As winter gears up, the joys of the season can often be mitigated by concerns of supporting immunity and guarding against any sniffles or coughs. There are some simple, effective steps you can take to help your winter wellness. The Wellness Advisor sat down to chat with Wellness Expert Lynn Laboranti, R.D., to talk about what steps you can take to safeguard your wellbeing during the colder months.

Wellness Advisor: What things can I do to support my immunity this winter?

Lynn Laboranti: It is important to be conscious of a number of things to help stay healthy and maintain a well-functioning immune system. First, the single most important tip is to wash your hands frequently. This is especially important if you are around others who are sick--whether they are family, friends, or co-workers. Also, try to keep a clean environment around you. For example, if co-workers are ill, their germs may be floating around your office on counter tops, the coffee pots, etc. Keep all surfaces as clean as possible.

Engage in some consistent, moderate exercise, even if it is in a few short bouts throughout the day. Exercise can help give the immune system a boost. If you can`t get to the gym for a workout, take brisk walks on your lunch break, and take the stairs when possible. Try to find a few ways to get some exercise on a regular basis. Proper rest is also vital to a well-functioning immune system. And, of course, eating healthfully helps to keep your immune system up to par. Adding nutritional supplements can also help support immunity.

WA: What vitamins can I take to help my immune system?

Laboranti: Antioxidants such as vitamins C and E, and beta-carotene, selenium, and the mineral zinc are all important for proper immune function. Taking a daily multivitamin/mineral supplement can help ensure good nutritional status as well.

WA: How do those vitamins work to help me?

Laboranti: Antioxidants, such as vitamins C, E, and beta-carotene, and the antioxidant mineral selenium protect cells from damaging substances called free radicals. Vitamin C plays a vital role in many immune mechanisms.The need for vitamin C increases under periods of stress, such as during an infection, whenit is more rapidly depletedfrom the body. Vitamin C also works closely with other antioxidants in the body, like vitamin E. Both vitamins C and E work together in the body to fight off free radicals and protecting healthy cells. Zinc also plays an essential role in the immune system. When blood levels of zinc are low, a number of our immune-protecting mechanisms, such as T-cells and white blood cells are inhibited. A zinc supplement can help you maintain a healthy immune system especially during the winter months.

WA: What other steps can I take?

Laboranti: The herb Echinacea is a supplement used to enhance the immune system. Taken at the first sign of feeling under the weather, echinacea may shorten the duration of illness by helping the body return to a well state. Echinacea should not be taken continuously for more than two weeks, or it can be taken every other week for 8 weeks. Echinacea is not recommended for those with allergies to plants in the daisy family, such as ragweed, or those who are on medications that affect liver function.