Immune health: prepare your body for Winter

(6 minute read)

Introduction: why worry now?

When the days get shorter and the cold sets in, it's not just the heater that comes into play - our immune system also faces an invisible adversary. Did you know that respiratory infections rise significantly in the colder months? Imagine being able to prepare your body to better resist these challenges. Throughout this article, you will discover what changes in the body in Autumn/Winter, what are the most common threats, and especially what you can do - with and without supplements - to strengthen your defences. And yes: we will also talk about hand, lip and skin care, because even the outside of the body suffers in the cold.

What happens to the body and immune system in Autumn and Winter

In Autumn and Winter, our body faces several changes that can weaken immunity:

• Less sunlight → lower vitamin D production: studies show that supplementation with moderate amounts of vitamin D (e.g. 400-1,200 IU/day) can have a protective effect against acute respiratory infections, although results vary between studies.
• Cold, dry air: this compromises the mucous membranes of the respiratory tract, making them less efficient as a physical barrier against viruses and bacteria.
• More time indoors and with poor ventilation: increases the risk of contagion between people.
• Temperature fluctuations and thermal stress: put more strain on the body and can weaken defences.
• Greater internal pollutant load, poor humidity conditions and artificial heating: dry and overheated environments favour the drying out of the airways and skin surfaces.

These combined conditions create a window of vulnerability for the immune system.

Typical Winter invaders

In Winter, the most frequent “enemies” are:

• Respiratory viruses: rhinoviruses (common colds), influenza, respiratory syncytial virus (RSV), some coronaviruses.
• Opportunistic bacteria: when the body is weakened, secondary bacterial infections can arise (bronchitis, pneumonia).
• Associated skin diseases: cold and dryness worsen hand wounds, chapped lips, chilblains and skin cracks - entry points for microorganisms.
• Chronic inflammation and oxidative stress: when the body is already overloaded (due to excessive stress, poor diet, pollution), immunity becomes less effective.

Did you know that zinc supplements, when used early in a cold, appear to reduce symptom duration by about 2.25 days, according to a review of clinical studies?

Non-pharmacological strategies: daily habits that make a difference

Before resorting to supplements or products, these are the foundations you should establish:

Anti-inflammatory and strengthening diet

• Foods to prioritise: red fruits (blueberries, raspberries), citrus fruits, green leafy vegetables (cabbage, spinach), colourful vegetables, garlic, onion, spices such as turmeric and ginger - all with antioxidant and anti-inflammatory compounds that help modulate immunity.
• Foods to avoid or reduce: simple sugars, sweets, ultra-processed foods, saturated and trans fats - these stimulate inflammation and oxidative stress.
• Quality protein: fatty fish (rich source of omega-3 fatty acids), legumes, eggs, lean meat - essential for antibody production and tissue repair.
• Probiotics/prebiotics: play a role in the gut-immunity axis; natural yoghurt, kefir, sauerkraut, fibre (inulin, polydextrose) help maintain a healthy microbiota.
• Constant hydration: even in the cold it is crucial. Caffeine-free teas, warm lemon water, nutritious soups help keep mucous membranes hydrated.

Some people practice intermittent fasting (for example 16/8) to "give the digestive system a break" and promote immunological regeneration. Recent studies indicate that time-restricted eating can modulate inflammatory markers and benefit the intestinal microbiome. However, such a practice should not be started without medical or nutritional assessment.

Sleep, rest and stress management

• Ensure 7 to 9 hours of sleep per night, maintain a regular sleep routine (go to bed and wake up at the same time), avoid blue light (screens!) close to bedtime.
• Stress reduction practices (meditation, conscious breathing, regular breaks) help lower cortisol - a hormone that, in excess, suppresses immunity.
• Avoid physical or mental hyperexcitation before bed, including excessive digital stimuli.

