How to support your immune system naturally this Autumn

As the seasons change, our immune system quietly adapts. The drop in temperature, shorter days, and lower sunlight exposure all influence how our body responds to its environment.

Autumn and winter naturally place greater demands on our immune defences. This is the time to nourish, restore, and strengthen from within — not through quick fixes, but by understanding how the immune system truly works.

The immune system: Your body’s defence network

The immune system is a complex network of organs, cells, and processes designed to protect the body from infection and maintain internal balance.

It operates through three main lines of defence:

1. The first line — physical and chemical barriers The skin, mucous membranes, and beneficial microorganisms form the body’s initial protective layer. These barriers prevent most pathogens from entering. Sweat, saliva, tears, and stomach acid all contain antimicrobial substances that neutralise potential invaders before they can cause harm.

2. The second line — innate immunity If a pathogen passes through the first barrier, non-specific immune responses take over. White blood cells, inflammation, fever, and specialised proteins act rapidly to contain and destroy the threat.

3. The third line — adaptive immunity When the body encounters a specific pathogen, it develops a targeted response. B- and T-lymphocytes learn to recognise the invader and build immunological memory, ensuring a faster, stronger reaction upon future exposure.

Why gut health matters for immunity

Around 70% of the immune system resides in the gut, particularly within the gut-associated lymphoid tissue (GALT). This close connection means that digestion, absorption, and microbial balance directly influence immune function.

A well-nourished, diverse gut microbiome trains immune cells to distinguish between harmless and harmful substances. When the gut barrier becomes compromised — due to stress, processed foods, or lack of fibre — it can trigger inflammation and reduce immune efficiency.

Maintaining gut health through fibre-rich, whole foods and fermented products is one of the most effective ways to support long-term immunity.

Nutrients that support immune function

Nutrition provides the raw materials your immune system needs to perform effectively. Some of the key nutrients include:

• Vitamin C – found in citrus fruits, peppers, parsley, and kiwi; essential for white blood cell activity and collagen synthesis.

• Zinc – present in pumpkin seeds, legumes, and tofu; supports cell repair and immune communication.

• Vitamin D – regulates immune responses and helps prevent chronic inflammation, especially important during months with limited sunlight.

• Antioxidants – from colourful vegetables such as beetroot, kale, and carrots; they protect cells from oxidative damage.

• Probiotics and prebiotics – nourish the gut microbiome and enhance immune tolerance.

Immunity, hormones, and seasonal balance

For women, immune strength often fluctuates alongside hormonal changes. During the luteal phase of the menstrual cycle, progesterone naturally suppresses certain immune functions to support potential pregnancy. This can make the body more sensitive to fatigue or infection in the days before menstruation.

Adapting nutrition and rest to each phase of the cycle — for example, choosing warming, anti-inflammatory meals and prioritising sleep during the luteal phase — helps maintain equilibrium throughout the season.

Daily habits to strengthen immunity

Supporting the immune system is not about drastic changes but about daily consistency. Simple, sustainable habits make a significant difference:

• Eat seasonal, freshly prepared meals.

• Stay hydrated and avoid excessive caffeine or alcohol.

• Maintain a regular sleep rhythm.

• Move your body daily to stimulate circulation and lymph flow.

• Manage stress through slow breathing, time outdoors, or mindfulness.
  

The immune system thrives when the body feels balanced and supported.

A final thought

Your immune system is not a separate entity; it reflects how you live, eat, and recover.

As we move through autumn into winter, focus on strengthening your inner foundations — the gut, the nervous system, and the body’s capacity to rest and repair.

True resilience is built gradually, through nourishment, connection, and care.

Fuel your body with nature's goodness!

And awaken your 5 senses.

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Hi, I’m Emilie!

I’m a plant-based nutrition coach helping women and children rediscover the power of real food — to boost energy, balance hormones, and protect the planet.

🌱 I cover the basics of nutrition and the impact on our health. Follow me if this resonates with you.

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