How to boost your Family’s Immunity this Winter
- Katherine Whitby
- 6 days ago
- 6 min read
Boost Immunity this Winter
As the crisp winter air begins to settle and cosy nights in become the norm, parents everywhere start thinking about how to keep their families healthy, happy, and resilient. But let’s be honest - keeping energy up, broken sleep, teething, illnesses, and busy days can make “winter wellness” feel impossible.
Over the last 30 years as a Paediatric Nurse, Health Visitor, Maternal Wellbeing Practitioner, and Mum of two, I’ve worked with countless families navigating exactly these challenges. I’ve seen what really works in practice - and what actually feels doable at home. In this winter edit, I’m sharing practical, achievable ways to boost immunity for parents, babies, and children, combining nutrition, lifestyle, probiotics, trusted products, and simple habits that make a difference.
Why Winter Immunity Matters
Winter brings several challenges for immune health:
Viruses circulate more as we spend time indoors.
Dry indoor air can impair mucosal barriers in the nose and throat.
Stress, disrupted routines, and poor sleep can weaken immune function.
A strong immune system helps reduce the frequency, duration, and severity of illness - and it’s built on a layered approach of diet, lifestyle, environment, and supportive products. These are strategies I’ve used successfully in my professional work and in my own family.
Lifestyle Foundations for Immune Health
1. Sleep & Rest 💤
Sleep is essential for immunity—but as a parent, you know it isn’t always easy. Babies and children may have broken sleep due to teething, illness, or developmental milestones. Even short or interrupted sleep can leave you feeling drained and affect your immune system.
Tips to keep energy up:
Nap when you can, even 20‑30 minutes.
Ask for help from a partner, family member, or friend.
Keep healthy snacks and hydration on hand.
Accept that sleep may be fragmented—consistency is key where possible.
I’ve seen families thrive even with broken sleep when combining small, consistent habits with nourishing meals and supportive routines.
2. Easy, Healthy Snacks for Parents 🍎🥜
During busy days, it can be hard to prepare full meals. Here are some quick, nutrient-rich options:
Nut butter with apple or banana slices
Nuts and seeds (almonds, walnuts, pumpkin or sunflower seeds)
Greek yogurt or kefir
Homemade energy balls (dates, oats, nuts, cocoa or seeds)
Hummus with veggie sticks
Wholegrain crackers with cheese
Frozen fruit or berries
Roasted chickpeas
Having a small stash of these snacks helps maintain energy when sleep is fragmented or days are long.
3. Hydration 💧
Drink water, herbal teas, and broths regularly.
Warm drinks like ginger and lemon water are soothing in winter.
Hydration supports mucosal barriers in the nose and throat and helps energy levels.
4. Movement & Fresh Air 🚶♀️🌳
Moderate exercise enhances circulation and immune function.
Outdoor time supports vitamin D production and boosts mood.
Short walks with babies in strollers count—practical and effective.
5. Stress Management & Wellbeing 🧘♀️💖
Chronic stress elevates cortisol, which can suppress immunity.
Mindfulness, deep breathing, journaling, or playful family activities help.
Even 2-5 minutes daily can make a difference.
6. Hygiene & Home Environment 🏠
Wash hands regularly; teach children good habits.
Disinfect high-touch surfaces.
Use a humidifier to prevent dry air.
Diffuse safe essential oils like eucalyptus.
Ventilate rooms briefly each day.
Nutrition: Supporting Immunity Through Food
Key Nutrients and Sources for All Ages:
Nutrient | Role in Immunity | Food Sources |
Vitamin C | Supports white blood cells and antioxidant defense | Citrus, kiwi, bell peppers, broccoli, strawberries |
Vitamin A / Beta-Carotene | Supports mucosal surfaces & immune cell differentiation | Carrots, sweet potatoes, pumpkin, spinach |
Vitamin D | Modulates immune responses; deficiency common in winter | Fatty fish, fortified foods, safe sun exposure, supplements if needed |
Zinc | Supports immune cell development & response | Meat, shellfish, legumes, nuts, seeds, whole grains |
Protein | Needed for antibodies and immune cells | Lean meats, poultry, eggs, legumes, dairy or alternatives |
Omega-3 & Healthy Fats | Anti-inflammatory, supports cell membranes | Oily fish, flax seeds, chia seeds, walnuts, olive oil |
Antioxidants / Polyphenols | Neutralize free radicals and support immunity | Berries, green tea, garlic, ginger, turmeric, mushrooms |
Probiotics & Fermented Foods | Supports gut microbiome and immune function | Yogurt, kefir, miso, tempeh, sauerkraut |
Practical Tips for Winter Meals
Soups & Stews: Combine vegetables, legumes, lean protein, and warming spices like garlic, ginger, or turmeric.
Smoothies: Include berries, greens, banana, and nut butter or seeds.
Rainbow Plates: Encourage variety of colors to maximise antioxidants.
