Winter Wellness: Supporting Your Immune System Naturally Through Nutrition, Movement and Lifestyle
Nutrition, supplements, lymphatic health and simple habits to support your wellbeing throughout the colder months.
As the days become shorter and temperatures begin to fall, many of us start thinking a little more about our immune health. Winter often brings an increase in coughs, colds and other respiratory infections, alongside changes to our routines, activity levels and eating habits.
It’s also the time of year when we’re surrounded by products promising to “boost” our immune system.
But supporting our immunity isn’t simply about taking a vitamin C tablet when we feel a cold coming on.
Our immune system is a complex network of cells, tissues and organs that work together to protect us from infection, manage inflammation and support recovery. It relies on many different systems within the body functioning effectively.
From the nutrients we eat and the health of our gut microbiome to our lymphatic system, sleep, hydration and movement, there are many ways we can support our natural defences.
As a naturopathic nutritional therapist and yoga teacher, I prefer to take a whole-body approach to winter wellness, looking at how these different elements work together rather than focusing on one particular supplement or nutrient.
Understanding your immune system
Our immune system has two main components.
Innate immunity is our first line of defence. It includes our skin, mucous membranes, stomach acid and immune cells that respond quickly when they recognise a potential threat.
Adaptive immunity provides a more targeted response. It involves specialised immune cells, including T cells and B cells, which help our bodies recognise and respond to specific pathogens. It also develops immunological memory, which is one reason vaccinations can provide protection against particular infections.
Both parts of the immune system need adequate energy, protein, vitamins and minerals to function normally.
Importantly, we don’t necessarily want a more active immune system. An immune response that is too strong or poorly regulated can contribute to inflammation and tissue damage.
Instead, our aim is to support a balanced, well-functioning immune system that can respond appropriately when needed.
Nutrition: Providing the building blocks for immunity
One of the most important things we can do for our immune health is to ensure we’re eating enough, and eating a wide variety of nutritious foods.
Our immune cells need energy and nutrients to develop, communicate and carry out their roles.
Protein: More than just muscle health
Protein provides the amino acids needed to make antibodies, immune cells and signalling molecules. It’s also essential for tissue repair and recovery following illness.
Try to include protein at each meal, choosing from foods such as eggs, fish, poultry, meat, dairy, tofu, beans, lentils, nuts and seeds.
If you’ve been unwell and your appetite is reduced, simple protein-rich meals such as soup with lentils, scrambled eggs or yoghurt with nuts can be helpful.
Eat a rainbow of plant foods
Different coloured fruits and vegetables provide different combinations of vitamins, minerals, fibre and plant compounds.
For example:
- Orange vegetables such as carrots, squash and sweet potatoes provide beta-carotene, which can be converted into vitamin A.
- Red peppers, kiwi and citrus fruits provide vitamin C.
- Dark green vegetables provide folate and a range of beneficial plant compounds.
- Berries, red cabbage and other purple foods contain polyphenols.
A Mediterranean-style eating pattern, rich in vegetables, fruits, whole grains, legumes, nuts, olive oil and fish, is a useful foundation for supporting overall health and managing chronic inflammation.
Read my guide to the Mediterranean diet and its anti-inflammatory benefits.
The gut–immune connection
The digestive system is closely connected to immune health.
A substantial proportion of the body’s immune cells and immune tissue are associated with the gastrointestinal tract. This makes sense when we consider that our gut is constantly exposed to food, microorganisms and substances from the outside world.
The gut microbiome helps educate and regulate immune responses, supports the intestinal barrier and produces metabolites that communicate with immune cells.
We can support our gut microbiome through a diverse diet containing:
- Fibre from vegetables, fruits, whole grains, beans and lentils.
- Prebiotic foods such as oats, onions, garlic, leeks and asparagus.
- Fermented foods such as live yoghurt, kefir, kimchi and sauerkraut, where tolerated.
Rather than suddenly increasing fibre, especially if you experience bloating or digestive discomfort, it’s often better to make gradual changes that suit your individual digestive health.
