As the leaves start to turn and the evenings draw in earlier, the unmistakable chill of autumn begins to settle in. It’s that time of year again—coughs, colds, and the flu seem to pop up everywhere, much like Christmas decorations appearing in shops a little too early for comfort.
But fear not! I’m here to guide you through this seasonal minefield and help give your immune system the boost it needs to power through autumn and winter. Spoiler alert: You don’t need a superhero cape or to resort to questionable fad diets to do it.

The Seasonal Rush: Finding your balance
I get it—life gets busier as we dive into autumn. Kids are back to school, and we’re all racing to catch up on work after the summer break. With daylight dwindling, it can feel like our days are packed tighter than a rush-hour tube train. Our immune systems could definitely use a little love right now, but where do we even start?
Navigating health advice these days can feel like trying to find a decent cup of tea in a coffee shop—confusing and often disappointing. You scroll through endless articles filled with conflicting information and trendy buzzwords, leaving you scratching your head, much like that cartoon character who just got hit with a big mallet.
Sweet Sleep: Restful nights are a must
Let’s kick things off by talking about sleep. Yes, I know—“Sleep is important” is about as ground-breaking as saying “water is wet.” But truly, getting quality sleep is a game-changer for your immune health. Aim for 7 to 9 hours of sleep each night, as your immune system does much of its heavy lifting while you’re tucked up in bed.
Many of us push through our tiredness, staying up late and then getting jolted awake by our alarms in the morning. As the nights grow longer, let’s take a cue from nature and embrace a little hibernation. This could mean dimming the lights and heading to bed a bit earlier, maybe even saying ‘no’ to a few weeknight outings.
Here’s a handy tip: try exposing your eyes to natural daylight for about 10 minutes first thing in the morning. This simple act helps regulate your circadian rhythm, setting you up for a better night’s sleep later on.
Fuel Your Gut: Simple ways to keep your good bacteria thriving
Did you know that there’s a strong connection between your gut health and your immune system? It’s true!
Many of my clients come to me with gut issues, and after we run a stool test, the results are often eye-opening. These tests reveal everything from digestion and absorption issues to infections and bacteria imbalances. It’s like uncovering the plot twists in your body’s own mystery novel!
Keeping your gut bacteria happy is one of the best ways to support your immune system. A balanced, diverse gut microbiome acts as a frontline defence against illness and helps keep inflammation in check.
Here are some easy ways to keep your gut thriving:
Fiber-rich foods: Oats, beans, apples, and sweet potatoes are packed with prebiotic fibres that nourish beneficial bacteria, promoting a healthy gut and boosting immune resilience.
Polyphenols: Found in foods like blueberries, dark chocolate, green tea, and olives, these powerful plant compounds feed beneficial bacteria and improve gut health overall.
Prebiotic foods: Garlic, onions, leeks, and bananas contain prebiotics, serving as fuel for good bacteria and strengthening your immune response.
Fermented foods: Plain yogurt, kefir, sauerkraut, and kimchi introduce friendly bacteria into your gut, enhancing its diversity and resilience.
Once we get the gut sorted, it’s like flipping a switch for the immune system. When your gut is happy, your immune system is much better equipped to handle whatever the world throws at it. It’s the ultimate tag team!
Autumn Armor: Boost your immunity with Vitamin D
As the days get shorter and sunshine becomes a rare treat, keeping your vitamin D levels topped up is essential for a resilient immune system. In the UK, a daily vitamin D supplement is crucial during autumn and winter, helping to reduce the risk of deficiency when our exposure to natural sunlight is limited. Even with a supplement, it’s important to periodically check your levels—especially if you haven’t done so in recent years or if you spend a lot of time indoors.
Ideally, aim to check your levels around September (towards the end of summer) and March (near the end of winter) to make any necessary adjustments for optimal levels year-round.
Why Prioritise Vitamin D?
Here are some key reasons why you should prioritise vitamin D:
Supports immune function: Vitamin D3 is essential for a strong immune response.
Muscle health: It helps muscles work efficiently.
Bone health: Aids calcium absorption, ensuring strong bones.
When combined with Vitamin K2, they provide synergistic benefits. Vitamin K2 helps direct calcium to the right places in your body, promoting cardiovascular and bone health. However, it is important to note: If you're on certain medications like blood thinners (e.g., Warfarin), check with your pharmacist or GP before taking supplements, as vitamin K2 can interact with some medications.
Who’s at Higher Risk for Vitamin D Deficiency?
Those who aren’t often outdoors, such as those who are housebound or in care homes.
People with darker skin tones, including African, African-Caribbean, and South Asian individuals.
Those who wear clothing that covers most of their skin when outside.
For maintenance, a typical dose of vitamin D ranges between 400 to 1,000 IU per day, though specific needs can vary based on age and individual health. Regular supplementation can help keep your levels steady, ensuring you stay healthy through every season.
Diet: Your food choices impact your immune system
Now, let’s not forget about your diet. It’s a cliché, but you really are what you eat. Ditch the fad diets that promise miraculous transformations and instead focus on a balanced diet filled with whole foods. Think of it like your favourite mixed playlist—variety is key! Load up on colourful fruits and vegetables, lean proteins, healthy fats, and those all-important gut-loving prebiotics and probiotics. You want your plate to resemble a vibrant autumn garden, not a sad beige buffet.
If you’re concerned about getting enough nutrients from your food—and let’s be honest, many of us are—consider working with me to review your dietary habits and ensure you’re on the right track.
Small Steps, Big Impact: Take charge of your health!
But here’s the thing: I can throw all this advice at you, but I get that it can still feel overwhelming. So, let’s break it down a bit more. I want you to take back control of your health, free yourself from the endless cycle of fad diets and misinformation, and create a lifestyle that works for you.
Instead of making drastic changes all at once, why not start small? Pick one or two changes to implement this week. Maybe it’s prioritising your sleep, or perhaps it’s adding an extra portion of veggies to your dinner. Small changes add up over time, and soon enough, you’ll feel the difference. It’s all about balance, not perfection.
Take Action Now: Get the support you need
If you or someone you know is feeling run down or struggling with chronic symptoms, I’m here to help. Grab a call with me before the inevitable “New Year, New Me” rush kicks in. I’d love to chat about how we can work together to uncover the root causes of your health challenges and set you on a path to feeling your best.
So, let’s have a conversation! Book a FREE 30-minute Health Exploration Call and set up a time to chat. Remember, taking that first step is the most important part of the journey. You’ve got this, and I’m here to support you every step of the way.
Wishing you a vibrant autumn and winter filled with cosy nights, warm drinks, and a strong immune system!
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