From vitamin D to oil pulling, here’s how to support your immune system, boost energy and avoid burnout this autumn and winter, according to health experts.
As the days grow shorter and party season creeps up, many of us are bracing ourselves for more than mince pies and mulled wine. Winter is peak season for coughs, colds and fatigue — last year, Britain saw an increase in flu cases from the year before.
So why are we more susceptible in colder months? According to Jaspreet Randhawa, founder of Whole Body Pharmacist: “Many viruses thrive in the colder weather and want to invade us as humans so they can continue to multiply. We also need to keep our vitamin D topped up in the winter as we have less time in the sunlight. Vitamin D helps the immune system fight off bacteria and viruses, so without it, our immune system is somewhat unprotected.”
If you’ve got a full festive calendar, getting ill is the last thing you need. The good news is that there are plenty of simple, science-backed ways to protect your body and support your energy levels. Here’s what the experts recommend.
Read more: Boost your immune system with these 8 expert-approved foods, just in time for autumn
1. Eat well and stay hydrated
“They might seem fairly obvious, but factors such as maintaining a healthy diet and staying hydrated can help keep you feeling your best,” says Simone Thomas, founder of Simone Thomas Wellness. Think seasonal veg, whole grains and warming soups to nourish your body — and don’t forget to drink plenty of water between mulled wines.
2. Prioritise sleep
An often-overlooked winter wellness hack is simply getting enough rest. “I’d recommend at least seven to nine hours of quality sleep each night to support your body’s immune function,” says Simone. If you struggle to drift off, she suggests adding magnesium-rich foods like nuts, seeds, leafy greens and whole grains to your diet. Magnesium supplements may also help regulate the sleep – wake cycle — though check with your GP before starting any new supplement.
A good bedtime routine is equally important. “Establish a consistent bedtime routine to signal to your body that it’s time to wind down. This might include relaxation techniques such as reading, a warm bath, or gentle yoga stretches.”
3. Try oil pulling
If you’re open to holistic practices, oil pulling — a ritual rooted in Ayurveda — may be worth adding to your routine. “Swishing coconut or sesame oil in your mouth for 15 to 20 minutes can promote oral hygiene and potentially overall health,” says Simone.
Oral health is closely linked to immunity, and some practitioners suggest oil pulling can even help with headaches and asthma.
4. Brave the cold shower
Cold therapy has been having a cultural moment, thanks to the likes of Wim Hof. Beyond the hype, studies show it can boost circulation, reduce inflammation and improve immunity. One Dutch study even found that people who switched to cold showers for 30-90 seconds a day over a 90-day period called in sick 29% less often than those who didn’t.
“If you’re new to cold-water showers, introduce them gradually,” advises Simone. Start with a short blast at the end of your normal shower and work your way up.
Read more: ‘I braved a cold sauna and couldn’t believe the benefits’
5. Support energy levels with B vitamins and iron
Winter fatigue is real, but nutrition can help. “B vitamins, especially B12 and B6, play a crucial role in energy metabolism. They help your body convert food into energy,” says Simone. You’ll find them in lean meats, eggs and fortified foods.
Iron is equally essential. “It transports oxygen throughout the body. An iron deficiency can lead to fatigue and reduced energy levels, especially in people with anaemia. If you suspect a deficiency, get tested by a healthcare professional—it can make a real difference.”
6. Keep socialising
Dark nights and cold mornings can leave us craving hibernation, but keeping up with friends and family is vital for mental wellbeing. Social connection can help combat the “winter blues” and ease symptoms of Seasonal Affective Disorder (SAD).
Even if you’d rather stay under the duvet, say yes to that coffee date — you’ll likely feel brighter afterwards.
7. Know how to recover from colds and flu
Sometimes, despite our best efforts, illness strikes. “Because you can’t cure it, getting over a cold is about managing and relieving the symptoms as best as you can,” says Dr Alexis Missick of UK Meds.
That means taking paracetamol or ibuprofen for aches and sore throats, staying hydrated with water and juice (skip the fizzy drinks and caffeine), eating nutrient-rich foods, resting as much as possible, and using steam inhalation to relieve congestion.
Wellness in winter is about more than avoiding illness — it’s about supporting your body and mind during the darkest months of the year. From cold showers to magnesium-rich sleep rituals, these expert-led tips are designed to help you feel energised, resilient and ready to enjoy the festive season.
Feature image credit: Canva
