Winter is a season that conjures up warm blankets, hearty food and cozy fires (well, for some it does!). However, for many of us, winter can also mean a weakened immune system, runny noses, non-stop coughing and dry skin. With the cold weather and flu season in full swing, it’s essential to take steps to boost your immunity, especially women over 40.

Why is Boosting Immunity Essential for Women over 40 in Winter?

As we age gracefully, our immune system weakens, making us more susceptible to illnesses [1,3]. This is especially true for women over 40 who may be dealing with hormonal changes as well [1]. Boosting your immunity during winter can help you stay healthy and avoid getting sick.

Here, we’ll explore why boosting immunity is crucial for women over 40 during winter and provide tips on how to do so effectively. From diet changes to lifestyle adjustments, there are plenty of ways to keep your immune system strong and healthy all winter long.

The bad news is that as we age, our immune systems gradually deteriorate too.

(Lawton, 2020, p.44)

Top Natural Immunity Boosting Foods to Add to Your Diet This Winter

These winter superfoods and natural remedies are rich in vitamins, minerals, and antioxidants that can help us fight off illnesses.

Whether you’re looking for a quick immune boost or want to incorporate long-term habits into your routine, there are plenty of natural remedies available that can help support your immune system.

Some of the most effective ones include [2]:

  • Echinacea – known for its ability to enhance immune function, fight infections, and reduce inflammation

  • Elderberry – rich in antioxidants and popular for preventing colds and flu

  • Astragalus – a herb known for its immune-boosting properties. It’s believed to strengthen and balance your immune system

  • Citrus – fruits like oranges and grapefruits are high in that all important vitamin C!

  • Dark leafy greens – such as spinach and kale are also great sources of vitamins and minerals for immunity

  • Other foods like garlic, ginger, turmeric, and berries are known for their antioxidant properties that can help boost our immune system

By adding these immunity boosting foods to your diet this winter season, you can give your body the extra support it needs to stay healthy and fight off any potential illnesses.

Supplements That Can Help Improve Your Immunity During the Cold Months

Vitamin C and D are rockstar choices when it comes to fortifying your immune system. These two vitamins have been celebrated for their incredible immunity-boosting properties that can help keep illnesses at bay and keep you feeling your best.

From fighting off pesky colds to reducing the risk of developing more serious health issues, these vitamins are a must-have for anyone looking to improve their overall health and wellbeing.

Zinc and probiotics are also great options that can help improve our body’s defense against illnesses.

Zinc is known for its immune-boosting properties and can help reduce the severity and duration of common cold symptoms.

Probiotics, on the other hand, are beneficial bacteria that live in our gut and help support a healthy immune system. Consuming foods or supplements that contain probiotics can help improve digestion and overall immunity. It’s always important to prioritize our health by incorporating these natural remedies into our daily routine!

While supplements shouldn’t replace a healthy diet and lifestyle, they can provide an added layer of protection during the colder months when we’re more susceptible to getting sick.

Of course, it’s always important to consult with your healthcare provider before starting any new supplements or herbs to ensure they are safe for you to take based on your individual health needs.

Create a Winter Wellness Routine That Works For You

Creating a winter wellness routine can help us stay energized, motivated, and healthy throughout the colder months. We all know Winter can be a challenging time for everyone when it comes to maintaining good health and wellness.

Firstly, prioritize your sleep schedule by sticking to a consistent bedtime routine. This will ensure that you get enough sleep and wake up feeling refreshed and energized each day.

Make sure you are staying hydrated by drinking plenty of water and hot beverages like tea. Do you think mulled wine counts? Meh, we can only dream!

Next up exercise! Do something that you enjoy so it won’t feel like a burden to complete.

Although the cold weather may discourage outdoor activities, there are plenty of ways to stay active indoors such as yoga or home workouts. YouTube has heaps of great workout videos that you can follow in the comfort of your own home. I’ve found several 15 minute full body workouts that I can complete at home. Sometimes even my kids want to join in.

Eating a balanced diet rich in fruits, vegetables, whole grains, and lean protein helps boost immunity and fight off infections.

Last but not least, self-care is crucial during the winter months. Take some time for yourself each day whether it’s reading a book or enjoying a relaxing bath. This will help reduce stress levels and improve mental health.

With these tips in mind, you can create a personalised winter wellness routine that fits into your daily life seamlessly!

So stay healthy and strong this winter with these simple yet effective immune-boosting practices. Just by adding these into your daily winter routine you can help boost your immune system and keep yourself healthy and strong so you can kick any of those flu symptoms to the kerb.

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It is important to remember that the advice given on this website is not meant to replace the guidance of a healthcare professional. Before making changes to your nutrition and wellness regimes, it’s important to reach out to an expert or medical professional. Reliance on any of the material provided on this website is at your own risk.


  1. Ghosh, M., Rodriguez-Garcia, M., & Wira, C. R. (2014). The immune system in menopause: Pros and cons of hormone therapy. The Journal of Steroid Biochemistry and Molecular Biology, 142, 171–175.
  2. How to Boost Your Immune System: 19 Boosters – Dr. Axe. (2023, February 17). Dr. Axe.
  3. Lawton, G. (2020). You’re only as young as your immune system. New Scientist, 245(3275), 44–48.