Explore my gut health article and how nutritional therapy can help support digestive wellbeing.
The lymphatic system: An often-overlooked part of immune health
When we think about immunity, we tend to focus on white blood cells, vitamins and our gut microbiome. However, another important part of our immune system is the lymphatic system.
The lymphatic system is a network of vessels, lymph nodes and organs that helps maintain fluid balance, transports certain fats from the digestive system and plays a vital role in immune surveillance.
What does the lymphatic system do?
Throughout the day, fluid moves from our blood vessels into the tissues surrounding our cells. Much of this fluid returns directly to the bloodstream, but some is collected by the lymphatic vessels.
Once inside these vessels, the fluid is called lymph.
Lymph carries immune cells, proteins and other substances through the lymphatic system before eventually returning to the bloodstream.
Along the way, it passes through lymph nodes, which act as important immune surveillance centres.
Within the lymph nodes, immune cells can recognise foreign substances and coordinate appropriate immune responses.
Unlike the circulatory system, which has the heart to pump blood around the body, the lymphatic system doesn’t have one central pump.
Instead, lymph movement is supported by muscle contractions, breathing, pressure changes within the body and valves that help maintain the direction of flow.
This is one reason why movement can be so beneficial.
How can we support healthy lymphatic circulation?
1. Move regularly
When our muscles contract, they help move lymph through the lymphatic vessels.
Walking, swimming, cycling, yoga and even simple movements such as ankle circles can help support normal lymphatic circulation.
If you spend long periods sitting, taking regular movement breaks can be particularly useful.
2. Include gentle yoga and stretching
Yoga combines movement, changes in body position and controlled breathing, all of which can contribute to normal lymphatic movement.
Flowing between postures, moving the arms and legs, and practising gentle spinal movements encourage muscular activity throughout the body.
Yoga also provides an opportunity to slow down and manage stress, offering additional benefits for overall wellbeing.
It’s important to recognise that yoga doesn’t directly “detox” the lymphatic system or guarantee stronger immunity. Rather, it’s one enjoyable way of maintaining movement and supporting normal physiological function.
Explore my yoga classes in Exeter, Exminster and Topsham, or try one of my yoga flows at home.
3. Stay well hydrated
Lymph is largely made up of water, making adequate hydration important for maintaining normal fluid balance.
During winter, it’s easy to drink less because we don’t always feel as thirsty as we do in summer.
Try keeping water nearby, enjoying herbal teas or including soups and other fluid-rich foods in your diet.
Although drinking sufficient water supports normal bodily functions, drinking extra water beyond your needs won’t necessarily increase lymphatic drainage or prevent infections.
4. Practise diaphragmatic breathing
The diaphragm is our main breathing muscle.
As it moves during breathing, it changes pressure within the chest and abdomen. These pressure changes help move lymph through some of the body’s larger lymphatic vessels.
Gentle diaphragmatic breathing can also encourage relaxation, making it a useful practice for both physical and mental wellbeing.
You might like to try a few minutes of slow, comfortable breathing each day, allowing the abdomen and lower ribs to expand naturally as you inhale.
5. Avoid being sedentary for too long
It’s not necessary to complete an intensive workout to benefit from movement.
Regular, gentle activity throughout the day can be valuable, particularly if you work at a desk or spend long periods sitting.
Even a short walk after lunch, standing up regularly or moving your ankles and shoulders can make a difference to how active you are overall.
The important thing is consistency.
Key vitamins and minerals for winter immune health
Although all essential nutrients contribute to our overall health, some have particularly important roles in normal immune function.