Healthy Snacks: Nuts, seeds, fruit, veggie sticks, hummus.
Cooking Methods: Steam or roast vegetables to preserve nutrients.
Probiotics for Babies & Toddlers 👶
A healthy gut microbiome is crucial for developing immune systems.
Breastfeeding: Naturally rich in antibodies and probiotics. Formula milks are also fortified with vitamins.
Eat the Rainbow: Providing essential vitamins and minerals through ideas such as in the ‘Supporting Immunity through Food’ table above
Baby probiotics options:
Culturelle® Baby Probiotic Drops
Wellements Organic Baby Probiotic Drops
LoveBug Toddler Probiotics
Adult probiotics options: Arbonne Gut Health™ sachets, super easy to add into water or drinks
Always seek advice from a health professional as needed
Trusted Products for Immune Support (Arbonne) 🌿
ImmunityFizz™ Vitamin C Fizz Sticks: Vitamin C, D, zinc, and elderberry for on-the-go immune support.
MushroomPowder Daily Defense™: Organic mushrooms to support immune resilience. Also heat resistance so perfect for adding to family food. As is Be Well which contains an incredible 36 veg & fruit! For the natural Arbonne products do get in touch as I can arrange a bundle for you or give advice on the products best for you and your family.
Home & On-the-Go Essentials 👜
At Home:
Humidifiers
Gentle disinfectants and hand sanitizers
Diffusers with safe essential oils - tea tree, peppermint and eucalyptus are great for decongestant and naturally anti bacterial
Out and About:
Layered clothing for babies & children so easy to remove when they get too warm
Portable snacks & water bottles
Travel-size probiotics if recommended
Hand sanitiser and wipes
Thermometer and basic first aid kit
Quick 7-Day Winter Menu (Family-Friendly)
Day | Breakfast | Lunch | Snack | Dinner |
Mon | Oat porridge with berries & flaxseed | Chicken & veggie soup | Apple slices + nuts | Salmon, sweet potato, steamed broccoli |
Tue | Greek yogurt + banana + chia seeds | Lentil & vegetable stew | Carrot sticks + hummus | Turkey or tofu stir-fry with peppers & mushrooms |
Wed | Spinach & berry smoothie | Wholegrain wrap with avocado & eggs | Citrus fruit + almonds | Roast chicken with root vegetables |
Thu | Scrambled eggs + sautéed greens | Quinoa & bean salad | Berries + yogurt | Fish & steamed vegetables |
Fri | Oat pancakes with fruit compote | Sweet potato & black bean chilli | Veggie sticks + guacamole | Beef or lentil stew |
Sat | Overnight oats with nuts & berries | Homemade veggie pizza | Fruit & seed bars | Grilled fish/fishcakes + greens |
Sun | Spinach & mushroom frittata | Roast lamb or vegetarian alternative | Yogurt + fruit | Comforting soup & wholegrain bread |
Winter Wellness Takeaways ✅
Prioritise sleep (as much as you can!), hydration, and movement, even if sleep is broken.
Keep healthy snacks on hand to maintain energy.
Include immune-supporting foods and probiotics in meals.
Use trusted products and supplements thoughtfully.
Maintain hygiene, ventilation, and a cosy, healthy home environment.
Practice stress management to support immune function.
Even when your sleep is interrupted, energy feels low, or your little ones are navigating milestones like teething or illness, these strategies - tried and tested over decades -can help keep your family resilient.
💆♀️ Bonus Boost: The Baby Massage & Relaxation Toolkit
As much as nutrition and vitamins matter, one of the most powerful ways to support your baby’s immunity is through connection, calm, and relaxation. Touch and relaxation can reduce stress hormones (for both parent and baby), improve sleep, aid digestion, and support overall wellbeing — all of which help strengthen immune function.
That’s why my Online Baby Massage and Relaxation Toolkit is perfect for the cosy months ahead. It’s a gentle, guided way to help you and your baby:
“Baby Massage has been amazing, it’s really helped settle her and relax me!” Jess with Lyra
🌙 Unwind together – reduce tension and release calm hormones.
💤 Support better sleep – calming routines often lead to deeper rest.
💞 Boost immunity naturally – relaxation supports the parasympathetic (rest and repair) system, essential for a healthy immune response.
👶 Ease digestion and discomfort – especially helpful through teething, colds, and developmental leaps.
☕ Enjoy calm, quality time – it’s a soothing ritual you can return to again and again through the winter months.
You’ll have lifetime access, so you can revisit the videos and techniques whenever you need a little reset or dose of calm.
✨ Winter Special: Get 15% off the Baby Massage & Relaxation Toolkit Use code BM15 at checkout to treat yourself and your baby to more calm, connection, and restorative rest this season.
Boost Immunity this Winter
Look After You This Winter
Download my free guide “Your Calm Mama Support Toolkit for Relaxation & Wellbeing” for small simple self care tips to weave into your day to help keep you healthy, happy, and strong through the cosy season.
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