How to increase immunity during winters
How to Strengthen Your Immunity Naturally This Winter (Especially in India)
Header: It’s not the cold — it’s your immune system asking for help.
The Truth: You Don’t Catch a Cold from the Cold
Every winter, we see the same story: the moment temperatures drop, everyone starts coughing, sneezing, and blaming the weather. But here’s the truth — cold air doesn’t cause infections. A weak immune response does.
Viruses are always around us. Whether you fall sick or not depends on how strong your internal defences are — and every winter, several hidden factors make those defences weaker.
The Vitamin D Crash That Weakens Your Defences
Between October and February, UV B rays in most Indian cities are too weak for your skin to make enough vitamin D, even if you sit in the sun. Research from AIIMS and the Indian Council of Medical Research shows that over 70 percent of urban Indians are deficient in vitamin D during winter, with women more affected due to indoor lifestyles and sunscreen use.
Vitamin D isn’t just about bones. It activates T-cells, the white blood cells that recognise and destroy viruses. When your levels fall below 30 ng/mL, your immune system is literally half-awake.
- Get your levels tested once a year (25-hydroxy vitamin D test).
- Supplement 2000–4000 IU D₃ daily through winter, ideally with a meal containing healthy fat.
- Combine with magnesium and vitamin K₂ for better utilisation.
Why “Eating Healthy” Isn’t Enough in Winter
Most Indians think immunity equals fruits, haldi doodh, and hot soups. But our winter cooking habits — pressure-cooking, deep-frying, boiling for long — destroy heat-sensitive nutrients like vitamin C and certain B-vitamins.
Studies show that boiling vegetables for more than 10 minutes can reduce vitamin C by up to 70 percent. So, while you may be “eating healthy,” your immune system isn’t actually receiving what you think it is.
- Keep one raw or lightly sautéed dish daily (salad, sprouts, or bell-pepper stir-fry).
- Add amla, guava, or kiwi for natural vitamin C.
- Avoid reheating greens multiple times.
The Winter Protein Gap
Your immune system is built from protein. Antibodies, enzymes, even cytokines — all require amino acids. Yet Indian diets, especially vegetarian ones, rarely meet winter needs.
On average, Indian women consume 45 g of protein/day; the requirement is closer to 60–80 g/day. Low protein means fewer immune cells and slower recovery when you do fall sick.
- Breakfast → 2 eggs + 1 cup curd
- Lunch → 100 g paneer or chicken
- Dinner → 1 cup dal + 1 cup curd
- If vegetarian, consider a whey or plant-based protein powder.
The Gut–Immunity Connection (Where 70 % of Immunity Lives)
Nearly 70 percent of your immune cells are located in your gut lining. A healthy gut barrier and diverse microbiome act as your first shield against pathogens.
Winter quietly disrupts this ecosystem: less water, heavier food, reduced movement, and often constipation. When your gut slows down, your immune system slows down.
- Eat 1 cup curd or fermented foods daily (kanji, idli batter, homemade curd).
- Add fibre: 2 cups vegetables + 1 fruit daily.
- Stay hydrated (2.5–3 L water, even if you’re not thirsty).
- Consider a probiotic if you’re prone to bloating or recurrent colds.
The Indoor Air-Quality Disaster
Indian homes in winter trap more than warmth — they trap pollution, germs, and CO₂. According to TERI and WHO data, indoor AQI can be 2–5× worse than outdoors.
- Air out your home for 10 minutes daily.
- Use HEPA air purifiers or indoor plants (snake plant, peace lily).
- Clean AC filters and curtains monthly.
- Avoid scented aerosols or incense that add to VOCs.
The Sleep–Immunity Connection
Sleep is immune therapy. During deep sleep, your body releases cytokines that fight infection. People sleeping < 7 hours are 3× more likely to catch a cold (*Arch Intern Med 2009*).
- Maintain a consistent sleep schedule (10:30 PM – 6:30 AM).
- Get morning sunlight exposure within 30 minutes of waking.
- Avoid screens 30 minutes before bed; blue light delays melatonin.
Stress: The Immunity Killer Nobody Talks About
Chronic stress raises cortisol, which directly suppresses immune cell production. A meta-analysis found stressed people had 40% weaker immune responses to infections.
- Add one de-stress ritual daily — deep breathing, yoga, journaling, or a short walk.
- Keep caffeine moderate; excess coffee heightens cortisol.
Myth-Busting: Common Winter Immunity Myths in India
| Myth | Reality |
|---|---|
| “You get colds because of cold weather.” | Viruses cause colds; weak vitamin D and indoor air spread them. |
| “Haldi doodh alone boosts immunity.” | Curcumin helps, but needs black pepper + fat for absorption. |
| “Hot water kills germs.” | It soothes your throat but doesn’t kill viruses inside your body. |
| “Skipping meals helps detox.” | It reduces nutrients and weakens immune response during stress. |
The Evidence-Based Winter Immunity Protocol
If you do nothing else, do this daily:
- Morning: 2000 IU vitamin D₃ + high-protein breakfast (eggs / dal cheela / protein smoothie) + warm lemon water
- Afternoon: Protein-rich lunch + salad + 1 vitamin C fruit
- Evening: Handful roasted chana or pumpkin seeds (zinc) + ginger/tulsi tea
- Night: 1 cup curd with dinner + 20 mg zinc + sleep by 10:30 PM
References & Research
- Martineau A R et al., BMJ 2017 — Vitamin D supplementation reduced respiratory infections by 50%.
- AIIMS & ICMR Reports (2019–2022) — Vitamin D deficiency prevalence > 70% in urban Indians.
- Calder P C et al., Nutrients 2020 — Protein and omega-3s in immune modulation.
- Arch Intern Med 2009 — Short sleep duration triples cold risk.
- WHO Indoor Air Quality Guidelines 2021.
- Kiecolt-Glaser J et al., Psychol Bull 2002 — Stress and immune suppression meta-analysis.
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