How to winter-proof your immune system now

The clocks have gone back, the mornings are darker, there is a chill in the air and a rising chorus of sniffles in every coffee shop queue. You can feel it, can’t you? That slow seasonal shift from “I might be getting something” to “I think I’ve caught it again.”

But winter does not have to be a cycle of coughs, tissues and back-to-back colds. While you cannot bubble-wrap yourself away from every germ, you can give your immune system a fighting chance. And the good news is that it does not require a detox, a cupboard full of supplements or a smoothie the colour of pond water.

It starts with how you eat, move and live starting right now in autumn.

Why start now?

Your immune system is not a tap that you turn on when symptoms appear. It is something that builds and adapts over time. It needs continual work. Right now, your body is adjusting to:

Less daylight (therefore less vitamin D, which your body makes from your skin being in the sun)

●      Lower temperatures

●      More indoor time

●      And a natural uptick in stress

That combination puts extra pressure on your immune system, especially if you are heading into the colder months already feeling a bit depleted. Getting ahead of it in early November gives you a window to nourish and support your body before the full winter slog begins. So, today we are diving into the simple ways you can support your immune system before the onslaugh of ‘cold and flu season’.

1. Eat for your immune cells, not just your appetite

It is completely normal to want comfort food right now but your immune system is made up of proteins, cells and systems that need raw materials. Food is not just fuel, it is information.

Here are a few key players and why they’re important:

Protein

You need protein to build antibodies, repair tissue and support immune cell communication. It is not just for gym-goers. Make sure you are getting a good source with each meal - eggs, chicken, tofu, lentils, yoghurt, beans, fish or lean red meat.

Zinc

Zinc helps your immune cells function properly and supports your body’s ability to fight infection. Find it in pumpkin seeds, lentils, chickpeas, oats, and meat.

Vitamin C

Vitamin C supports the production of white blood cells and helps them work more effectively. While most fruit and veg contains vitamin C, think peppers, citrus fruit, kiwi, berries, broccoli and leafy greens. Aim for a variety each day rather than mega-dosing in one go.

Vitamin A

Often overlooked, but key to maintaining the barriers that protect your body from getting sick. Broadly speaking, you’re looking at all the orange and yellow produce like sweet potato, carrots, and squash as well as dark leafy greens. Strictly speaking, these are beta carotene, which your body will convert into vitamin A. The richest animal source is liver and other organ meats. Not always a favourite and best avoided in pregnancy due to the concentration of vitamin A. Butter, full-fat dairy products, egg yolks, oily and oily fish are also good sources of this active form.

Bonus tip

Make one immune-supporting soup this week. Try a base of onion, garlic, lentils, sweet potato and spinach. Add herbs, spices and lemon juice and store it in the fridge for a fast fallback when energy dips.

 

2. Don’t forget your gut

Around 70 percent of your immune system lives in your gut. It is not just about digestion, your gut microbes are part of your immune defence team.

Feed them well with:

●      Fermented foods like kefir, sauerkraut, kimchi or live yoghurt

●      Prebiotic fibres from onions, garlic, leeks, oats, apples, and beans (but take care if you suffer from IBS as these can cause bloating for some)

●      A wide variety of colourful vegetables and whole plant foods

Try this: aim for at least 20 different plant foods a week. It does not need to be 10 a day. It is just about increasing variety where you can.

3. Get outside, even when you don’t feel like it

Movement supports immunity in two key ways. First, regular movement improves circulation, which helps your immune cells travel around the body more efficiently.Second, being outside during daylight hours helps regulate your circadian rhythm, your cortisol levels, and your mood,  all of which impact immune resilience.

You do not need to start running laps. Just try:

●      A walk after lunch or before work

●      10 minutes of gentle stretching while the kettle boils

●      Taking your cuppa outside, even on grey days

Every bit of light and movement helps your immune system function better.

4. Sleep is your secret weapon

Sleep is not just rest. It’s repair. While you sleep, your body produces infection-fighting cells and releases proteins that help regulate inflammation. Even one or two nights of poor sleep can reduce your body’s immune response. If you consistently undersleep, you are more likely to get sick and take longer to recover.

Try this:

●      Get outside in the morning to help reset your body clock (daylight is the best thing for supporting your body’s natural daily rhythm, aka the circadian rhythm)

●      Avoid caffeine after midday if sleep is a struggle

●      Create a wind-down routine you actually look forward to — book, bath, warm drink, low lights

If your sleep has been chaotic since the clocks changed, this is the moment to get back into a gentler rhythm.

5. Keep your stress in check

You might be tempted to skip this bit, but it matters. Chronic stress increases the stress hormone cortisol. When cortisol is constantly high, your immune system becomes suppressed, making you more vulnerable to viruses and infections.

No, you cannot cancel Christmas. But you can create little buffers in your day that bring your nervous system back down to baseline.

Try this:

●      Take a mini breathwork ‘snack’ (see the 4-2-6 reset, below)

●      Listen to something calming on your commute

●      Say no to one thing this week that drains you

This technique helps reduce stress by activating the parasympathetic nervous system (the calm, rest-and-digest side of things). You can do it anywhere - in the car, on the loo, between Zoom calls. No incense or yoga mat required.

Here’s how it works:

1. Inhale for 4 seconds through your nose

2. Hold for 2 seconds

3. Exhale slowly for 6 seconds through your mouth

4. Repeat for 4 to 6 rounds (or longer if you want)

The longer exhale helps slow the heart rate, reduce cortisol, and send a signal to your brain that it is safe to relax.

This doesn’t need to be a huge project. Even the small things count. They send a signal to your body that you are safe, which is exactly the environment your immune system needs to thrive. You do not need to panic every time someone sneezes in your direction. And you do not need to spend a fortune on quick-fix ‘immune boosters’.

Instead, focus on simple, consistent actions now that give your body the foundation it needs to stay well over winter. Eat well, move your body, prioritise rest and protect your peace where you can. When you support your immune system before it starts shouting for help, you set yourself up for a season that feels stronger, calmer and a lot less congested.

Best of Health

Neha

If you want some more support with your immune health, get in touch with me by booking a no charge 30-minute Health & Energy Review online to find out how I can help you.

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