Moderate and regular physical exercise

• Moderate aerobic exercise (walking, stationary bike, swimming) 3 to 5 times a week supports immune circulation and stimulates immune cells.
• Prolonged intense exercise can temporarily depress immunity if there is no adequate recovery - balance is key.
• Outdoor exercise also contributes to sun exposure (vitamin D) when weather permits.

Environment: ventilation, humidity and exposure

• Keep indoor environments ventilated (open windows a few minutes a day) for air renewal.
• Control relative humidity between 40% and 60% so that mucous membranes do not dry out and viral particles do not remain in the air for too long.
• Avoid very enclosed or crowded places, whenever possible - to prevent contagion.
• When using heaters or air conditioning, place containers with water or use humidifiers to mitigate dry air.

Skin, hand and lip care

• In Winter, hands and lips become vulnerable points: cold and wind lead to dryness, cracks, chaps or chilblains - which can serve as an entry point for microorganisms.
• Use emollient and regenerating creams on your hands (with ceramides, urea, panthenol), lip balm with shea butter or beeswax and balms with vitamin E.
• During the day, reapply hand protectors after washing or exposure to wind.
• At night, apply repair products more densely to regenerate the skin.

Supplements and nutritional interventions with scientific support

Here, extra attention should be paid: supplements can help when there is a deficiency or fragility, but they do not replace good habits. And any supplementation should ideally be preceded by medical or pharmaceutical advice.

Vitamin D

• Evidence indicates that vitamin D supplementation may lead to a modest reduction in the risk of respiratory infections - for example, one study showed a lower rate of respiratory infections in the supplemented group. Another recent review highlights that daily doses of 400-1,200 IU are the safest and most effective in an Autumn/Winter context.
• Vitamin D can induce the production of antimicrobial peptides and modulate inflammation. But beware: some more recent studies question the significant preventive effect in healthy populations without deficiency.
• Supplementation may make sense especially for those who live in regions with little sunlight, whose daily work prevents regular sun exposure or have proven hypovitaminosis D.

Zinc

• Zinc is essential for the functioning of immune cells (lymphocytes, macrophages) and tissue regeneration.
• In studies of colds, zinc supplementation (in the form of lozenges or oral solutions) showed an average reduction of 2.25 days in symptom duration. However, the results are not always consistent and opinions are not consensual. It is often used in the initial phase of symptoms, with attention to the dose (excess zinc can cause unwanted effects).

Other promising micronutrients

• Selenium: essential antioxidant and immune modulator - low levels associated with greater severity of viral infections.
• Vitamin C: a classic in popular beliefs. Studies indicate that it can act as a co-adjuvant, especially in oxidative stress (e.g., smokers, healthcare professionals), but it is not a "magic cure".
• Combined multivitamins: formulas that include vitamin A, C, D, zinc, selenium, are key to covering multiple deficiencies.
• Propolis, echinacea and royal jelly are traditionally used as immunomodulators.

Products frequently sought after in immunity supplements

To make your choice easier, we suggest products that you can add to your routine to improve your preparation against Winter aggressors:

€19.99 €17.99

1 - Centrum Immunity & Defences 60 caps. - Multivitamin with focus on immunity (vitamins A, C, D + zinc + selenium)

€19.99 €14.99

2 - Arkopharma Arkocapsules Vitamin D3 45 caps - Vitamin D (cholecalciferol) in a moderate daily dose

€35.99 €25.99

3 - Arkopharma Arkoreal Royal Jelly Immunity Sugar-Free 20 Ampoules - Ampoules with natural/immunomodulatory ingredients (with propolis, echinacea and royal jelly)

€7.99

4 - Neutrogena Lip Stick 4.8gr. - Moisturizing and regenerating lip stick to prevent and treat chapped and dry lips

€14.99 €13.49

5 - Caudalie Vinothérapist Repairing Hand and Nail Cream 75ml - Regenerating hand cream with antioxidant ingredients

Many customers specifically look for these products during colder seasons: combined supplements and skin care (hands and lips) that reinforce our offering.

