9 doctor-approved ways to support your immune system during the holidays

The holidays are a magical time, but between travel, late nights and indulgent treats, your immune system can take a hit. Staying healthy doesn’t have to be complicated. You can protect your body while still enjoying every festive moment.

From nutrition hacks to simple lifestyle tweaks, these doctor-approved strategies empower you to feel your best and show up fully for work, play and everything in between.

1. Prioritise sleep for immune strength

Sleep is beauty rest and immune rest. When you skimp on shut-eye, your body produces fewer infection-fighting cells, leaving you more susceptible to seasonal bugs.

Experts recommend aiming for seven to nine hours a night to keep your defenses strong. Simple tweaks, such as setting a consistent bedtime, keeping your bedroom cool and dark, and limiting screen time before bed, can make a huge difference.

2. Eat immune-boosting foods

Foods rich in vitamin C, zinc and antioxidants help your body fend off illness while keeping your energy up during hectic holiday schedules. Citrus fruits, berries, leafy greens, nuts and fermented foods, like yoghurt or kimchi, are excellent choices.

Even during indulgent holiday feasts, try to fill some of your plate with colourful, nutrient-dense options. Prepping snacks or meals in advance ensures you don’t reach for sugary treats out of convenience, keeping your immune system fueled and resilient.

3. Stay active

Exercise is a serious immune booster. Regular movement improves circulation, lowers stress hormones and supports your body in fighting off infections. Even if your calendar is packed, a brisk 20-minute walk, a short home workout or a playful family activity counts.

If you’re travelling, try hotel room stretches, stair climbs or yoga. Staying active keeps your energy high, mood elevated and immune system primed.

4. Manage stress to protect your health

Stress is sneaky because it can suppress your immune system, making it harder to enjoy the season. A powerful way to combat this is by practising mindfulness, which means being fully present in the moment without judgement. This doesn’t require a major time commitment.

Try taking 30 seconds for a deep breathing exercise to reset between tasks, consciously focus on one thing at a time instead of multitasking or find a short guided meditation to calm your mind.

Social connection is another powerful stress-buster. A quick coffee with a friend, a phone call to a loved one, or sharing a laugh at a holiday gathering can help your body reset and keep your immunity strong.

5. Hydrate wisely

Staying hydrated is one of the simplest ways to support your immune system. Water helps your body flush out toxins and keep your mucous membranes moist, which is your first line of defense against germs.

Herbal teas are a festive way to increase hydration. Limiting alcohol and sugary drinks helps prevent dehydration and sugar spikes that can weaken the immune system. Keep a reusable water bottle handy and aim for consistent sips throughout the day.

6. Keep your vaccines up to date

Prevention is always better than a cure, and vaccines are one of the most powerful tools you have. Potential US vaccines must be studied in a minimum of 30,000 people, including adults, high-risk groups, individuals with chronic health issues and minorities. These rules help maintain the safety and efficacy of vaccines, protecting you and those around you.

Beyond shots, routine check-ups and preventive screenings ensure your body is in tip-top shape heading into the holidays. Being proactive about your health is both smart and empowering, giving you the confidence to fully enjoy the season without worry.

7. Explore supplements

Supplements can be a helpful boost when your diet or lifestyle falls short, but they aren’t a magic fix. Vitamin D, zinc and probiotics are popular choices to support immunity, especially during travel-heavy holidays.

Remember to consult with your healthcare provider before taking anything new. Think of supplements as insurance for your immune system. They’re most effective when paired with good sleep, healthy food and regular movement.

8. Practise holiday hygiene

Regular hand washing, sanitising surfaces and being mindful of crowded spaces can dramatically reduce your exposure to seasonal germs. It’s a sobering fact that the plastic trays at airport security checkpoints can be filled with more germs than toilet flush buttons. Carry a travel-sized sanitiser, wipe down high-touch surfaces and try to avoid touching your face.

These simple, intentional actions provide an extra layer of protection, allowing you to confidently enjoy festive gatherings without compromising your health.

9. Enjoy the season mindfully

Finally, remember the joy factor. Laughter, connection and moments of rest are good for the soul and actively support your immune system. Take time to savour your favourite holiday traditions, practise gratitude and allow yourself small indulgences without guilt.

A positive mindset, combined with practical health habits, creates the ultimate recipe for a resilient body and a happy heart this holiday season.

Sleigh your health this season

By weaving these doctor-approved strategies into your holiday routine, you can enjoy every party, travel day and cosy night in with confidence. From nutrient-packed snacks and extra sleep to a little mindful movement and preventive care, each intentional choice strengthens your immunity. This season, give yourself the gift of health.