Vitamin C - Supports immune cell function and antioxidant protection. Found in kiwi, citrus fruits, peppers and broccoli
Vitamin D - Helps regulate immune responses. Found in oily fish, egg yolks and fortified foods, although sunlight is a major source
Zinc - Supports immune cell development and normal immune function. Found in shellfish, meat, dairy, pumpkin seeds and legumes
Selenium - Supports normal immune function and antioxidant enzymes. Found in fish, eggs, meat and Brazil nuts
Vitamin A - Supports the integrity of skin and mucosal barriers. Found in eggs, dairy and liver, with beta-carotene in orange and green vegetables
Vitamin B6 - Contributes to normal immune function. Found in poultry, fish, chickpeas and potatoes
Why vitamin D deserves particular attention in winter
In the UK, between October and early March, sunlight is generally insufficient for our skin to produce adequate vitamin D.
The NHS recommends that everyone should consider taking a daily supplement containing 10 micrograms (400 IU) of vitamin D during autumn and winter. Some people may need supplementation throughout the year.
Vitamin D plays a role in normal immune function, alongside its well-established importance for bone and muscle health.
However, excessive supplementation can be harmful.
Can supplements support winter wellness?
Supplements can be useful, particularly where dietary intake is inadequate, a deficiency has been identified or someone has increased nutritional needs.
However, they should complement a balanced diet rather than replace one.
We also need to consider that nutrients work together.
For example, excessive zinc supplementation can interfere with copper absorption, while taking several products containing the same vitamins can lead to unintentionally high intakes.
It’s always worth looking at your existing diet, medications, health conditions and any other supplements before adding something new.
My favourite winter supplement: BioNutri Elderberry Complex
One supplement I particularly like to consider during the winter months is BioNutri Elderberry Complex.
This combines black elderberry with vitamin C, vitamin D, vitamin B6, zinc, beta-glucans and lysine. The included vitamins and zinc contribute to the normal function of the immune system.
Elderberries (Sambucus nigra) have a long history of traditional use during the colder months and contain naturally occurring plant compounds, including anthocyanins.
Some small clinical studies have explored whether elderberry preparations may influence the duration or severity of respiratory symptoms. .
What appeals to me about this formulation is its combination of elderberry with several nutrients involved in normal immune function.
That said, it isn’t necessarily suitable or needed for everyone. It’s important to check the ingredients, recommended dose and suitability, particularly if you’re pregnant, breastfeeding, taking medication or managing an existing health condition.
The formulation also contains a soya-derived ingredient, which is relevant for anyone with a soya allergy.
Before introducing any new supplement, I recommend reading my guide to choosing supplements, where I explore what to consider, including quality, dosage, possible interactions and whether supplementation is actually necessary.
My supplement guide – Things to Consider Before Taking Supplements.
Sleep, stress and immune resilience
Winter wellness isn’t just about what we eat.
Our immune system is closely connected to our nervous system, hormones and circadian rhythm.
Prioritising sleep
Sleep is an important period for immune regulation and recovery.
Research has linked insufficient sleep with changes in immune responses and greater susceptibility to some infections.
Try to maintain regular sleep and waking times, create a relaxing evening routine and allow yourself sufficient time for rest.
Managing chronic stress
Short periods of stress are a normal part of life, but prolonged stress can affect immune regulation through changes in hormones and inflammatory signalling.
This is where practices such as yoga, meditation, breathwork and spending time outdoors may be helpful.
They don’t need to be complicated or time-consuming.
Sometimes ten minutes of quiet breathing, a gentle yoga practice or a short walk can be a useful opportunity to reset.
Getting outside during daylight
Shorter winter days can affect our circadian rhythm, sleep and mood.
Spending time outdoors during daylight hours can help maintain a regular sleep–wake cycle, while also providing an opportunity for movement and fresh air.
Even when the weather isn’t particularly inviting, a short daytime walk can be beneficial.
My simple winter wellness checklist
Supporting your wellbeing throughout winter doesn’t have to mean completely changing your routine.
Small, sustainable habits can make a meaningful difference.
- Include protein with your main meals.
- Eat a variety of colourful vegetables and fruits.
- Support your gut microbiome with fibre-rich plant foods.
- Consider the recommended winter vitamin D supplementation.
- Stay hydrated, even when you don’t feel particularly thirsty.
- Move regularly to support circulation and normal lymphatic flow.
