5 ways to support your immune system this autumn

The days are getting shorter, the air is getting colder, and suddenly the forecast seems to be full of rain!

Summer has wound down, and autumn is here. As the seasons change, it’s a good time to think about how you can support your health and wellbeing through the colder months.

With the UK generally experiencing ‘flu season’ earlier than usual,¹ now is the perfect time to focus on strengthening your immune system and building healthy habits that can help your body stay resilient.

Supporting your immune system isn’t about quick fixes or miracle solutions. Instead, it comes down to a combination of good nutrition, quality sleep, regular movement, stress management and a healthy gut.

Here are five simple ways to support your immune system this autumn.

1. Look after your gut health

Your gut microbiome plays an important role in your immune system, so looking after your gut is an important part of looking after your overall health.

Your gut contains around 70% of your immune cells and helps your body distinguish between harmful and harmless substances.²

One way to support a healthy gut is to include probiotics in your diet. The good bacteria found in foods like yoghurt, kefir, and fermented vegetables help keep your gut microbiome balanced. They aid in digestion and strengthen your immune system by preventing the growth of pathogens.

Fibre is important too. Dietary fibre provides fuel for beneficial gut bacteria, helping them thrive. Try to include a wide variety of fibre-rich foods, including fruits, vegetables, whole grains, beans, lentils, nuts and seeds.

It’s also worth considering how much ultra processed foods (UPF) you eat. Diets high in ultra-processed foods can be lower in fibre and may contain a variety of additives and emulsifiers. Reducing your intake and choosing a wider variety of minimally processed foods can help support a healthier overall diet.

Keep your gut in check with our Gut Health Protocol, combining award-winning Kefir, Complete Prebiotic, and Pure Fish Collagen. This protocol is specifically designed to help support microbial balance, gut integrity, and your immunity, naturally.

2. Prioritise sleep & manage stress

Getting enough quality sleep isn’t just about feeling refreshed in the morning. Sleep plays an important role in maintaining a healthy immune response.

During sleep, your body produces and regulates immune-signalling proteins called cytokines. Consistently getting enough sleep also supports the normal function of immune cells and gives your body time to recover and repair.³

A regular sleep routine can help. Try to go to bed and wake up at roughly the same time each day, create a relaxing evening routine and reduce bright screens and stimulating activities before bed.

Stress management matters too.

Short-term stress is a normal part of life, but prolonged or chronic stress can affect immune function. Chronic stress is associated with changes in cortisol and other stress-related processes that can influence immune responses.⁴

Finding ways to manage stress can help keep your stress hormones in check. Activities like meditation, deep breathing, or relaxing hobbies help keep your stress levels balanced. This ensures your immune cells are able to do their job, helping you stay healthier during the colder months.

3. Get the vitamins & minerals you need

A balanced, varied diet should provide most of the nutrients your body needs. However, supplements can be useful when you have a confirmed deficiency, increased nutritional needs or difficulty getting enough of a particular nutrient from your diet.

Vitamin D, vitamin C and zinc all have important roles in normal immune function.

Vitamin D

Vitamin D helps regulate the normal function of immune responses and reduce the risk of respiratory infections. In the UK, getting enough vitamin D can be more challenging during autumn and winter because there is less sunlight available for the body to produce vitamin D.

The UK government recommends that everyone considers taking a daily vitamin D supplement during the autumn and winter months.

Vitamin C

Vitamin C is an antioxidant that helps protect cells from oxidative stress and contributes to the normal function of the immune system. It is found naturally in foods such as oranges and other citrus fruits, berries, peppers, broccoli, and tomatoes.

A varied diet is the best place to start when looking to increase your vitamin C intake. You can learn more about vitamin C and collagen in our guide.

Zinc

Zinc is a trace mineral that contributes to the normal function of the immune system. It’s involved in numerous processes within the body, including normal immune-cell development and communication. ⁵

Good dietary sources include meat, shellfish, dairy products, eggs, nuts, seeds and whole grains.

4. Keep moving

Regular exercise is another simple way to support your overall health and immune function.

Physical activity helps maintain healthy circulation, allowing blood and immune cells to move around the body efficiently. Regular movement can also support cardiovascular health, help regulate inflammation and benefit your mental wellbeing⁶

You don’t need to spend hours in the gym to benefit. Walking, cycling, swimming, yoga, dancing or simply being more active throughout the day can all contribute to a healthy lifestyle.

5. Spend time outdoors

When the temperature drops, it can be tempting to spend more time indoors. But getting outside regularly can be beneficial for both your physical and mental wellbeing.

Time outdoors encourages you to move, gives you an opportunity to get natural daylight and can help you connect with nature. Spending time in green spaces may also help reduce stress and promote a greater sense of wellbeing.

So wrap up warm, put on your waterproofs and get outside!

Even a brisk walk around your local area can help you stay active, enjoy some fresh air and make the most of the changing season.

For more ideas, discover our 4 ways to get outdoors this autumn.

There isn’t one magic ingredient that can make your immune system stronger overnight. Instead, focus on the everyday habits that support your health throughout the year.

Eating a varied, nutrient-rich diet, looking after your gut, getting enough sleep, managing stress, staying active and spending time outdoors can all contribute to a healthy lifestyle and normal immune function.

Want to explore the connection between your gut and immune system? Check out Winter wellness starts in the gut!

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.