How to act when immunity is weakened

If you feel your immunity is low (persistent fatigue, recurrent infections, wounds that take a long time to heal):

• Perform clinical-laboratory evaluation (levels of vitamin D, zinc, iron, selenium) with professional support.
• Adjust diet with a focus on foods rich in antioxidants, proteins, and a healthy microbiota.
• Incorporate supplements appropriate for identified deficiencies (individualized).
• Rest and avoid excessive metabolic and physical stress.
• Avoid exposure to environments with high risk of contagion - especially hospitals, crowded public transport, large gatherings - during periods of greater vulnerability.
• In cases of confirmed or severe illness, follow medical guidance (pharmacological treatment, antivirals, boosters, clinical support).
• Maintain respiratory hygiene habits, wear a mask in enclosed spaces, frequent hand washing, and isolation when necessary.

Integration of immunity and skin care (hands and lips)

We cannot ignore that the skin - especially hands and lips - also suffers in winter. And these damaged areas become potential entry points for microorganisms.

• Whenever you wash your hands: use mild soaps, dry thoroughly and apply regenerating cream immediately.
• Lip balms with nourishing action - reapply several times a day.
• If cracks or chaps appear, use repairing ointments.
• At night, apply a denser product and leave it on while you sleep.
• Including supplements with zinc or selenium can promote tissue regeneration, but it does not replace topical care.

Conclusion

We have reached the end of this journey of immunological preparation for winter. Let's summarize for easier understanding:

• In Autumn/Winter, factors such as less sunlight, dry air, enclosed environments, and thermal stress challenge the immune system.
• To strengthen defenses, the pillars are solid habits: an anti-inflammatory diet, quality sleep, moderate exercise, stress management, and adequate ventilation and humidity.
• Supplements (vitamin D, zinc, multivitamins, immunomodulators) can play a supportive role, especially in cases of deficiency, but should be used cautiously and ideally under professional guidance.
• The skin is not overlooked: chapped hands, cracked lips, and fissures need attention - these are "weak points" to be strengthened.
• When immunity is compromised, more intensive measures and clinical evaluation are essential.

If you want to delve deeper or try immunity-boosting supplements, skin care, and regenerating products for hands and lips, visit our store here! Find a complete line of reliable solutions to prepare your body and strengthen defenses throughout winter. Start today and turn the cold into an ally of your health.

References:

Martineau AR, Jolliffe DA, Hooper RL, et al. Vitamin D supplementation to prevent acute respiratory infections: systematic review and meta-analysis of individual participant data. BMJ. 2017;356:i6583.

Martineau AR, et al. Vitamin D supplementation to prevent acute respiratory infections: aggregate data meta-analysis. The Lancet Diabetes & Endocrinology. 2021;9:276–288.

Xiao L, Xing C, Yang Z, et al. Effect of vitamin D supplementation on the immune response to respiratory tract infections and inflammatory conditions: a systematic review and meta-analysis. Hum Nutrition & Metabolism. 2024.

Wang M, Xu Y, Fan Y, et al. Zinc Supplementation Reduces Common Cold Duration: a meta-analysis. PMC. 2020.

Institute of Medicine / ODS. Dietary Supplements for Immune Function and Infectious Disease (NIH Office of Dietary Supplements). 2025.

Li-Ng M, Aloia JF, Pollack S, et al. A randomized controlled trial of vitamin D3 supplementation for the prevention of symptomatic upper respiratory tract infections. Epidemiol Infect. 2009.

Frontiers Nutrition. A meta-analysis of the association between vitamin D supplementation and ARTIs in pediatrics. 2023.

May Clinic. Zinc for colds: The final word? (Mayoclinic.org).

CSPi. Can supplements ward off a cold, the flu, or COVID? 2025.

Fred Hutch Research Center. How zinc boosts the immune system. 2022. 

This text was written with the help of Artificial Intelligence.