With summer holidays behind us and the return to work and school life, immune system health becomes more important than ever. Whether you're looking to stay healthy during peak cold and flu season or supporting your team's wellbeing, building resilience against illness benefits everyone.
Returning to routine is particularly challenging for our immune systems. New environments, increased social contact, and the stress of change can leave us more vulnerable to bugs and viruses. The good news? There are evidence-based strategies that can significantly strengthen your body's natural defenses.
Why now matters
Autumn and winter bring a perfect storm of immune challenges. Ongoing stress can affect your immune system, increasing inflammation and disrupting how well it works¹. Combined with reduced sunlight, closer indoor contact, and seasonal virus surges, it's no wonder many feel at their lowest during this time.
Research shows that healthy-living strategies can boost your immune system², with consistency being key rather than quick fixes. Your immune system works 24/7 to protect you from harmful bacteria, viruses, and other threats.
The five pillars of immune resilience
Fuel your body with immune-supporting nutrition
A varied diet is vital since no single food contains all immune-supporting nutrients³. Focus on these key nutrients:
Vitamin C from peppers, kiwis, oranges, tomatoes, blackcurrants, strawberries, and broccoli helps support defence cells.
Vitamin A from dark leafy greens like spinach and kale, plus orange fruits and vegetables such as carrots, sweet potato, and mango, plays a crucial role in immune function.
Zinc from meat, poultry, eggs, nuts and seeds is essential for immune cell development, while Selenium from Brazil nuts, cashews, and sunflower seeds supports immune regulation.
Vitamin D deserves special attention during darker months. Consider taking a 10mg daily supplement in autumn and winter⁴. Your pharmacist can provide guidance on appropriate supplementation.
Get moving
Exercise helps circulation, moving immune system cells around your body so they can work efficiently where needed⁵. You don't need intense workouts; moderate, regular exercise is ideal.
Even daily walks make a difference. Regular movement reduces inflammation, improves your body's defensive abilities, and supports immune regulation.
It's all about the snooze
Sleep is when your immune system does crucial work, producing infection-fighting cells and antibodies. Aim for seven to nine hours nightly and maintain consistent sleep routines, even on weekends.
Stress Strategies
Ongoing stress adversely affects your immune system⁶. While some stress is unavoidable, you can build resilience through stress management techniques including regular exercise (which releases feel-good endorphins), mindfulness or meditation, time with supportive people, and enjoyable activities.
Even writing down worries can help reduce their immune system impact.
Go with your gut
Your gut houses approximately 70% of your immune system, making digestive health crucial for overall immunity. Foods containing probiotics, such as some yoghurts, may support immunity by providing 'good' bacteria that compete with harmful bacteria⁷.
Include fermented foods like yoghurt, kefir, sauerkraut, and kimchi, along with fibre-rich foods to feed beneficial gut bacteria.
Environmental support:
includes good ventilation, hand sanitising stations, and flexible working arrangements during recovery.
Healthcare benefits:
providing access to timely medical advice help employees recover faster and return to productivity sooner.
Wellbeing programmes:
offering stress management resources, healthy eating options, and encouraging breaks for fresh air and movement contribute to stronger workforce immune systems.
How Doctor Care Anywhere Can Help
Supporting your employees through hormonal health challenges is easier when you have the right healthcare partners. Doctor Care Anywhere's clinicians are here to assist with your immune system and concerns.
By partnering with Doctor Care Anywhere, you can ensure your employees have access to expert hormonal health support, helping them stay healthy, engaged, and performing at their best throughout their careers..
Contact us today to learn more about our corporate healthcare solutions.
