Edition
Language
Special content
Health

A healthier winter

Small everyday gestures to prevent infections and strengthen the immune system during the cold months

Low temperatures make us spend more time in enclosed and less ventilated spaces
Physical exercise helps to strengthen the natural defenses of the immune system. Dusan Petkovic / Getty
Special content
Health
Redacció
29/12/2025
2 min

When the cold weather arrives, respiratory viruses—such as the flu, COVID-19, or the common cold—find the ideal conditions to circulate. Low temperatures lead us to spend more time indoors in less ventilated spaces, which promotes transmission. Given this, the best strategy is to take care of ourselves every day and reinforce prevention in different ways: get vaccinated, maintain healthy habits, and look out for others.

Vaccination is the first line of defense, but it's not the only one. There are a number of simple but very effective measures to reduce the possibility of infections and maintain good health during the winter season.

A balanced diet

A healthy diet is key to maintaining a healthy immune system. Winter is an ideal time to incorporate seasonal foods such as citrus fruits, pumpkins, leeks, sweet potatoes, and cabbage. These all provide essential vitamins and minerals, such as vitamin C, iron, and zinc, which help strengthen the body's natural defenses. Rest also plays a fundamental role. Sleeping between seven and eight hours a day allows the immune system to regenerate and respond better to viruses and infections. In addition, reducing stress and maintaining regular physical activity—such as walking, yoga, or swimming—helps balance body and mind.

Other measures to prevent the flu and COVID-19

In addition to vaccination, preventive measures are those applied to protect against any respiratory illness (distancing, clean hands, wearing a mask, and staying home if you have symptoms):

  • Cover your mouth with your elbow when coughing and sneezing, and use disposable tissues;
  • Wash your hands often with soap and water or with an alcohol-based hand sanitizer, especially after touching common surfaces such as handrails, door handles, computer keyboards and mice, telephones, handrails on public transport and after sneezing and blowing your nose;
  • Wear a mask if you have symptoms or are in contact with people at risk;
  • Ventilate enclosed spaces often by opening windows, and
  • Avoid close contact with people with symptoms consistent with these diseases and do not share food or utensils (cutlery, glasses, napkins, handkerchiefs, etc.) and other objects without cleaning them properly.

Seasonal recipe: Immune-boosting cream of sweet potato and ginger

An easy, comforting, and nutrient-rich recipe to boost your immune system and warm your body on cold days.

Ingredients (serves 4):

  • 2 medium sweet potatoes
  • 2 carrots
  • 1 large leek
  • 1 piece of fresh ginger (2-3 cm)
  • 1 tablespoon of extra virgin olive oil
  • 1/2 teaspoon of turmeric
  • 750 ml of vegetable broth or water
  • Juice of half a lemon
  • Salt and pepper to taste
  • (Optional) Pumpkin seeds or sesame seeds for decoration

Preparation:

  • Peel and cut the sweet potatoes, carrots and leek into small pieces.
  • In a pot, sauté the leek in olive oil until tender.
  • Add the grated ginger, turmeric, sweet potatoes and carrots, and stir for a few minutes.
  • Cover with the broth and simmer gently for about 25 minutes, until the vegetables are soft.
  • Blend everything until you get a creamy texture and add the lemon juice.
  • Serve hot, with seeds on top and a drizzle of raw oil.

Why does it work?

Sweet potatoes and carrots are rich in beta-carotene (a precursor to vitamin A), essential for a healthy immune system. Ginger and turmeric have anti-inflammatory and antioxidant properties, and lemon juice provides vitamin C to strengthen the immune system.

A healthy recipe.
A healthy recipe. Getty

To get vaccinated, make an appointment at My Health, at citasalud.gencat.cat or in your CAP.

stats