Returning to Work? Here's How to Build a Resilient Immune System

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 defences.

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 works. 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 system, 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

1. Fuel your body with immune-supporting nutrition

A varied diet is vital since no single food contains all immune-supporting nutrients.

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 winter.  Your pharmacist can provide guidance on appropriate supplementation.

2. Get moving

Exercise helps circulation, moving immune system cells around your body so they can work efficiently where needed.  You don't need intense workouts; moderate, regular exercise is ideal.

The NHS recommends aiming for at least 150 minutes of moderate activity a week — brisk walking, cycling or swimming all count, and it doesn’t need to be done in one go.

Even daily walks make a difference. Regular movement reduces inflammation, improves your body's defensive abilities, and supports immune regulation.

3. 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 system. 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.

4. 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 bacteria.

Include fermented foods like yoghurt, kefir, sauerkraut, and kimchi, along with fibre-rich foods to feed beneficial gut bacteria.

5. Immune-supporting foods to eat

Alongside the key nutrients above, a few specific foods are worth building into your routine: citrus fruit, peppers and broccoli for vitamin C; dark leafy greens, garlic, ginger and turmeric for general immune support; shellfish and seeds for zinc; and live yoghurt, kefir and other fermented foods for gut health, alongside wholegrains and pulses for fibre.

See NHS 5 A Day for more on why fruit and vegetables are such a good source of vitamins and minerals, including vitamin C, and our winter nutrition tips guide for more on eating well through the colder months.

Vitamins and supplements for your immune system

Vitamin D, vitamin C and zinc are the nutrients most linked to normal immune function, and a supplement can help fill gaps in your diet — though it doesn’t replace a balanced diet, and high-dose "immune booster" products are rarely needed if you eat well.

• Vitamin D: the NHS advises everyone consider a daily 10 microgram supplement during autumn and winter, when sunlight is limited.
• Vitamin C: found in citrus fruit, peppers and broccoli — see NHS vitamin C for more.
• Zinc: found in meat, shellfish, nuts and seeds, and essential for immune cell development — see NHS guidance on zinc.

See our guide to winter vitamin supplements for more on getting the right nutrients through the colder months.

Signs of a weakened immune system

A weakened immune system often shows up as frequent or lingering infections, colds that keep coming back, slow wound healing, persistent tiredness, and digestive problems.

• Frequent or lingering infections
• Colds that keep coming back
• Slow wound healing
• Persistent tiredness
• Digestive problems

Some of this is a normal part of a busy season, but if infections are frequent, severe, or you’re in a higher-risk group, it’s worth booking a GP appointment for a proper assessment. See British Heart Foundation’s guide to boosting immunity for more.

Drinks that support your immune system

No single drink will boost your immunity on its own, but a few choices support it well:

• Water, to stay properly hydrated
• Green tea
• Citrus or ginger drinks
• Kefir or live yoghurt drinks, for gut health

Try to cut back on sugary drinks and alcohol, both of which work against your immune system rather than for it.

Can you really boost your immune system?

It’s worth being honest about what "boosting" immunity really means:

• Myth: a single food or pill can turbo-charge your immune system. Fact: you can only support it, consistently, over time — there’s no quick fix.
• Myth: being cold weakens your immune system. Fact: cold weather doesn’t itself weaken immunity, though it does mean more time indoors in close contact with others, where viruses spread more easily.

When illness strikes

Despite your best efforts, sometimes you'll still get sick. The key is responding quickly and appropriately.

At first symptoms - scratchy throat, fatigue, or congestion - take action. Rest, increase fluid intake, and avoid pushing through symptoms that signal your body needs energy to fight infection.

See our guide to winter flu and seasonal illnesses for more on recognising and treating common winter bugs.

When to seek help

While many minor illnesses resolve with rest and self-care, healthcare professionals can help you recover more quickly. This is particularly important for persistent symptoms, high fever, breathing difficulties, or if you're in a higher-risk group.

Professional support can provide expert advice, treatment options, and guidance on returning to normal activities safely.

Creating immune-resilient workplaces

Forward-thinking employers recognise that supporting employee immune health is an investment in productivity and wellbeing. Simple changes can have significant impact:

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.

Building long-term resilience

The most effective immune system support isn't about dramatic changes or expensive supplements. It's about sustainable habits supporting your body's natural defenses over time.

Small, consistent actions like staying hydrated, getting adequate sleep, eating a varied nutrient-rich diet, managing stress effectively, and maintaining regular physical activity create a foundation of resilience.

Your immune system is remarkably adaptable and responsive to the care you give it. By taking proactive steps now, you're building habits that will serve your health year-round.

Whether preparing for busy work periods, supporting family through the school term, or helping teams stay productive, investing in immune system health pays dividends in energy, wellbeing, and performance.

Start with one or two manageable changes and build from there. Your future self – and colleagues – will thank you for investing in staying healthy and resilient.

How Doctor Care Anywhere Can Help

Looking after your health is easier when you have the right support behind you.

With Doctor Care Anywhere, you get access to expert healthcare whenever you need it, helping you stay healthy, feel supported, and perform at your best, whatever life throws your way.