The 7 Best Tips to Strengthen Your Immune System for Winter

Ein Mann schneuzt sich

Are you feeling tired and a bit under the weather? Are you often sick during the cold months of the year?

We all know this problem. But if you keep a few simple things in mind, you can greatly reduce your chance of illness. We have put together the seven best tips for strengthening your immune system to help keep you healthy and fit during the winter.


1. Wash your hands & do it right

How many times a day do you shake hands, touch doorknobs or handle money? Every day we come into contact with thousands of germs and bacteria. Wash your hands several times a day with plenty of soap and warm water for 15-20 seconds.

2. Clean your tech devices regularly

Your devices are also teeming with germs. You touch your smartphone, tablet or laptop hundreds of times a day. Clean them on a regular basis and don’t be afraid to use disinfectants.

3. Eat a healthy and balanced diet (garlic, cauliflower and broccoli are unknown miracle workers)

What’s not to like about broccoli and cauliflower? They taste great, are low in calories and are full of antioxidants. Plus, they contain the important peptide glutathione — a real virus and bacteria killer. Garlic contains allicin, which is great for boosting your immune system.

4. Hydration is also important in winter

Even when it’s cold outside, it is important to stay hydrated. Our body is made of 75% water — no wonder hydration year round is so critical. Adequate hydration helps our body to eliminate toxins and improves our ability to concentrate.  

5. Exercise outdoors

Exercising outdoors strengthens our immune system. So grab a friend and get started! Working out or going for a walk is a lot more fun when done with friends.

Ein Mann und eine Frau wandern auf dem Berg

6. Look after yourself

Avoid stress, relax as often as possible, seek those sun rays and kiss your loved ones regularly. All this promotes a healthy immune system.

7. Get plenty of sleep

People who sleep less than seven hours per night are three times more likely to catch a cold. Therefore, make sure to turn in early and enjoy a couple of extra hours of shut-eye.

Our tip

One more thing: Don’t start to obsess about cleaning! The best “training” for a strong immune system is fighting off a cold.

How do you protect yourself from pesky colds? We’d love to hear your suggestions in the comments below.




adidas Runtastic Team Are you looking to lose some weight, get more active, or improve your sleep? The adidas Runtastic Team gives you useful tips and inspiration to reach your personal goals. View all posts by adidas Runtastic Team »