During cold and flu season, winter immune-boosting tips are popping up faster than the first snow. Some of the advice is scientifically sound, but many popular "winter rules" don't stand up to any scrutiny. Coach (Nine Network), Good Housekeeping, CNN, and nutritionists share insights into how the body reacts to the cold, what habits work and what doesn't, and what to add to your diet in winter, with commentary explaining the real physiology of the cold season.
Dietitian Jacqueline London emphasizes that winter is not only about the lack of sun, but also the season of foods that reach their nutritional peak precisely during the cold period. According to her, the right foods can help the body survive the virus season more easily, and in some cases, reduce the severity or duration of cold symptoms. She notes that seasonal foods such as kiwi, pumpkin, beets, Brussels sprouts or blood-red oranges contain a combination of antioxidants, fiber and vitamins that support the immune system when it is working under increased load.
Kiwi, which nutritionists call the “winter superfruit,” can provide up to several daily vitamin C requirements and contains an enzyme that improves digestion. Pumpkin and its seeds provide the body with carotenoids and zinc, which are associated with reducing the risk of diabetes and supporting immunity. Beets become one of the most useful root vegetables in winter due to their high content of vitamin C, zinc and betalains - pigments with powerful antioxidant effects. Brussels sprouts, like other cruciferous vegetables, provide the body with glucosinolates, from which protective compounds are formed that reduce cell damage. Citrus varieties, in particular blood oranges, provide the body with anthocyanins and vitamin C, while sweet potatoes and leafy greens provide nutrients beneficial for vision, blood pressure and bowel function. Avocados, pineapple, jicama and carrots also remain important elements of the winter diet, providing the body with fiber, potassium, enzymes and antioxidants.
Many studies have confirmed other simple tools for winter support. Chicken soup, for example, remains one of the most studied ways to ease the course of a cold: the carnosine-rich broth can inhibit the spread of infected cells in the early stages of the flu. Vitamin C cannot “protect” against the disease, but it can shorten the duration of symptoms, especially when its sources are fruits and vegetables, rather than shock doses of supplements. The common myth that dairy products worsen a runny nose is also not scientifically proven: milk does not increase mucus production, but only changes the tactile sensations.
No less interesting is the role of spicy food. Capsaicin temporarily dilates the nasal passages and helps to ease breathing, while hot drinks only provide a short-term warming effect, after which the body begins to lose heat. This is another reminder that even intuitive winter habits do not always correspond to physiological mechanisms.
At the same time, doctors warn against popular misconceptions. Cold itself does not cause a cold: viruses multiply in a warm environment, and low temperatures sometimes even activate protective cells. There is also no reason to refuse outdoor training - running in the cold can be more effective, and walks increase the level of endorphins. Winter allergies are not going away: indoors they can even be aggravated by dust, fur and poor ventilation.
One of the most persistent myths is the idea that you don’t need sunscreen in winter. Ultraviolet rays are active all year round, and snow reflects up to 80% of the rays, which increases the risk of skin damage. The idea that the body loses most of its heat through the head is also unfounded: the rate of cooling depends on which parts of the body are exposed. Myths also apply to hair - studies show that it falls out the most in the summer, and in winter this process slows down, although dry skin may give the impression of the opposite effect.
An equally popular belief is that alcohol “warms you up.” In fact, it only creates the illusion of warmth by causing blood to rush to the skin, but at the same time it lowers the body’s internal temperature and prevents the body from producing additional heat through shivering.
Experts remind: the main thing in the winter season is not to look for "magic" ways to boost immunity, but to provide the body with good nutrition, maintain physical activity and not succumb to myths that are not confirmed by science. It is this strategy that helps to survive the virus season more easily and maintain health even in the coldest months.
