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Autumn is officially here! The season for hot chocolates, crunchy leaves, crackling fires, and all things warm and cosy. It’s also the season where people start to spend more time indoors, and so the common cold and other viruses start to spread more easily. Here are our 3 tips on how to boost your immune system this Autumn, ahead of the colder months to come.


It will probably come as no surprise that your diet can have a big impact on your health and wellbeing. Your immune system is affected by what you eat, so making sure you include whole foods and have a nutritional, balanced diet is a great way to keep illnesses at bay.

To fight off unwanted bugs, reach for more fruit and vegetables, as these are high in antioxidants and vitamins. Vitamin C in particular is great for supporting the immune system, so enjoy eating kiwi and citrus fruits, along with dark, leafy green vegetables such as spinach, kale and broccoli. Generally though, the more variety in colour in your diet, the better! So take this time to explore new seasonal fruit and vegetables and enjoy eating the rainbow.



As the new season begins, it’s the perfect time to reflect and make new goals or changes. If you are prone to stress and your day to day routine isn’t allowing you to unwind and relax, it’s important to take action and introduce ways to reduce any stressors. When you are stressed, your body triggers the release of stress signals to the endocrine system. This system is composed of glands that release important hormones that affect almost every part of your body, including sleep and mood! Once stress signals are released, your immune system is suppressed and you are more susceptible to illness. 

Allow time for meditation, journaling, exercising, speaking to loved ones, painting, reading, anything that brings you joy and allows you to switch off. It’s not only important for your immune system but for your general wellbeing too!



Exercising and moving your body is important all year round, but as the temperature decreases and it gets colder, it can be especially useful at reducing your chances of catching a cold. Did you know that short, frequent bursts of exercise seem to work the best for our immune systems? Exercising causes a change in the levels of hormones that you produce, and can help lower the ones attributed to stress.

Having said that, it is so important to listen to your body! If you are feeling drained, make sure to give your body the recovery it needs. Too much exercise can cause you to feel run down and this (you guessed it!) also suppresses your immune system! Find your happy medium. 

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