How to avoid getting sick this cold season. Science-Backed strategies to strengthen your immune system
As the days get shorter and colder, many of us brace for the annual wave of sniffles, coughs, and fatigue. While it’s impossible to completely dodge every virus, you can stack the odds in your favour by strengthening your immune system from the inside out.
Here’s some hacks to protect your health this season, and keep your energy levels high as temperatures drop.
💤 1. Prioritise Rest and Recovery
Sleep isn’t a luxury, it’s your body’s most powerful repair tool. During deep sleep, your immune system releases cytokines, proteins that help fight infection and inflammation.
- Aim for 7–9 hours of quality sleep each night.
- Try setting a regular bedtime, avoiding screens an hour before bed, and keeping your room cool and dark.
If you struggle with restlessness or disrupted sleep, magnesium supplements (like Muhdohub’s Tri-Magnesium) can help calm the nervous system and promote deeper, restorative sleep.
🥦 2. Eat for Immune Health
Wholesome foods are the foundation of strong immunity.
- Load up on colourful fruit and vegetables rich in antioxidants (vitamin C, beta-carotene, zinc).
- Include lean proteins (for antibody production) and healthy fats like omega-3s (to reduce inflammation).
- Keep processed sugars and alcohol low, both can suppress immune response.
💧 3. Stay Hydrated
Even mild dehydration affects mucus membranes and makes it harder for your body to flush out pathogens.
- Aim for 2–2.5 litres of water a day.
- Herbal teas with ginger, turmeric, or lemon can offer an extra anti-inflammatory boost.
🏃♀️ 4. Keep Moving — But Don’t Overdo It
Regular exercise boosts circulation and immune surveillance, helping white blood cells move efficiently throughout the body.
However, overtraining can have the opposite effect. Balance intensity with recovery — especially during high-stress weeks.
☀️ 5. Supplement Smartly
Even with a great diet, most people fall short on certain nutrients essential for immunity, especially in winter.
Muhdohub’s supplement range is designed to fill those gaps using advanced genetic and epigenetic science:
· Vitamin D3 – The “sunshine” nutrient that supports over 100 genes linked to immunity, brain function, and inflammation control.
· Selenium+ – A key mineral for healthy thyroid function and antioxidant defence, protecting your cells from oxidative stress.
· B-Vitamin Complex – Helps maintain energy metabolism and supports the nervous system, reducing fatigue and stress that can weaken immunity.
· Omega-3 – Supports cardiovascular and brain health while helping regulate inflammation, making it vital for immune resilience and recovery.
· Timeless – Promotes cellular resilience and DNA repair, helping your body recover faster and stay strong.
By giving your cells the right support, you’re helping your body respond faster and more effectively when exposed to seasonal viruses.
💪 6. Manage Stress Proactively
Chronic stress elevates cortisol, which can suppress immune activity.
Find daily ways to decompress, mindfulness, short walks, or even a few deep breaths can make a real difference.
