How to Protect Your Immunity During the Colder Months

As temperatures fall and we move into the colder months, the risk of colds and flu rises. Spending more time indoors, chilly air, and reduced sunlight create ideal conditions for viruses to spread. To stay well and resilient this winter, it’s important to strengthen your immune system. Let's look at few simple things we can do to help protect your health and lower your chances of getting sick.

Boost Vitamin C Intake

Vitamin C is often called the “immunity vitamin” for good reason. It supports immune cell function, helps fight oxidative stress, and strengthens the body’s natural barriers against infection. Because the body can’t store much vitamin C, it’s important to get it daily through your diet. Filling your plate with citrus fruits, berries, kiwi, and bell peppers is an easy way to keep your levels up. Fresh herbs like parsley and a squeeze of lemon juice can provide an extra boost, and even small snacks like an orange or a handful of strawberries contribute to your daily intake.

Prioritise Restful Sleep

A good night’s sleep is one of the most powerful ways to support immunity. Research shows that even small amounts of lost sleep can make the body more vulnerable to illness, increase inflammation, and reduce the ability to respond to infections. Beyond the science, the practical steps are simple. Aim for seven to nine hours of sleep each night and try to maintain a consistent bedtime and wake-up time. Make your bedroom cool, dark, and quiet, and create a calming pre-bed routine by reading, stretching, or practicing deep breathing. Limiting screen time in the hour before bed and reducing caffeine later in the day can also help you fall and stay asleep more easily.

Keep Moving — Even When It’s Cold

Exercise doesn’t just keep your body fit; it also improves circulation and helps immune cells move through your system more effectively. You don’t need an intense workout routine to see benefits. Regular movement, whether it’s a brisk walk during daylight hours, a yoga session, or a short bodyweight workout at home, helps your body stay resilient. Even simple habits like taking the stairs, stretching regularly, or dancing around your living room can make a difference in keeping your immune system active and healthy.

Support Your Gut Health

About 70% of the immune system resides in the gut, so maintaining a healthy microbiome is key to overall immune resilience. Eating a variety of fiber-rich foods such as oats, beans, and vegetables provides nourishment for beneficial gut bacteria. Fermented foods like sauerkraut, kimchi, kefir, and kombucha introduce helpful probiotics that further support gut balance. Minimizing ultra-processed foods and refined sugars can also help protect the gut lining and prevent inflammation, keeping your immune system strong.

Our immune system thrives on the small, everyday choices we make — from the sleep we get, the foods we eat, and the movement we fit in, to how we manage stress and nurture our bodies with little rituals like a daily wellness shot. These aren’t grand gestures; they’re consistent, simple habits that, together, create a strong, resilient body ready to take on the colder months with energy and vitality.

I always post new seasonal recipes to support good nutrition and overall health. My autumn favorite is Wellness Shot with Ginger, turmeric and lemon. Check out my instagram for full recipe!