How To Support Your Immune System During Autumn

The leaves are starting to change colour and the air is turning crisp. It can only mean one thing: Autumn is here!

But with the changing seasons comes the need to give your immune system a little extra TLC. Don't worry, though – we've got you covered with some handy tips and tricks to help you breeze through the season with a smile and a sturdy immune system.

Get Your Nutrients

Your kitchen is your secret weapon when it comes to supporting your immunity. Autumn offers a bounty of delicious and nutritious superfoods that can help improve your defences.

Orange foods like pumpkins and sweet potatoes are packed with beta carotene, an essential for creating vitamin A - a nutrient that helps develop a well-functioning immune system. Whip up a batch of roasted sweet potato fries or a creamy pumpkin soup, and you'll be nourishing your body in more ways than one.

Apples and pears, abundant during this time, provide a dose of dietary fibre and antioxidants that contribute to a healthy gut — a crucial component of immune health. Try slicing up some crisp apples and dipping them in almond butter for a satisfying and nutritious snack.

You could also try some superfoods like Sea Bliss Sublime Sea Moss Gel Strawberry to assist with allergies and support your immune system.

Soak Up the Sun

As the temperatures drop and the days get shorter, your opportunities for soaking up the sun may seem limited. However, it's crucial to make the most of those sunny moments. Vitamin D is often referred to as the "sunshine vitamin" because your skin produces it in response to sunlight. Adequate levels of vitamin D are associated with a strengthened immune system and a lower risk of infections.

A leisurely walk in a local park, gardening, or even reading your favourite book outdoors is a great way to get the sun exposure you need. If you find it challenging to get enough sunlight, consider adding vitamin D-rich foods to your diet, such as fatty fish (salmon, mackerel), fortified dairy or plant-based milk, and egg yolks.

Alternatively, adding vitamin D supplements to your routine can help fill the gap your diet may be missing. GNC Vitamin D3 and Viridian Liquid Vitamin D are both good options.

Stay Hydrated

It's easy to forget about staying hydrated when the weather starts cooling down; however, proper hydration is a cornerstone of immune support. Try to drink at least eight glasses of water daily.

To keep things interesting, try warm herbal teas infused with immune-boosting ingredients. Ginger, for instance, has anti-inflammatory and antioxidant properties, while chamomile can soothe your nerves and help you relax.

If drinking tea is your thing, then Pukka has a wide range of flavoured teas you’ll enjoy. The Pukka Organic Lemon, Ginger, and Manuka Honey tea is ideal for cooler days.

Get Enough Sleep

Quality sleep is a non-negotiable for a strong immune system, because when you sleep, your body goes into repair mode, working hard to support and maintain various bodily functions, including immune function.

Autumn evenings are perfect for cosying up under a blanket! Create a sleep-conducive environment by ensuring your bedroom is dark, quiet, and comfortably cool. Unplug from electronic devices at least an hour before bedtime to give your mind a chance to unwind.

Keep Exercising

Autumn is nature's way of inviting you to enjoy the great outdoors in all its colourful splendour. Take advantage of this by incorporating outdoor activities into your routine. If you don't have an exercise routine, consider starting one now that the weather is cooler.

Whether it's hiking through trails blanketed in fallen leaves, cycling on crisp mornings, or simply going for a jog, staying active can help keep your immune system strong and resilient.

If the weather isn't cooperating, consider indoor activities like dancing to your favourite music, trying out a virtual fitness class, or even doing some yoga or pilates. Regular movement helps improve blood circulation, allowing immune cells to circulate more effectively throughout your body.

Manage Your Stress Levels

Excitement and stress also accompany the change of season with back-to-school schedules, getting back to work, and impending holidays; however, chronic stress can weaken your immune response.

You need to focus on managing your stress levels if you want to give your immune system the best chance of staying strong.

Mindfulness practices such as meditation, yoga, and deep breathing exercises can help you manage stress levels and promote a sense of calm. A comfortable corner in your home where you can retreat for a few minutes of deep breathing or meditation can make a world of difference so try and create a space for some alone time.

Engage in activities that bring you joy and help you unwind, whether it's painting, knitting, or listening to your favourite music. Spend some time with your family and friends if that brings you a sense of calm, or if you prefer being alone, relax in nature or play with your pets.

Prioritise Self-Care

As the temperature drops, cold and flu viruses start to pop up everywhere. To keep those pesky bugs at bay, add self-care practices to your routine.

Regularly wash your hands with soap and water for at least 20 seconds, especially after being in public places or touching surfaces. Carry a pocket-sized hand sanitiser for those moments when soap and water aren't readily available.

Incorporating immune-boosting foods into your diet can also be a fun and delicious way to support your immune system. Consider adding probiotic-rich foods like yoghurt, kefir, sauerkraut, or kimchi to your meals. These foods promote a healthy gut environment, which in turn can positively influence your overall immunity.

Other self-care activities like journaling, practising gratitude, and setting and achieving goals can all make a world of difference. Whatever makes you feel good, ensure you make time for it.

A Dose of Immune Support

Sometimes, you just can’t get enough of the essential nutrients through your diet to maintain your immune system. In this case, certain supplements can give you additional immune support.

Vitamin C is well-known for supporting immunity. Although it occurs naturally in foods like citrus fruits, strawberries, and bell peppers, a supplement like GNC Vitamin C can ensure you get the recommended daily amount.

Probiotics, available in various forms, can help maintain a balanced gut microbiome, which also plays a vital role in immune function. Some good options include NHP Advanced Probiotic Support and Udo’s Choice Advanced Adults Blend Probiotic.

There are also general immune-supporting products such as Wild Nutrition Food Grown Immune Support or NaturesPlus Source of Life Gold Tablets for adults or NaturesPlus Source of Life Animal Parade Gummies for children. Adding a supplement like these can help to build immunity and keep you healthier this autumn.

Before incorporating supplements into your routine, it's a good idea to consult a healthcare professional. They can guide you on the right dosage and ensure that supplements won't interact with any medications you might be taking.

Boost Your Immune System

This autumn, focus on giving your immune system the love and support it deserves.

From consuming nutrient-rich superfoods to savouring cosy moments and managing stress, every step you take will contribute to a healthier you. Embrace the beauty of fall, practice self-care, and add a supplement to your routine with the confidence that you are supporting your immune system in the best ways possible.

Your body and mind will thank you, and you'll find yourself revelling in the joys of autumn like never before!