Winter is a stress test for your immune system, not a season for trial and error. Trade scattershot remedies for a steady routine that feeds your microbiome, protects your airways, and respects your sleep. Use this checklist to be ready before the first sniffle. Table of Contents: Microbiome First: Food as Immune Signal Vitamin C : Does it really help? Nasal Defence That Works: Hypertonic Saline Air Matters: Humidity & Sleep Smart Extras: Earned, Not Automatic Clinician Quick

If you’re looking to feed your defences deliciously, pairing vitamin C rich foods with zinc packed staples is a smart, tasty strategy. Vitamin C supports barriers and enzymes, helps recycle vitamin E, boosts iron uptake, and at good intakes can take the edge off colds, while zinc backs up innate and adaptive responses and may trim the risk and length of mild viral sniffles. Table of Contents: Quick science bites Your immune-smart shopping list 7 fast “Vitamin C → Zinc” recipe