Winter illnesses are making their presence known with a vengeance this year.

But fear not! There are simple steps we can take to protect ourselves and our loved ones from these seasonal maladies. Let’s dive into why this winter has been particularly rough on our health and explore how we can boost our defenses through better eating habits and proper hygiene.

The Winter Illness Surge of 2025

This winter has seen a significant uptick in various illnesses.

Flu season is in full swing, with 40 states reporting high or very high levels of flu-like illness. The “stomach bug” is also making its rounds, with the CDC reporting that norovirus outbreaks in early December reached their highest levels since 2012. Add to this the ongoing concerns about COVID-19 and other respiratory viruses, like RSV, and we’ve got ourselves a perfect storm of winter illnesses.

So, why the sudden surge? Experts point to several factors:

• Increased indoor gatherings during the holiday season
• More travel, allowing viruses to spread across regions
• Colder temperatures driving people indoors where germs can spread more easily
• Weakened immune systems from inflammation due to poor eating habits and drinking; also, potentially reduced exposure to germs since Covid lockdowns
• Stress from the holiday rush

The Power of Prevention: Handwashing and Healthy Eating

Now that we know what we’re up against, let’s talk about our best line of defense: prevention.

Two of the most effective ways to ward off these winter bugs are proper handwashing and maintaining a healthy diet. Let’s break these down:

Handwashing: Your First Line of Defense

Similar to food prep, cleanliness and hygiene best practices are key to mitigating illness – and not just for yourself.

It might seem simple, but washing your hands properly is one of the most powerful tools we have against the spread of illness and spreading it to others in your community. In fact, a good, old fashioned scrub with soap and water is even more effective than using hand sanitizers.

The CDC recommends handwashing as one of the best ways to avoid getting sick and spreading illness, with studies showing it can reduce the number of people who get colds and respiratory illnesses by 21%.

Remember to wash your hands with soap and water frequently, especially before eating or preparing food, after using the bathroom, and after coughing, sneezing, or blowing your nose.

Eating Better: Fueling Your Immune System

While handwashing helps keep germs at bay, eating a healthy, balanced diet gives your body the nutrients it needs to fight off infections. A well-nourished body is better equipped to handle the onslaught of winter viruses.

10 Immune-Boosting Foods for Winter Wellness

Check out these ten superstar foods that can help keep your immune system in top shape this winter:

• Salmon: This fatty fish is an excellent source of omega-3 fatty acids, which can help reduce inflammation in the body. It’s also rich in vitamin D, which plays a crucial role in immune function.
• Citrus fruits: Oranges, grapefruits, and lemons are packed with vitamin C, a powerful antioxidant that can help boost your immune system. Vitamin C may help increase the production of white blood cells, which are key to fighting infections.
• Yogurt: Probiotic-rich foods like yogurt can help maintain a healthy gut microbiome, which plays a crucial role in immune function. Look for yogurts with live and active cultures for maximum benefit.
• Spinach: This leafy green is rich in vitamins C and E, as well as antioxidants and beta carotene. These nutrients can help boost your immune system’s ability to fight off infections.
• Almonds: Packed with vitamin E, almonds can help support immune system function. They’re also a good source of healthy fats and protein, which can help keep you feeling full and satisfied.
• Sweet potatoes: The rich orange color of sweet potatoes comes from beta carotene, which your body converts to vitamin A. This vitamin is crucial for maintaining the health of your skin, which is your body’s first line of defense against pathogens.
• Green tea: Rich in antioxidants called polyphenols, green tea may enhance immune function. It also contains L-theanine, an amino acid that may aid in the production of germ-fighting compounds in your T-cells.
• Garlic: This pungent bulb contains compounds that may help stimulate the immune system. Some studies suggest that garlic can help reduce the severity of cold and flu symptoms.
• Ginger: This spicy root has been used for centuries to treat various ailments. It may help decrease inflammation and can help soothe a sore throat or upset stomach.
• Turmeric: This bright yellow spice contains curcumin, a compound with powerful anti-inflammatory properties. Some studies suggest it may help boost immune function.

Incorporating these foods into your diet can provide your body with a wide range of nutrients that support immune function.

Remember, variety is key – aim to eat lean proteins with a rainbow of fruits and vegetables to ensure you’re getting a diverse array of nutrients.

Need inspiration?

Check out our seared salmon with broccolini and spaghetti squash recipe here.

Beyond Diet and Handwashing: Additional Tips for Staying Healthy

While proper nutrition and hand hygiene are crucial, there are several other steps you can take to protect yourself from winter illnesses:

• Keep common surfaces clean: Just like we do when preparing food, be sure to regularly disinfect frequently touched surfaces in your home, like doorknobs, light switches, and countertops.
• Avoid touching your face: Try to keep your hands away from your eyes, nose, and mouth to prevent the spread of germs.
• Dress appropriately: Wear warm clothing when going outside to protect yourself from the cold, which can weaken your immune system.
• Stay active: Regular exercise can help boost your immune system. Aim for at least 30 minutes of physical activity each day.
• Get enough sleep: Adequate sleep is crucial for maintaining a strong immune system. Adults should aim for 7-9 hours per night.
• Stay hydrated: Drinking plenty of water helps your body function optimally, including your immune system.
• Manage stress: Chronic stress can weaken your immune system. Find healthy ways to manage stress, such as meditation, yoga, or deep breathing exercises. And boost your serotonin levels to fight seasonal woes with these foods.
• Get vaccinated: Despite us entering the winter months, it’s not too late to protect yourself for the rest of the season. Make sure you’re up to date on your seasonal vaccines.

Taking care of each other

Let’s make this winter a season of wellness for ourselves and our community. After all, every person who stays healthy is one less person spreading illness to others. So wash those hands, enjoy a colorful, nutrient-rich meal, and here’s to a healthier, happier winter for all of us!