Supporting Your Immunity This Autumn & Winter

Autumn and Winter have long been associated with ‘cold and flu season’, but the truth is, we don’t have to succumb to falling ill at this time of year if we know how to properly nourish ourselves. 

There are two theories of how the body becomes ill; germ theory and terrain theory, introduced by French scientists Louis Pasteur and Antoine Béchamp. Germ theory is the idea that specific microscopic organisms, called germs or pathogens, are the cause of specific diseases, and that we become ill when these pathogens invade the body. Terrain theory is the idea that a person's internal body environment—the ‘terrain’ —determines their health and susceptibility to disease, i.e a healthy body is less likely to become ill than an unhealthy body. 

These are two opposing ideas, and the scientists behind them argued for years over who was right. On his death bed however, it is said that Louis Pasteur, the father of ‘germ theory’ admitted he was wrong, and that "The microbe is nothing, the terrain is everything”.

There are also deeper layers and meaning to the opposing ideas of germ theory and terrain theory; germ theory instils within us the idea that no matter what we do, we’re powerless to illness and infection, whereas terrain theory empowers us with the knowledge that we can take sovereignty of our health and prevent illness… Which idea sounds more appealing to you?

Supporting Your Immunity This Autumn & Winter

As we shift deeper into Autumn, this can often be the time of year we’re exposed to less sunlight, perhaps less fresh air, and maybe more processed foods in the form of sugary ‘treats’ or late nights after social gatherings. All of these things can impact our health and immunity, so it’s important to have a few simple tools to hand to help protect our wellbeing. 

If you want to take charge of your health, avoid relying on chemical medicines and pills and support your immunity this Autumn and Winter; read on for 5 simple tips:

1. Embrace the elements

Colder days, darker nights and gloomy skies can all mean we spend less time outside, yet in Autumn and Winter, this is exactly where we need to be. Even though levels of sunlight are lower at this time of year, the amount of LUX (a measurement of brightness) outside is far greater than it is inside. One study found that blue light found within sunlight speeds up the movement of T cells, enabling them to reach sites of infection more quickly, and research also shows that neutrophils (a type of immune cell) are more effective at fighting bacteria during the day.

Allowing ourselves to get a little chilly on colder days can also be hugely beneficial for the immune system. When we get cold, this triggers adaptations within the body that prime the immune system and reduce inflammation. Known formally as ‘cold exposure’, getting cold can reduce oxidative stress, activate the parasympathetic nervous system, and even protect against certain autoimmune conditions by altering immune responses. Cold exposure can be done by taking a cold shower, wild swimming (only if safe to do so), or by simply wearing a few less layers on your morning walk!

2. Support your gut health

Around 90% of the immune system is found in the gut, so bolstering your gut health is vital at this time of year. We know that processed food, refined sugar, excessive alcohol and stress can all damage the gut, yet these are all things we can experience a little more often during Autumn and Winter. To support your gut health and increase levels of good gut bacteria, try incorporating more fermented foods such as sauerkraut, kimchi, kefir, kombucha and sourdough, as well as live yoghurt and miso. You’ll find sauerkraut, raw kimchi, live grass fed milk kefir, a variety of sourdough, and kombucha all in our online shop. Fermented foods benefit gut health by providing beneficial bacteria, which can improve the diversity and resilience of the gut microbiome and enhance immunity in a powerful way.

3. Focus on nutrient density

In the same way that fermented foods support gut health, choosing nutrient-dense foods over empty calories is a vital way to promote a strong immune system. A few treats shared with friends here and there isn’t going to cause harm, but when we fall into the habit of consuming ultra processed foods or refined sugars too often, this can damage immunity. 

The term ‘Nutrient Density’ (now a popular phrase in the wellness world) refers to the amount of nutrients – vitamins, minerals, antioxidants etc – within a food in relation to the amount of calories it contains. Getting enough high-quality nutrients can be the difference between feeling energised and strong, and feeling lethargic and low. Nutrients support our muscles, heart, nervous system, brain, mood, sleep and immune system, and without enough beneficial nutrients within the diet, things can begin to fall apart pretty quickly. When we say ‘nutrients’ we’re simply referring to minerals like zinc, calcium, magnesium and iron, or vitamins like vitamin A, C, D or the B vitamins. They all play a vital role within the body, but many of us just aren’t getting enough.

Some of the most nutrient dense foods on the planet include:

• Butter from grass-fed cows 
• Oysters
• Liver from grass-fed animals
• Eggs from grass-fed hens
• Cod liver oil
• Fish eggs
• Whole raw milk from grass-fed cows
• Bone broth
• Wild salmon
• Whole yoghurt or kefir
• Beef from grass-fed cows
• Sauerkraut
• Organic Beetroot

4. Seek social support

Knowing we have friends and family to turn to helps improve immunity by reducing stress, which in turn lowers levels of inflammation, and regulates the immune system. When we feel supported, this allows the body to feel safe, and the nervous system to activate the parasympathetic branch, also known as the ‘rest and digest’ system. This in turn raises levels of oxytocin and dopamine, both of which significantly boost mood levels and contribute to a stronger immune system. Feeling connected to others not only enhances immunity, it can also contribute to preventing conditions like heart disease, stroke and dementia, which is why being part of a community has been so vital to humans for thousands of years, and is more important today than ever. 

Find out how to join our community here.

5. Get good quality sleep

We know that a good night’s sleep helps us feel better the next day, but sleeping well is vital for immunity in so many ways. When we sleep, the body repairs tissues, builds muscle and strengthens the immune system, as well as detoxifying the brain and regulating hormones. Interestingly, when we’re unable to create as much vitamin D from sunlight during Autumn and Winter, this is when the hormone known as melatonin (usually referred to as the ‘sleep hormone’) becomes essential. Vitamin D and melatonin share many similarities; both act as hormones, are responsive to sunlight and darkness, and are found in the skin. They’re both strong antioxidants, and are both linked to a healthy immune system, as well as preventing depression. 

Our hunter-gatherer ancestors would have kept their immune systems strong and healthy by naturally increasing levels of melatonin when less vitamin D from sunlight was available. Melatonin is produced and released in the presence of darkness, so if we want to truly benefit from this hormone for better immunity, it’s important to make the most of the darkness that Autumn and Winter offer us. Try to turn indoor lights down or off after sunlight, consider using blue light blocking glasses to block out the sleep-disrupting blue light emitted from screens, go to bed a little earlier and make your bedroom as dark as possible. Taking these steps in darker months and then getting plenty of natural sunlight in Spring and Summer helps us harness the powerful benefits nature has to offer us all year round.

We hope these simple tips can guide you to supporting your own immunity this Autumn and Winter. To learn more and empower yourself with more tools to bolster your health, become a member to join our upcoming workshop: Winter Wellbeing: Herbal Tinctures & Tonics for Immune Strength in November.

Written by Emma Newlyn