It’s the same every year. The changing seasons bring new challenges for your immune system. Ills and chills can feel like they’re just standard for this time of the year – but they don’t have to be.

With winter just around the corner, it’s a good idea to revisit some basic actions you can take to naturally support your immune system. 

1. Eat a wide range of fresh, healthy fruits and veggies 

A healthy immune system relies on good nutrition – particularly the vitamins, minerals, and antioxidants found in fresh fruits and veggies. It can feel easier to get these foods in your diet during summer in salads, wraps and smoothies, but you can also include veggies in warm, hearty soups and stews. The more types you include, the better for your immune system.

2. Aim for more early nights

To do its job well, your immune system also relies on you getting enough sleep. When you’re rested and recharged, so are your immune defences. The good news is that early nights tend to be easier during winter.You might naturally feel like going to bed earlier with the shorter days. Give yourself the gift of enough sleep, and definitely aim for the recommended seven to nine hours as often as possible.

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3. Get active outdoors when the weather allows. 

When the skies are grey and the air is chilly, it’s easy to succumb to the temptation to stay indoors. Instead, getting some outdoor exercise can actually help with winter wellness in a couple of ways. Firstly, the vitamin D your body creates in response to sunlight can help to maintain your immune defences, and secondly, regular activity can also help your immune system to keep you healthy.

4. Top up your vitamin C levels. 

While your immune system needs a wide range of nutrients, vitamin C is particularly known for its immune-supporting properties. Your white blood cells – a key part of your immune system – rely on vitamin C to do their job.