How to Prepare Your Immune System for the Changing Seasons

With autumn coming and the clocks changing before we know it, we’re all preparing for the cooler weather. Yet, our bodies might react differently to these changes.

This time of the year, the weather is unpredictable. These weather changes lead to at least half of all adults complaining about more frequent headaches, joint pain, tiredness, and catching more viruses. Most of these problems occur after the temperature change has affected our immune system’s activity. For this reason, it is essential to re-set our immune system and boost our body’s defence to fight all serious infections while getting ready for sunny days.

Diet and your immune system

Micronutrients are crucial to support your immune system and general well-being. Therefore, it is vital to make sure your diet has an increased intake of vitamins and minerals to provide regular nourishment.

There are five micronutrients – Vitamin B6, Vitamin C, Vitamin E, magnesium and zinc- that play a role in maintaining immune function. These nutrients can be found in different foods and are essential for staying healthy.

Here are some examples of foods that can boost your immune system.

Micronutrient Food sources
Vitamin B6 Chicken, cereals, bananas, pork loin, potatoes with skin
Vitamin C Tomatoes, citrus fruit, sweet peppers, broccoli, spinach, kiwi fruit
Vitamin E Sunflower seeds and oil, almonds, safflower oil, peanut butter
Magnesium Whole wheat, legumes, nuts, seeds
Zinc Oysters, beef shank, Alaskan king crab, turkey (dark meat) and shellfish


Stress and immune function

Stress can be difficult to define or measure as each of us react differently in certain situations. Even if we don’t notice straight away, stress causes a lot of harm to our health.

When we feel tension, our bodies start producing more of the hormone cortisol, which can cause a struggle to regulate the inflammatory response. This is where your body affects the immune system and will further be impaired to produce enough white blood cells to fight off bacteria and viruses.

To reduce stress and avoid facing this problem, we have prepared some great tips for you, which you can find below.

Organise Your Sleep Pattern

Boost your health with better sleep.  Try to stick to the same bedtime and waking up schedule and get at least 8 hours of sleep every night.

Stay Hydrated

Drinking enough water is important to keep hydrated on a regular basis, especially when it is flu season. One of the best ways to avoid the infection is by staying hydrated.

Eat Well

Eating a wide range of fruits and vegetables means your body will be able to obtain plenty of vitamins and minerals to help support your immune system throughout the seasons. Cutting down on processed and sugary foods could help reduce inflammation and other issues from occurring.

Reduce Stress

Constant stress can make you more vulnerable to illness as stress exposes your body to a steady stream of stress hormones that suppress the immune system. There are many ways to reduce stress including mediation, connection with people, time management, sports.


Regular exercise is one of the most significant ways to live healthily. It improves cardiovascular health, lowers blood pressure, helps control body weight and prevents various diseases.

Just as reducing stress and focusing on a healthy diet, exercise plays a role in strengthening your immune system, thus preventing illness. It contributes to good circulation, allowing the immune system’s cells and substances to move freely through your body.

Laugh More

Laughing curbs the levels of stress hormones in your body and boosts a type of white blood cell that fights the infection.

Try to participate in funny events or stay around postive people to increase your immune health.

Wash your hands

With germs in abundance, make sure you wash your hands after being in public places, especially before eating or touching your face.