It’s no coincidence that colds and flus seem to appear the moment the temperature drops. Our immune systems, the body’s defence against infection, behave differently during winter. A study* of more than 300,000 UK adults found that several immune markers, including white blood cells and inflammation levels, vary noticeably across the year. These seasonal changes may help explain why sniffles and sore throats are more common at this time.
The good news is that there is plenty that can be done to boost resilience when the weather and the germs turn against us.
Sleep is Your Superpower
Sleep is a powerful immune booster. Research shows that even one night of poor sleep can weaken the body’s ability to fight infection. Adults who regularly get seven to nine hours of shut eye have stronger immune responses and recover faster from illness. And if you have little ones, consistent bedtimes are especially important as their immune systems are still developing.
Get Moving Outdoors
Moving more boosts circulation, which helps immune cells travel efficiently throughout the body. Exercising outdoors offers an added benefit, as natural light supports the production of vitamin D, a nutrient essential for immune regulation. In fact, the government recommends taking a daily vitamin D supplement during autumn and winter to keep levels topped up. Products like Artah Essential D3/K2 can support immune, bone and muscle health.
Eat Immune Boosting Foods
When it comes to diet, experts recommend eating a range of seasonal produce. Winter vegetables like carrots, kale and red cabbage are packed with antioxidants, while citrus fruits deliver a vitamin C boost. If diet alone isn’t enough, a multivitamin or immune supporting formula can help. Altrient C uses a clever liposomal delivery system that ensures the nutrient reaches the cells.
Fight The Bugs
If you are struck down with a cold, rest and hydration are key. Sip on warm drinks such as herbal teas, soups or hot water with a dash of lemon and honey to soothe a sore throat and loosen congestion. Supplements like elderberry or echinacea may also help shorten the duration of symptoms if taken early enough. Find these ingredients along with vitamin C in Napiers Echinacea & Elderberry Syrup.
Prevent Colds
Small habits make a big difference. Wash hands regularly, open windows for short bursts of fresh air and monitor stress levels. Chronic stress can suppress immune function, so set aside moments of calm, whether through deep breathing or journaling, to keep defences strong. Ancient & Brave Brave Immunity is enriched with immune strengthening shiitake mushrooms, vitamin C, elderberry, ginger and thyme - it’s a handy pick-me-up when you’re starting to feel run down.
* Reference: Wyse, C. A., et al. (2021). Seasonal and daytime variation in multiple immune parameters in humans.
