02/19/2026
Winter brings more than cold weather. Shorter daylight hours, indoor gatherings, and seasonal viruses all impact our immune system, mood, and overall health. Even though winter is winding down š¤, it's still important to support your body in staying healthy. Here are five strategies supported by peer-reviewed research to help you stay well:
1.Prioritize Vitamin D Levels
Vitamin D plays an essential role in immune regulation. Research published in The BMJ shows vitamin D supplementation can reduce the risk of acute respiratory infections, particularly in individuals who are deficient.
During winter in northern states (like Wisconsin), sunlight exposure is often insufficient for adequate vitamin D production.
What to do:
⢠Consider having your vitamin D level checked
⢠Supplement if recommended
⢠Take consistently ā daily dosing shows the strongest benefit in studies
2. Protect Your Sleep (7ā9 Hours Matters)
Sleep is directly tied to immune function. Studies show people sleeping less than 6 hours per night are significantly more likely to develop symptomatic viral infections compared to those sleeping 7+ hours.
What to do:
⢠Keep a consistent bedtime
⢠Limit screens before bed
⢠Get light exposure in the morning
⢠Treat sleep as immune support ā because it is
3. Stay Consistent With Medications
Chronic conditions (blood pressure, asthma, diabetes, depression) often worsen in winter.
What to do:
⢠Use a pill organizer
⢠Set reminders
⢠Ask our pharmacy team about our synchronization program
Consistency prevents preventable problems.
4. Support Immune Health With Targeted Nutrition
Certain nutrients have research support in immune function:
⢠Vitamin C ā may slightly reduce duration of cold symptoms
⢠Zinc ā when taken early, may shorten cold duration
⢠Protein intake ā supports antibody production
Evidence does not support āmega-dosing,ā but correcting deficiencies and using appropriate doses can be helpful.
What to do:
⢠Eat whole foods first
⢠Supplement strategically, not excessively
⢠Ask a pharmacist before combining supplements with prescriptions
5. Stay Physically Active (Even Indoors)
Moderate exercise enhances immune surveillance and reduces inflammation. Research consistently shows regular physical activity lowers the risk of respiratory illness compared to sedentary lifestyles.
You donāt need intense workouts ā consistency matters more than intensity.
What to do:
⢠20ā30 minutes most days
⢠Indoor walking, resistance bands, light strength work
⢠Bundle up for fresh air when possible