Boosting Your Immune System This Autumn & Winter
For those of you that know me, you will know that Autumn and Winter are my favourite seasons! For me, this time of year means ultimate cosy indulgence. Think warm fires, pumpkin picking, roast dinners, soups and warm bread, pub lunches, crunchy autumn walks, bobble hats, reading and hot chocolates (with a nutritionists twist of course, if you carry on reading there is a recipe below!)
However, with this time of year comes the dreaded cold and flu season! As the temperature begins to drop and we spend more time inside it is common to get a little run down. Luckily, there are plenty of ways to strengthen your immune system and give your body the support it needs to stay healthy throughout the colder months.
In this post, I’ll share some practical tips for boosting your immune system this winter, including a nourishing recipe to keep you warm and well, and a few easy habits you can adopt to keep illness at bay.
Why Focus on Immunity During Winter?
Our immune systems are constantly working to protect us from infections, but during winter, factors like lower sunlight exposure, colder weather, and spending more time indoors can weaken our defences. This makes it all the more important to take extra care of our immune health, ensuring we’re giving our bodies what they need to function at their best.
Top Tips for Boosting Your Immune System
1. Echinacea
As soon as I feel a cold coming on, my first defence is always echinacea, I swear by this herbal remedy. Echinacea has long been used to help prevent and treat colds and flu. Research suggests it can help boost your immune system by increasing the production of white blood cells, which are responsible for fighting off infections. Taking echinacea regularly during winter can give your immune system a little extra support when it needs it most.
How to take it: Echinacea is available in a variety of forms, including teas, capsules, and tinctures. Follow the dosage instructions on the product for best results. Please consult with a registered healthcare provider before taking if you are on any medication to ensure that it is safe.
2. Eat a Nutrient-Rich Diet
One of the best ways to support your immune system is through your diet. Foods rich in vitamins and minerals, particularly Vitamin C, Vitamin D, and Zinc, play a key role in immune function. Incorporating plenty of fresh fruits and vegetables, nuts, seeds, and whole grains into your daily meals can help provide the nutrients your body needs to stay healthy.
Tip: Citrus fruits, berries, leafy greens, nuts, and seeds are great immune-boosting staples to include in your meals.
Extra Tip: Government advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter.
3. Prioritise Sleep
Sleep is crucial for a strong immune system. When you don’t get enough rest, your body produces fewer infection-fighting antibodies and white blood cells. Aim for 7-9 hours of good-quality sleep each night to help your body recover, restore, and defend itself against illness.
Tip: Try creating a calming bedtime routine — avoid screens before bed, read a book, or try some light stretching or meditation to help wind down.
Immune-Boosting Recipes
As always, if you have made it this far, thank you for reading this blog and I hope you found it interesting or helpful. If you’d like more personalised guidance, feel free to reach out — I’d love to support you in finding the right approach for your unique body.
