Simple Ways to Strengthen Your Immunity This Autumn 🍂

With the kids back at school and the days getting shorter, I’ve already heard from plenty of people that the bugs are making their way through households again. It’s the time of year when our immune systems can do with some extra support — and a few simple changes can make a real difference.

Here are some key things to focus on this season to help keep your energy and immunity strong.

1. Stay Hydrated

Your mouth and nasal passages are your body’s first line of defence against viruses and bacteria. They rely on adequate hydration to keep protective secretions and enzymes flowing.

As the weather cools, it’s easy to drink less water without realising it. Try swapping cold water for warm water or herbal teas instead. Teas made with ginger, turmeric, or cinnamon are great options — they help you stay hydrated and support digestion by gently stimulating your agni (digestive fire), which naturally slows down in cooler weather.

2. Eat Warming, Hydrating Foods

Now’s the time to get your slow cooker out. Soups, stews, and broths keep the fluid content of meals high, which supports hydration and makes food easier to digest. They’re also an excellent way to include iron-rich ingredients — from lentils and beans to red meat — supporting healthy blood, energy levels, and immune function.

Soft, slow-cooked meals also help take some of the workload off your digestive system, making it easier to take nutrients on board.

3. Top Up on Vitamin C

Vitamin C is essential for immune function, collagen production, and tissue repair. It’s also a natural support for gut motility — helpful if you notice digestion slowing down as we move into autumn.

Start your day with a glass of warm water and fresh lemon juice, or add some ginger slices too. Including plenty of colourful fruit and vegetables — such as peppers, citrus, kiwi, and berries — will also help you meet your needs naturally.

4. Include Enough Zinc

Zinc plays a key role in both immune health and gut repair. You’ll find it in meat, seafood, nuts, seeds, and legumes. Try adding pumpkin seeds to porridge or salads, or enjoy a slow-cooked casserole with grass-fed beef, beans or chickpeas.

If there’s illness circulating in your household or workplace, it can also be worth keeping zinc and vitamin C lozenges on hand. I usually take one or two a day if people around me are unwell or i feel the onset of a cold. I'll always take these before and after a flight too.

5. Vitamin D

As sunlight hours drop, most of us need to supplement vitamin D. It’s vital for immune function, bone strength, and mood regulation.

For women especially, I recommend a vitamin D3 and K2 combination, as K2 helps direct calcium into the bones, supporting our musculoskeletal system too. Start now and continue until you're exposed to substantial sunshine - often the end of May, some of us will need to take vitamin D year round.

6. Keep Moving

Although autumn naturally encourages slower living, the body still needs regular movement to support circulation, detoxification, and lymphatic flow — all important for a strong immune system.

Gentle, consistent movement is more beneficial than sporadic intense exercise, particularly as temperatures drop.

7. Support Your Lungs and Large Intestine

In Traditional Chinese Medicine (TCM), autumn is associated with the lungs and large intestine — both linked to immunity and elimination. Simple habits like keeping your neck and chest warm to avoid catching a chill go a long way toward preventing seasonal illness, as do many of the practices mentioned above.

8. Choose Supplements Wisely

A quick note on those fizzy immune tablets you see everywhere: they’re often high in sugar and acidic ingredients that can irritate the stomach. A better approach is to focus on food-based nutrients and high-quality supplements tailored to your needs.

If you’d like guidance on choosing reliable products, feel free to get in touch — I’m happy to share the ones I use and recommend - drop me an email to annie@nourishedmoves.com

By paying attention to these basics — hydration, nourishment, movement, and targeted nutrients — you can strengthen your immune defenses and move through autumn feeling steady and resilient.

For some support to make your diet all the more nourishing for you, why not book a Happy Health Hour. These fun 1 off sessions help you get clarity & strategy for day to day wellbeing.

Here's to a healthy & grounded Autumn season,

Annie.