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As the days grow shorter and the air gets cooler, our bodies naturally adjust to the new rhythms of autumn. This time of year is perfect for nurturing our immune systems to stay healthy and energised. Below are some simple, immune-boosting habits you can incorporate into your daily routine to help you feel your best throughout the season.
Eat antioxidant-rich root vegetables
Soups, casseroles, and roasted root vegetables like carrots, sweet potatoes, and beetroots are a warming way to enjoy autumn's seasonal veg. These veggies are packed with antioxidants that support your immune system.
Eat whole grains
Whole grains such as brown rice and quinoa are rich in B vitamins, essential for energy production. Including these in your meals can help sustain energy levels as the days shorten.
Avoid ultra-processed foods and sugar
Processed foods and sugar can weaken your immune system by promoting inflammation and disrupting gut health, which impairs immune function and can make you more susceptible to illness. Focus on whole, natural foods to keep your body strong.
Incorporate immune-boosting spices
Add spices like ginger, turmeric, tulsi, and garlic to your diet. These have anti-bacterial, anti-microbial, and immune-modulating properties, while also supporting digestion.
Support your circadian rhythm
With the changing daylight, it’s important to regulate your body’s natural rhythms. Try and get morning sunlight into your eyes to help reset your internal clock, stick to regular sleep and wake times, even on weekends and avoid overeating or drinking alcohol late in the evening. Shorter days can lead to less energy, so allow yourself to adjust. Embrace quieter evenings and activities that promote relaxation, rather than pushing through with high-energy tasks.
Stay hydrated with warm herbal teas
Drinking warm teas throughout the day helps keep you hydrated and supports your digestive and immune system. My favourite teas are Pukka teas.
Regular Exercise
Regular physical activity like Pilates or even daily walks in nature can boost your cardiovascular health, improve immune function, and help regulate stress levels. Regular exercise supports immune cell production and helps them travel more efficiently throughout the body. It also contributes to overall cardiovascular health, weight control, and stress reduction, all of which are important for immune function.
Get outside for Vitamin D
Fresh air and natural sunlight are key for maintaining healthy Vitamin D levels, which are crucial for immune health. Try to spend time outdoors every day, even on cooler days.
Take a good supplements
Make sure that you take a good multivitamin which includes folate, zinc, copper, Vitamin D, Vitamin C, and B12 which can help fill any nutritional gaps and support immune function. I have been taking Sisterly which is very high quality and 1 simple sachet in water everyday makes it easy to remember.
Prioritise Sleep
Getting 7-8 hours of quality sleep each night is essential for a strong immune system. Create a calming bedtime routine, such as a warm bath with magnesium salts, a few gentle stretches, and reading a good book while avoiding screens before bed.
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