As the colder months set in, so does the rise in seasonal sniffles - but that doesn’t mean your immune system has to suffer.
It’s important to take proactive steps to boost your immunity by supporting, strengthening, and maintaining your immune system. With colder temperatures and the increased spread of seasonal viruses, our body’s defence system needs a little extra love and support.
In this blog post, we will explore the most effective ways to support your immunity and help keep winter bugs at bay.
Build a Resilient Immune System
Here’s what you can do daily to build a strong foundation:
1. Prioritise quality sleep:
Sleep is when your immune system does its best repair work. Aim for 7–9 hours of quality rest each night. If you're still waking up groggy, focus on sleep hygiene:
- Reduce screen time 1-2 hours before bed
- Keep your bedroom dark and cool
- Try incorporating Magnesium Glycinate or calming herbal teas at night
2. Nourish your body with a balanced, whole foods diet:
What you eat builds your immune cells. Fill your plate with:
- Vitamin C-rich foods: strawberries, kiwifruit, red and green peppers
- Zinc-rich foods: pumpkin seeds, seafood, eggs
- Probiotic foods: yoghurt, sauerkraut, miso
- Anti-inflammatory foods: leafy greens, garlic, ginger
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Reduce excess sugar and alcohol, as it can significantly weaken the immune system
3. Move your body daily:
Regular movement helps stimulate the lymphatic system, aiding in detoxification, lowering stress hormones like cortisol and improving circulation, delivering immune cells where they're needed most.
Try these low-impact exercises:
- Walking or gentle stretching – daily movement that keeps the body flowing
- Reformer Pilates – builds strength and stability without overloading your system
- Vinyasa or Yin Yoga – supports nervous system regulation and stress relief
- Resistance training (with moderate loads) – encourages strength while keeping inflammation low
4. Manage stress from the inside out:
Chronic stress and elevated cortisol levels can weaken your immune system, reducing infection-fighting white blood cells and increasing your vulnerability to illness.
Over time, high cortisol can disrupt digestion, impair nutrient absorption, interfere with sleep, and slow the body’s natural healing processes.
Simple daily habits that can help:
- Get morning sunlight within 30 minutes of waking - morning sunlight can help regulate hormones like cortisol and melatonin, which in turn positively affect our stress levels
- Reduce screen time at night – blue light can delay melatonin and increase stress hormones
- Add high quality adaptogens like Ashwagandha KSM-66 to support resilience under stress
- Practice breathwork or journaling – both help calm the nervous system and process emotional tension
5. Supplement with purpose:
While everyone’s needs are different, these nutrients are commonly beneficial during winter to help strengthen your immune system:
- Vitamin D: Supports immune cell signalling; often deficient in winter
- Vitamin C: Enhances white blood cell activity
- Zinc: Shortens the duration of colds
- Probiotics: Supports gut-immune connection
- Protein: Essential for building immune-fighting antibodies
- Iron: Important for immune cell production (especially in menstruating women)
Always consult a healthcare professional before starting new supplements, especially if you have underlying health conditions.
Looking for personalised immune support?
Take the Vitable quiz to get tailored immune support that fits your lifestyle and health needs. Whether you're recovering from frequent illness, managing fatigue, or just want to stay well all winter, we’ll help you build a personalised plan that works with your body.
