As the seasons shift, so do the demands on your immune system. Whether transitioning from warm summer days to crisp autumn air or from chilly winters to the fresh bloom of spring, these changes can challenge your body’s natural defences.
Many people experience seasonal colds, allergies, or general fatigue during these transitions. This is because temperature fluctuations, reduced sunlight, and changes in routine can weaken immunity. The good news? By making a few mindful adjustments—such as consuming nutrient-rich foods, incorporating supplements like NAC and Quercetin, and prioritising lifestyle habits that support overall well-being—you can keep your immune system strong and resilient year-round.
Why Seasonal Changes Impact Your Immune System
Your body is constantly adapting to external conditions, but seasonal transitions can be particularly taxing on the immune system. Here’s why:
1. Temperature Fluctuations Affect Immune Response
Sudden drops or rises in temperature can stress the body. In colder months, drier air can weaken the protective barrier in your respiratory system, making it easier for viruses and bacteria to enter.
Tip: Layer your clothing to maintain warmth and avoid sudden exposure to cold weather, which can lower your defences.
2. Reduced Sunlight Leads to Lower Vitamin D Levels
Vitamin D plays a crucial role in immune function, yet many people become deficient during autumn and winter due to reduced sun exposure. Low vitamin D levels are associated with an increased risk of infections, fatigue, and mood fluctuations.
Solution: Aim for at least 15-20 minutes of sun exposure when possible, and supplement with Vitamin D3 if needed.
3. Increased Stress Can Weaken Immunity
Changes in work schedules, school routines, or holiday seasons can elevate stress levels, which impacts immunity. Chronic stress increases cortisol levels, making the body more susceptible to illness.
How to Manage: Prioritise relaxation techniques like meditation, deep breathing, and adaptogenic herbs to help the body manage stress.
Best Foods to Support Your Immune System
A strong immune system starts with what you put on your plate. Nutrient-rich whole foods provide the vitamins, minerals, and antioxidants your body needs to fend off illness.
1. Immune-Boosting Fruits and Vegetables
Eating a rainbow of fruits and vegetables ensures you get a variety of antioxidants, vitamins, and minerals. Some of the best options include:
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Berries (blueberries, strawberries, elderberries): Rich in vitamin C and flavonoids that support immune function.
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Citrus fruits (oranges, lemons, grapefruits): Provide high doses of vitamin C, essential for white blood cell production.
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Leafy greens (spinach, kale, Swiss chard): Packed with folate, which plays a role in immune response.
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Pumpkin and sweet potatoes: High in beta-carotene, which helps maintain healthy skin and respiratory health.
2. Fermented Foods for Gut Health
Since a significant portion of the immune system resides in the gut, consuming probiotic-rich foods can help strengthen defences. Try incorporating:
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Yoghurt with live cultures
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Sauerkraut and kimchi
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Kefir and kombucha
3. Protein and Healthy Fats to Support Immunity
Your body needs protein and healthy fats to repair tissues and produce immune cells. Some of the best sources include:
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Wild-caught salmon and sardines: Rich in omega-3 fatty acids that reduce inflammation.
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Nuts and seeds (almonds, walnuts, sunflower seeds): Provide vitamin E, a potent antioxidant.
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Eggs and legumes: Offer high-quality protein for immune function.
The Role of Supplements in Immune Support
While food should be your first line of defence, certain supplements provide targeted immune support, especially during seasonal transitions.
1. NAC (N-Acetyl Cysteine) for Respiratory Health
NAC is a powerful antioxidant that helps the body produce glutathione, an essential molecule for immune defence. It also supports lung health by thinning mucus, making it easier for the body to expel toxins.
Try: NAC to promote respiratory function and reduce inflammation.
2. Quercetin for Immune and Allergy Support
Quercetin is a plant compound known for its antiviral and anti-inflammatory properties. It works synergistically with Vitamin C to enhance immune resilience.
Find it in: Quercetin supplements or natural sources like apples, onions, and green tea.
3. Vitamin D3 for Year-Round Immunity
Since vitamin D production decreases in cooler months, supplementing with Vitamin D3 can help regulate immune function.
Consider: Vitamin D3 supplements to maintain optimal levels, especially in autumn and winter.
Lifestyle Habits That Strengthen Immunity
Daily habits play a crucial role in how well your immune system functions. Here are a few key practices to integrate into your routine:
1. Prioritise Quality Sleep
Lack of sleep weakens the immune system, making you more vulnerable to infections. Aim for 7-9 hours of restful sleep each night.
Sleep Tips:
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Establish a consistent bedtime routine.
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Avoid screens an hour before bed.
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Try a Magnesium supplement to promote relaxation.
2. Engage in Regular Physical Activity
Exercise improves circulation and helps immune cells move throughout the body more efficiently. However, excessive high-intensity training can temporarily suppress immunity.
Best Workouts for Immune Support:
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Walking or light jogging outdoors
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Yoga and stretching exercises
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Strength training with adequate recovery
3. Reduce Stress with Mindfulness and Relaxation
Chronic stress weakens the immune system by increasing inflammation. Incorporating mindfulness practices can help keep stress in check.
Try:
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Breathing exercises to calm the nervous system.
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Meditation and gratitude journaling to lower cortisol levels.
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Mood Elixir hot cocoa as a soothing end-of-day ritual.
4. Stay Hydrated and Support Detoxification
Water plays a vital role in transporting nutrients to immune cells and flushing out toxins. Herbal teas and broths can also provide additional hydration.
Bonus Tip: Dry brushing before a shower can stimulate lymphatic circulation, promoting detoxification.
Stay Resilient and Healthy Through the Seasons
Your immune system thrives on consistency. By nourishing your body with whole foods, supplementing with NAC and Quercetin, staying active, and managing stress, you can support immunity year-round.
For additional immune support, explore Swan and Mantis’ range of wellness products designed to help you thrive throughout seasonal changes.