How To Strengthen Your Immune System This Autumn

Lifestyle Adjustments To Boost Immunity

Prioritise Sleep

During sleep, the body produces proteins and antibodies that support immune defence. Aim for 7–9 hours per night and maintain a consistent schedule.

Manage Stress

Chronic stress can weaken immune function. Mindful breathing, yoga, walking outdoors, or creative hobbies can all help reduce strain and improve balance.

Exercise Regularly

Moderate, consistent activity improves circulation and supports immune response. Try at least 30 minutes of movement most days—brisk walking, cycling, or gentle resistance training.

Dress Appropriately For Cooler Weather

Layering helps the body regulate temperature and avoid chills, reducing the likelihood of seasonal colds.

Consider Recommended Vaccinations

An annual flu vaccination helps prepare your immune system for circulating strains. For some, a COVID-19 booster may also be advised.

Hygiene and Everyday Prevention

• Wash hands regularly: Use soap and water for at least 20 seconds to prevent the spread of germs.
• Clean frequently touched surfaces: Disinfect doorknobs, phones, and remote controls regularly.
• Avoid close contact with those unwell: If you are sick, rest at home to protect others.

Key Supplements That May Support Immune Health

Vitamin D

Role: Regulates immune cell activity and may help prevent respiratory infections.

Good for: Most people in the UK during low-sunlight months benefit from supplementation under medical advice.

Zinc

Role: Supports immune cell development and has antioxidant and anti-inflammatory effects.

Good for: Those with lower intake, including vegetarians, vegans, and older adults. Some research suggests zinc lozenges can shorten cold duration.

Vitamin C

Role: Stimulates white blood cell production and may help reduce cold length and severity.

Good for: Those not meeting dietary needs through food alone or under high physical stress.

Probiotics

Role: Support gut microbiome balance, which in turn strengthens immune defences.

Good for: Individuals with disrupted gut flora; however, effectiveness varies by strain.

Elderberries

Role: Contains antioxidants and may have antiviral benefits.

Good for: Taken early at the onset of cold or flu symptoms to help reduce duration.

Important Considerations

• Moderation matters: Excessive doses of vitamins or minerals can cause harm. For example, too much Vitamin A can be toxic.
• Check interactions: Some supplements may interact with prescription medications, such as Vitamin K with blood thinners.
• Prioritise food first: Supplements complement but do not replace a nutrient-rich diet based on whole foods.