In this article, I’ll share a science-informed, layered approach to support your immunity, one that blends nutrition, lifestyle and mindset. As always, the goal isn’t perfection, but progress through small, meaningful changes that make a real difference.
1. Nourish Your Immune System from Within
Your immune system thrives on good nutrition, and that starts with a variety of whole, colourful foods. Nutrients such as vitamin C, vitamin D, zinc, selenium, and antioxidants play a vital role in maintaining immune defences.
- Eat the rainbow: Include plenty of fruits and vegetables such as citrus, berries, peppers, spinach, kale, and broccoli. These are rich in immune-supporting antioxidants and phytonutrients.
- Don’t forget protein: Your immune cells rely on amino acids to function properly. Include lean meats, eggs, fish, tofu, or legumes in each meal.
- Support your gut: Around 70% of your immune system lives in your gut. Feed it with fibre-rich foods (vegetables, fruit, oats, beans, lentils, nuts, and seeds) and include fermented foods like yoghurt, kefir, or sauerkraut to encourage healthy gut bacteria.
2. Top Up on Vitamin D
During autumn and winter, the UK and most of Europe don’t get enough sunlight to produce adequate vitamin D, a nutrient essential for immune regulation, bone health, and mood.
- Supplement wisely: The NHS recommends adults consider taking 10 µg (400 IU) of vitamin D daily from October to March.
- Include dietary sources: Oily fish, eggs, and fortified foods can help, though they rarely provide enough on their own.
- Test if unsure: If you often feel low in energy or pick up frequent colds, it may be worth checking your vitamin D levels.
https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
3. Keep Moving — But Don’t Overdo It
Regular, moderate exercise strengthens immune defences and reduces inflammation. It also improves circulation, helping immune cells move efficiently through the body.
- Aim for consistency: 30 minutes of brisk walking, cycling, swimming, or strength training most days is ideal.
- Stay flexible: If it’s too cold outside, try an indoor routine, yoga, or a short online workout.
- Listen to your body: Over-training or exercising when exhausted can suppress immune function — recovery matters too.
Coaching tip: Small, consistent activity — even gentle stretching or movement breaks every hour- can help maintain circulation and energy during darker days.
4. Prioritise Restorative Sleep
Sleep is your body’s repair and regulation time. When sleep is cut short or disrupted, immune resilience drops, even a single night of poor sleep can make you more susceptible to viruses. To support healthy sleep:
- Keep a consistent bedtime and wake-up schedule.
- Create a calming bedtime routine: dim lights, avoid screens, and wind down with gentle stretches or deep breathing.
- Get daylight exposure in the morning to help regulate your circadian rhythm.
5. Manage Stress — Your Immunity Depends On It
Chronic stress weakens immune defences by increasing cortisol, a hormone that suppresses certain immune responses. While we can’t always remove stress, we can change how we respond to it. Try incorporating one or two calming practices into your daily routine:
- Mindful breathing or meditation (even five minutes can help).
- Gentle movement such as yoga, stretching, or mindful walking.
- Journaling or gratitude practice to shift focus toward positive experiences.
- Social connection: stay in touch with loved ones — emotional support is a key pillar of health.
Research highlights: “Psychological stress and the human immune system". https://pmc.ncbi.nlm.nih.gov/articles/PMC1361287/
6. Support Your Environment and Daily Habits
Small environmental shifts can reduce exposure to winter bugs and support well-being:
- Fresh air matters: Open windows regularly to improve indoor air quality.
- Hydrate: Central heating can dehydrate your skin and airways — keep a glass or bottle of water nearby.
- Layer up: Keep warm but avoid overheating, as sudden temperature changes can affect the respiratory system.
- Practice good hygiene: Wash hands often, clean high-touch surfaces, and stay home if unwell.
7. Adopt a “Layered” Approach to Wellness
No single supplement or quick fix can guarantee a strong immune system. Instead, think of your immune health as a layered system, where each healthy habit adds protection and balance:
- Nutrition fuels your defences.
- Movement energises your body.
- Sleep and stress management allow recovery.
- Social connection and purpose nurture your wellbeing from within.
Research highlights: "How to boost your immune system". https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
A Final Word
Winter can be a time of restoration, an opportunity to slow down, reflect, and nourish yourself more deeply. Supporting your immune system isn’t about fear of getting sick, but about creating an inner environment where your body can thrive. Remember, no single strategy is sufficient on its own, but combined, adopting" a layered approach to wellness", they form a robust defence.
So, as the colder months settle in, take it one small habit at a time. Whether it’s adding a handful of greens to your lunch, taking a daily walk, or improving your sleep routine, every step strengthens your resilience.
Stay well, stay warm, and take care of yourself; your body (and immune system) will thank you for it.
Author: Eva Todd, Founder of Synergy Health Coaching.
October 2025
Disclaimer: This information is intended to support individuals in making informed decisions about their nutrition and lifestyle choices. Health Coaches provide guidance in optimising well-being through food and lifestyle changes. However, individuals with medical conditions should consult their healthcare provider before making significant changes.
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