Now that the clocks have gone back in the UK it really feels as if Autumn is with us. Reduced daylight and changes to routine can lead to lower energy levels and mood fluctuations.

Cold and flu viruses survive better in the cold temperatures of autumn and winter and are more able to spread. Spending more time indoors contributes to the spread of viruses; it also means lower vitamin D levels, a key immune system nutrient. The NHS website recommends supplementing vitamin D between October and March in the UK.

Wrapping up against the cold weather is advisable for children, older people, and those with health issues who may have weaker immune systems. Wearing a scarf to keep your neck warm will warm the air in the back of the throat, making it less hospitable for seasonal viruses that prefer cool air.

Eating a rainbow of vegetables and fruit daily can provide us with the nutrients we need for a strong immune system. Micronutrients including vitamin C, zinc, magnesium vitamin E, vitamin A and selenium are all important and will be obtained from eating a balanced plant-focused diet.

Top Tips for good immune health:

Stay hydrated by drinking warming herbal teas and filtered water.

Move your body. Regular exercise and movement (including going for a light stroll) helps to improve circulation and stimulate the lymphatic system.

Get good quality sleep as when you’re asleep, your body can fight off infections quicker.

Minimise sugar and refined carbohydrates which can prevent your phagocyte immune cells from working.

Improve your gut health. Up to 80% of our immune cells are in our gastrointestinal system. So, if you suffer with any gut-related issues such as bloating, constipation or IBS, your immune system may also be compromised.

Contact me caroline@createhealthandwellness.co.uk for more help to improve your immune health.