Boosting Your Immune System This Winter: How Chiropractic Care Helps You Stay Healthy During Cold & Flu Season

Update: Revised December 2025. Originally published September 2023.

Winter is here, and so is cold and flu season. As temperatures drop and germs circulate more easily, supporting your immune system becomes more important than ever. While good nutrition, sleep, and stress management are foundational to staying healthy, chiropractic care has continued to gain recognition for its role in supporting immune function and helping patients stay resilient through seasonal illness.

At Ease Wellness, we believe in whole-body wellness that blends chiropractic care with lifestyle, nutrition, and preventive habits. Below, we’ll explore the latest understanding of how chiropractic adjustments may support immune health, plus simple habits you can incorporate to stay well all winter long.

1. Chiropractic Care & Immune Function

Optimizing Nervous System Function

Your spine protects your nervous system, the communication network that controls every cell, tissue, and organ, including the immune system. Misalignments in the spine, known as subluxations, may interfere with nerve communication. Chiropractic adjustments help restore alignment and improve nervous system function, allowing your body to coordinate an efficient immune response.

Current research continues to explore the spine-immune connection. Improved nervous system function can support the body’s natural ability to heal and regulate itself, something especially beneficial during winter months.

Reducing Chronic Stress

Stress hormones such as cortisol can weaken the immune system over time. Chiropractic adjustments support relaxation by loosening tight muscles, improving circulation, and reducing physical tension, all of which help calm the nervous system.

Supporting Better Sleep

Quality sleep is one of the strongest predictors of immune resilience. Regular chiropractic care can help reduce the pain or discomfort that interferes with deep, restorative rest, helping your body recover and fight off seasonal viruses more effectively.

2. Support Immunity with Winter-Friendly Nutrition

Eat Antioxidant-Rich Foods

Seasonal picks like berries, citrus fruits, leafy greens, and colorful vegetables help combat inflammation and oxidative stress.

Boost Gut Health with Probiotics

About 70% of the immune system lives in the gut. Probiotic-rich foods, yogurt, kefir, kimchi, sauerkraut, and miso, support a healthy microbiome, which plays a central role in immune strength.

Prioritize Vitamin D

In winter, reduced sunlight can lead to lower vitamin D levels, which are linked to increased susceptibility to infections. Adding vitamin D–rich foods or a supplement (if recommended by your doctor) can support immunity during colder months.

3. Keep Moving: Even When It’s Cold

Regular exercise increases circulation, helping immune cells move through the body more efficiently. Studies show moderate exercise can reduce the risk and duration of respiratory infections.

In winter, even simple movement matters:

• Indoor walks

• Yoga or Pilates sessions

• Strength training with resistance bands

• Stretching routines

Movement helps keep your lymphatic system flowing, an essential part of immune defense.

4. Prioritize Restorative Sleep

Aim for 7–9 hours each night. Lack of sleep can reduce infection-fighting antibodies and increase inflammation. Winter is the perfect season to lean into earlier bedtimes, warm nighttime routines, and screen-free evenings.

5. Consider Herbal & Natural Immune Support

Many people turn to natural remedies during cold and flu season. Options like elderberry, echinacea, ginger, and astragalus have been traditionally used to support immune health.

While certain herbs have promising research behind them, always consult a healthcare professional before starting new supplements, especially if you're pregnant, breastfeeding, or taking medications.

6. Stay Hydrated (Yes, Even in Winter)

Winter dehydration is more common than many realize.
Water supports the production of lymph, the fluid that transports immune cells throughout your body. Proper hydration keeps your system clear, regulated, and able to respond quickly to pathogens.

Aim for half your body weight in ounces per day, and increase intake when:

• Drinking caffeine

• Exercising

• Recovering from illness

The Bottom Line: A Holistic Approach Strengthens Your Immunity

Chiropractic care is a powerful, natural way to support your immune system, especially when combined with intentional lifestyle habits, nourishing foods, proper sleep, and stress reduction.

Whether you're trying to prevent seasonal illnesses or bounce back more quickly when they hit, a comprehensive wellness approach makes all the difference.

Ready to strengthen your immune system this winter?

👉 Click below to book your appointment at one of our convenient Atlanta locations, and support your immune system this season.

Tips And Tricks To Staying Properly Hydrated

UPDATE: This is an Update of a Blog originally published in March 2023

Staying properly hydrated is a key component of overall wellbeing. Did you know that our bodies are composed of about 60% water? It’s true. However, this number can vary based on age, gender, and activity level. Proper hydration keeps our bodies energized and healthy by regulating our body temperature, lubricating joints and muscles, flushing out toxins, improving cognitive function, and even giving our skin that vibrant glow we crave. Drinking enough water also helps prevent kidney stones and supports overall kidney health.

But how much water should we be drinking every day? And how can we make sure we are drinking enough? Let’s explore in this week’s Wellness Wednesday blog. 

How Much Water Should We Drink?

The amount of water each person needs varies, depending on several factors, including age, gender, body weight, climate, sodium intake, and activity level. A good rule of thumb is to drink half your body weight in ounces every day. So, if you weigh 150 pounds, aim for 75 ounces of water a day. This easy calculation can help ensure you're staying properly hydrated and supporting your body’s total wellbeing.

Now the question is, how do you ensure you’re drinking enough ounces a day? With a little planning, staying properly hydrated can be easily integrated into your daily routine. The key is to work it into your daily routine. You’ll be surprised at how quickly sipping throughout the day becomes second nature, and your body will thank you for it!

Technology to Help Keep You Hydrated

In today’s digital age, staying on top of hydration has never been easier. Apps like My Water or Drink Water help track your daily intake and send reminders to keep sipping throughout the day. You can also track your hydration goals and see your progress in real time.

Here are some other tips for staying properly hydrated:

Hydration Tips:

• Keep Water Nearby: Always have a water bottle within arm’s reach so you can sip as you go about your day.

• Add Flavor: If plain water isn't your thing, try adding slices of fruit or cucumber to make it more enjoyable.

• Incorporate Electrolytes: If you’re sweating more than usual, such as after exercise, consider adding electrolytes to help replenish lost minerals.

• Hydrate with Food: Many fruits and vegetables, like watermelon, cucumber, and oranges, contain high water content and are great for hydration.

Additionally, it’s important to know how to spot the signs of dehydration, so you can take action before your body feels the full effects.

Recognizing the Signs of Dehydration

Dehydration can sneak up on us if we're not paying attention. It happens when the body doesn’t get enough fluids or loses too much through activities like sweating, illness, or exercise. Early signs of dehydration include:

• Thirst

• Dry mouth

• Dark-colored urine

• Fatigue

• Headache

• Dizziness or confusion

If you don’t address dehydration, it can lead to more severe issues, such as kidney damage or organ dysfunction. 

Proper hydration is critical for maintaining the overall health of your body’s systems. If you’re unsure about how much water you should be drinking or need tips on hydration for your specific lifestyle, don’t hesitate to ask your chiropractor or healthcare provider. As Easewell Chiropractic, our  mission is to Cultivate True Health, and staying properly hydrated is a key component of that along with chiropractic care. If you would like to learn more about Cultivating True Health, click here to book an appointment at one of our locations. Grab your water bottle and make hydration a priority!