Building Immune Resilience: A Long-Term Approach to Winter Wellness

As winter sets in, so does the familiar scramble for immunity boosters such as kadhas, supplements, and viral ‘miracle’ recipes promising instant protection. But nutrition experts say this seasonal rush often misses the point. Immunity, especially in winter, is not something you switch on overnight. It is built gradually through consistent food choices, gut health, and daily habits that align with colder, shorter days. Dietitians refer to this approach as immune resilience – a long-term strategy where the body is trained to respond better to infections rather than relying on temporary fixes. It focuses on diversity on the plate, correcting micronutrient gaps, and maintaining routines that support sleep, digestion, and recovery. Clinical Dietitian, Dt. Divya Gopal, Consultant – Clinical Dietetics and Diabetes Educator at Apollo Clinic, emphasises moving away from the idea of ‘boosting’immunityaltogether. “Winter wellness is not created by one kadha or supplement. It comes from syncing food, gut health, and daily routines with winter rhythms," she explains. She describes what she calls the December Immune Triad: At the centre of this triad is gut health. Foods rich in beta-glucans, such as mushrooms, oats, millets, and barley, help prime immune cells. Fermented foods like kanji, homemade curd, buttermilk, fermented vegetables, and traditional idli-dosa batter support gut flora diversity and strengthen respiratory immunity. A winter plate, she adds, should aim for 8–10 different plant foods a day, using simple, seasonal combinations like bajra-vegetable khichdi, sarson saag with dal, methi thepla with dahi, or fruit bowls featuring amla, pomegranate, and black grapes. Dietitians stress that winter nutrition should focus on warmth, nourishment, and repair. Key food groups include: S. Ramya, Head of Dietetics, Apollo Speciality Hospitals, Chennai, notes that even humble, traditional combinations can make a difference. “Foods like sesame–groundnut chikki, seed laddoos, dal cheela with til chutney, or pepper rasam offer warmth and immune support without complexity," she says. According to Dr Anshul Singh, Team Leader – Clinical Nutrition and Dietetics, Artemis Hospitals, Gurugram, winter immunity is shaped as much by routine as by food. Key habits include: Vitamin D correction is particularly critical in winter. “Fifteen to twenty minutes of midday sunlight supports respiratory immunity far better than random mega-dose supplements," says Gopal. Cold air can dry nasal passages and allow viruses to survive longer. People also spend more time indoors, increasing close contact and transmission. Experts advise that vulnerable groups, including the elderly, pregnant women, lactating mothers, and children, pay special attention to adequate protein intake, hydration, layered clothing, and timely vaccinations as recommended by doctors. Traditional remedies continue to hold value when used consistently and sensibly: Swipe Left For Next Video “These remedies help with warmth, digestion, inflammation control, and respiratory comfort," explains Dr Singh.