- Make time for gentle breathing, yoga or relaxation.
- Prioritise sleep and recovery.
- Review supplements carefully rather than taking everything marketed for immunity.
- Keep up with recommended vaccinations and everyday infection-prevention measures.
A whole-body approach to winter wellness
Our immune system doesn’t work in isolation.
It is connected to our digestive health, nutritional status, lymphatic circulation, nervous system, sleep and many other processes throughout the body.
This is why I believe a holistic approach can be so valuable.
Rather than searching for a single product to prevent illness, we can focus on providing our bodies with the nutrition, movement, rest and support they need to function well.
Of course, even with excellent nutrition and healthy habits, we can still become unwell. Supporting immune health doesn’t mean avoiding every infection, and persistent or unusually frequent infections should always be discussed with a healthcare professional.
Would you like support with your nutrition and wellbeing?
As a naturopathic nutritional therapist and wellbeing coach, I take a personalised approach to understanding your health, nutrition and lifestyle.
Whether you’re looking to improve your everyday nutrition, explore potential nutrient deficiencies, support digestive health or build healthier habits, I can help you identify practical changes that work for you.
I offer nutritional therapy and wellbeing coaching in Exeter, Exminster and Topsham, alongside online appointments.
You can also book a free 15-minute telephone consultation to discuss how I may be able to help.
Explore Holistically Anne Harrison and my services
Suggested references for the published blog
- Gombart AF, Pierre A, Maggini S. (2020). A Review of Micronutrients and the Immune System—Working in Harmony to Reduce the Risk of Infection. Nutrients, 12(1), 236.
- Calder PC. (2020). Nutrition, immunity and COVID-19. BMJ Nutrition, Prevention & Health, 3, 74–92.
- Wastyk HC et al. (2021). Gut-microbiota-targeted diets modulate human immune status. Cell, 184(16), 4137–4153.
- Scallan J, Huxley VH, Korthuis RJ. (2010). Capillary Fluid Exchange: Regulation, Functions, and Pathology. Morgan & Claypool Life Sciences.
- Besedovsky L, Lange T, Haack M. (2019). The Sleep-Immune Crosstalk in Health and Disease. Physiological Reviews, 99(3), 1325–1380.
- Hawkins J et al. (2019). Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms: A meta-analysis of randomized, controlled clinical trials. Complementary Therapies in Medicine, 42, 361–365.
- NHS. Vitamin D guidance.
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What is Nutritional Therapy?
Nutritional Therapy is a holistic approach to health and wellbeing that focuses on using food and nutrition to support the body's natural healing processes.
I provide personalised nutrition plans tailored to individual needs.
Whether you're looking to improve digestion, boost energy levels, manage weight, improve your nutrition intake, or address specific health concerns. Nutritional Therapy can offer valuable insights and support on your journey to optimal health.
My Nutritional Therapy diploma is held with the School of Health, and I am a registered Nutritional Therapist with the Federation of Nutritional Therapy Practitioners.
What is the difference between a; dietitian, nutritionist and nutritional therapist.
Dietitian's - Dietitian's provide practical guidance to sick individuals to help them make appropriate, healthy choices for a specific medical conditions. They often work as part of a clinical team, including for example doctors, nurses, physiotherapists etc. They take a direct approach to the illness being presented to them, not the body as a whole.
Nutritionists - Registered nutritionists are qualified to provide information and nutrition advice about food and eating habits. They may take a similar approach to a Nutritional Therapist. Nutritionists normally operate out of private practices. Dieticians will normally operate out of the NHS.
In general, nutritionists provide evidence-based information and guidance about the impacts of food and nutrition on the health and wellbeing of humans
Nutritional Therapists - Nutritional therapists practice complementary medicine, taking a holistic approach to the symptoms that are presenting in the body, They provide recommendations for diet and lifestyle to reduce or prevent health issues and illnesses. They work on the belief that the body has underlying nutritional and biochemical imbalances that lead to poor health, including mental health problems.
