Winter Wellness & Immunity (part 2)

How to Strengthen Your Immune System Without Overloading Supplements

“Winter immunity gets a lot of hype,” says Dr. Alicia Hart of NW Regen, “But the immune system functioning well is important all year long.”  

In this article (part two of Dr. Hart’s winter immunity resilience series), we highlight some of her top recommendations for helping your immune system hum.

5 Core Pillars of Winter Immune Resilience

1. Try to Get Enough Sleep: Your Immune System’s Reset Button

Poor sleep weakens immune defenses and makes you more prone to viruses.
Dr. Hart emphasizes the importance of restoring winter sleep rhythms.

Simple sleep strategies: Dim lights early, limit screens, use morning light exposure, and Prioritize 7–9 hours of sleep with consistent bedtime/wake time.

2. Reduce Stress Where You Can

Stress directly suppresses immune function. Practice nervous system regulation. 

“Most conditions get worse with stress, but some conditions, like ADHD, have some baseline chronic stress (from) typical executive dysfunction and differences in immune function that can make the physical effects hit harder,” explains Dr. Hart. “Conditions like POTS have chronic stress components from the physical symptoms like really fast heart rates.” 

When the body stays in fight-or-flight, inflammation rises and immune cells become less efficient — a major issue for patients with ADHD, trauma, POTS, MCAS, or chronic stress. 

“For people who have conditions that can increase the way that the body experiences stress, being proactive about helping the immune system function at its best can be helpful.”

~ Dr. Alicia Hart 

Self-regulating resets: Practice daily stress resets: long, slow exhales, short breaks, brisk outdoor walks, breath pacing, grounding practices, calming evening rituals.

3. Improve Nutrition & Gut Health

Since 70% of the immune system lives in the gut, winter-friendly habits matter:

• Warm, cooked meals
• Stable blood sugar through protein-forward eating
• Hydration (especially in dry winter air)
• Fiber for microbiome health

Healthy practices to implement:  Start the day with warm lemon water to detoxify your system and add fiber-rich foods that feed beneficial gut bacteria that regulate immunity. 

Easy additions to your diet: Oats | Beans  | Lentils  | Apples  | Berries  | Chia or flax  | Root vegetables

4. Movement + Daylight

Even 10 minutes outside is effective. 

Getting some sunshine (if you’re lucky in Portland’s winter) improves immune markers, mood regulation, and circadian rhythm alignment.  So, make time to get outside before breakfast and breathe in the morning air and expose yourself to natural sunlight. 

5. Watch What You Intake 

Sugar and alcohol in winter can cause problems for the immune system. 

“Avoid things that make your immune system worse: be mindful of sugar intake, as high sugar makes inflammation worse and the immune system less functional,” advises Dr. Hart. “Reduce alcohol intake, as alcohol causes problems for the immune system in multiple ways.  

“Avoid things that make your immune system worse:
be mindful of sugar. Reduce or avoid alcohol intake.”

~ Dr. Alicia Hart

Simple activities to add to your daily routine:  Walks, stretches, gentle exercise — all strengthen resilience.

Realistic Daily Habits That Make the Biggest Difference

A winter wellness routine doesn’t need to be complicated.

Try building these 7 habits into your week:

1. Morning light exposure
2. Warm water hydration
3. Protein at breakfast
4. Short bursts of movement
5. Earlier wind-down routines
6. Consistent wake/sleep times
7. Micro-regulation for stress

For Patients with Burnout, Chronic Illness, or Post-Viral Conditions

Winter is especially challenging for individuals already navigating fatigue, inflammation, or dysautonomia. 

Important principles to remember if you or someone you love are navigating this winter facing chronic illness, burnout, or post-viral conditions:

• Healing requires PACING.
• The nervous system must feel SAFE to regulate immunity.
• Over-exertion can WORSEN symptoms.
• GENTLE habits outperform aggressive protocols.

“Steady improvement is better than crashing out. I know it’s frustrating for folks to not be able to do what they’d like to do. Being intentional and allowing time for the body to adjust generally builds a better base for thriving.”  

~ Dr. Alicia Hart 

🌿 Want personalized winter wellness guidance?

Schedule with Dr. Hart for an integrative evaluation.

🌿 Looking to address chronic stress or trauma patterns affecting immunity?

Learn more about Dr. Wood’s SGB treatment.