”.[3]

How to make it practical:

• Add different-coloured fruit and vegetables across the week.
• Include a mix of foods such as vegetables, fruit, beans, wholegrains and sources of protein.
• Use fresh, frozen or tinned produce to make variety easier.

There is no one food that can guarantee you will avoid winter infections. Think about the overall pattern of what you eat, rather than seeking a quick fix.

Look after your gut

Why it matters: The gut and immune system interact in several ways, including through the gut microbiome, the community of microbes living in the digestive tract. Fibre-rich foods help nourish gut microbes, and fermented foods can be part of a varied diet. Research in this area is ongoing; these foods should not be treated as a way to prevent infection.[4]

How to make it practical:

• Choose fibre-rich foods such as vegetables, fruit, beans, lentils and wholegrains.
• Include a variety of plant foods over the week.
• If you enjoy them, try foods such as live yoghurt or kefir.

Small, regular changes can be easier to maintain than trying to overhaul your diet all at once.

Dose up on vitamin D

Why it matters: Sunlight in the UK is not strong enough for most people to make sufficient vitamin D through their skin from autumn to early spring. Government advice is that everyone should consider taking a daily supplement during autumn and winter. For most adults, the recommended amount is 10 micrograms (400 IU) a day.[5]

“From around September through to early spring, sunlight isn't strong enough for most people to make enough vitamin D through the skin. A basic supplement can be useful to ensure a sufficient intake.”
Dr Saira Bano, GP and SwiftDoctor co-founder

How to make it practical:

• Check the dose on the label and follow its instructions.
• People with darker skin or little exposure to sunlight may need to consider a supplement all year.
• Ask a clinician for advice if you have a health condition or have been advised to take a different dose.

Do not take more than the recommended amount unless a clinician advises you to. You can read more on the NHS vitamin D page, or explore vitamins and supplements.

Stay up to date with vaccinations

Why it matters: Vaccines help protect against serious illness. Which vaccinations are recommended or available to you depends on your circumstances and current NHS guidance.[6]

How to make it practical:

• Check the NHS vaccination guidance.
• If you are unsure about your eligibility, ask your GP surgery or a clinician.

Keep hydrated

Why it matters: Fluids support normal body functions, including keeping the mouth and throat comfortable. The NHS suggests 6 to 8 cups or glasses of fluid a day as a general guide, though your needs can vary.[7]

How to make it practical:

• Have drinks regularly through the day, with water as a simple default.
• Warm drinks count towards your fluid intake in winter.
• Drink more if you are losing fluid through illness, sweating or exercise, unless you have been advised to limit fluids.

If you have a condition that affects how much you should drink, follow the advice given by your clinician.

Prioritise sleep

Why it matters: Sleep and immune function are connected. Research has found an association between shorter or disrupted sleep and greater susceptibility to infection, but sleep cannot guarantee that you will stay well.[8]

How to make it practical:

• Keep a consistent wake-up time where you can.
• Build a quiet wind-down routine before bed.
• Make your bedroom cool, dark and comfortable.

If sleep is a regular difficulty, our guides on how to fall asleep faster and waking at 3am offer more ideas. The NHS also has tips for managing tiredness.

When to speak to a clinician

Feeling run-down can have many causes, including poor sleep, stress or an illness. Consider speaking to a clinician if tiredness is persistent, is affecting day-to-day life, or is not improving with rest. The NHS advises seeking GP advice for fatigue that is not relieved by rest and sleep.[9]

Seek urgent medical help if you have severe difficulty breathing, chest pain, confusion, or symptoms that are rapidly getting worse.

Frequently asked questions

How can I boost my immune system in winter?

There is no single way to “boost” your immune system or guarantee you will not get ill. Regular movement, varied meals, enough sleep, appropriate vaccination and good ventilation are practical ways to support health and reduce some risks.

Do I need a vitamin D supplement in winter?

UK government advice is that everyone should consider a daily 10 microgram (400 IU) vitamin D supplement during autumn and winter. Some people, including those with darker skin or little sun exposure, may need to consider one year-round; follow the label and ask a clinician if you are unsure.[5]

Does opening windows help prevent colds?

Opening windows can improve ventilation by bringing fresh air in and helping remove air that may contain virus particles. It can reduce the chance of spread, but it cannot prevent every infection and does not replace other sensible precautions.[1]

Can sleep really affect immunity?

Sleep is linked with immune function, and research has associated shorter or disrupted sleep with greater susceptibility to some infections. Good sleep habits support general health, but they are not a guarantee against illness.[8]

When should I see a clinician about getting run-down?

Speak to a clinician if you feel persistently tired, it is affecting your daily life, or it does not improve with rest and sleep. Seek urgent help for severe breathing difficulty, chest pain, confusion or rapidly worsening symptoms.[9]

Sources

1. UK Health Security Agency, Ventilation to reduce the spread of respiratory infections.
2. NHS, Physical activity guidelines for adults aged 19 to 64.
3. NHS, The Eatwell Guide.
4. Wastyk HC et al., Gut-microbiota-targeted diets modulate human immune status, Cell, 2021.
5. NHS, Vitamin D.
6. NHS, Vaccinations.
7. NHS, Water, drinks and hydration.
8. Cohen S et al., Sleep habits and susceptibility to the common cold, Archives of Internal Medicine, 2009.
9. NHS, Self-help tips to fight tiredness.

A gentle next step

No single habit is a shield against winter illness. Small, consistent changes can still make a useful difference to your general wellbeing. If you are feeling run-down, low or worried about your health, you can start an online consultation with SwiftDoctor’s UK-registered clinicians; it usually takes under five minutes to get started.

This guide is for general information and isn't a substitute for personal medical advice. If you're unsure whether a treatment is right for you, speak to a clinician.

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  • “A short window opening can help refresh a room and reduce the spread of respiratory viruses.”
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  • “No single habit is a shield against winter illness. Small, consistent changes can still make a useful difference.”