- Health advice
- 6 min read
- Apr 04, 2025
As the temperature drops and cold and flu season sets in, staying well becomes a top priority. Frequent exposure to viruses, combined with cooler weather and less time spent outdoors can weaken our immune defences. A strong immune system doesn’t happen overnight — it’s built through consistent care and nourishment.
Focusing on immunity isn’t just about avoiding the occasional sniffle; it’s an investment in long-term health and resilience. By supporting your body with the right nutrients and daily habits, you can protect yourself not just this winter, but for years to come.
Why Long-Term Immunity Matters
Your immune system is your body’s defence against illness. When it’s well-supported, it fights off infections efficiently and keeps you feeling your best. But chronic stress, poor nutrition, and environmental factors can wear it down over time. Strengthening your immune system now helps you stay well through flu season and supports long-term vitality.
Essential Nutrients for a Strong Immune System
Give your immune system the building blocks it needs to stay strong with these powerhouse nutrients.
Vitamin C. A well-known antioxidant that supports immune defence and reduces the duration of colds.
Zinc. Vital for immune cell function and inflammation control.
Vitamin D. Enhances pathogen-fighting effects and reduces the risk of respiratory infections.
Selenium. An antioxidant that protects cells from damage and supports overall immunity.
Quercetin. A plant flavonoid that reduces inflammation and enhances immune response.
Magnesium. Regulates immune function and reduces inflammation.
Antioxidant-Rich Supplements. Adaptogens like Ashwagandha and immune-boosting plants like Astragalus and Rosehip help the body manage stress and fight off illness.
Our Experts Recommends
- Proactively supports immune system health
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Daily Habits for Winter Wellness
Small, consistent adjustments can make a big difference in keeping your immune system strong.
Drink Ginger Tea Daily. Ginger has powerful anti-inflammatory and antimicrobial properties. Add a spoonful of Manuka honey for an extra immune boost.
Drink Bone Broth. A natural source of collagen, amino acids, and minerals that support gut health and immunity.
Tip: If you're not a fan of drinking bone broth straight, simply add a spoonful of Bone Broth Concentrate to soups, sauces, or curries for an easy nutrient boost.
Spend Time in the Sun. Just 10-15 minutes of daily sun exposure supports healthy Vitamin D levels.
Prioritise Quality Sleep. Your body repairs and strengthens its defences while you rest.
Stay Hydrated. People often forget to drink in the cooler weather. Aim for 8 cups of water per day.
Stay Active. Gentle exercise like walking or yoga improves circulation and immune function.
Eat a Nutrient-Dense Diet. Include plenty of fruits, vegetables, lean proteins, and whole grains for essential vitamins and minerals.
Manage Stress. Chronic stress weakens immunity. Try meditation, deep breathing, or spending time in nature.
Invest in Your Health Today for Long-Term Benefits
Building a strong immune system now creates a foundation for lifelong health. Consistent care, proper nutrition, and simple daily habits will help your body stay resilient year after year.
References:
- Gombart, et al. (2020). A review of micronutrients and the immune system—working in harmony to reduce the risk of infection. Nutrients, 12(1), 236.
- Hemilä, H. (2017). Vitamin C and infections. Nutrients, 9(4), 339.
- Rondanelli, M., Miccono, A., Lamburghini, S., et al. (2018). Self-care for common colds: The pivotal role of vitamin D, vitamin C, zinc, and Echinacea in three main immune interactive clusters (physical barriers, innate and adaptive immunity) involved during an episode of common colds—Practical advice on doses and on the time to take these nutrients/botanicals in order to prevent or treat common colds. Evidence-Based Complementary and Alternative Medicine, 2018.
- Jayawardena, R., et al. (2020). Enhancing immunity in viral infections, with special emphasis on COVID-19: A review. Diabetes & Metabolic Syndrome: Clinical Research & Reviews, 14(4), 367-382.
