Is your immune system ready for winter?

This article was first shared as The Everyday Nutrition Newsletter. Sign up via the from at the bottom of this page to receive the newsletter in your inbox every month.

When you’re in midlife, the shift to shorter days can hit harder – energy dips faster, sleep can feel more fragile, and recovery from bugs seems to take a little longer.

That’s why autumn is the season to prepare, not just react – to lay the groundwork for winter wellness before colds and low energy take hold.

Midlife immunity

As we move through midlife, subtle shifts in metabolism, hormones and muscle mass can make us more vulnerable to stressors – including infections.

Our immune and metabolic systems are deeply connected: inflammation, energy balance and nutrient status all affect how well we can respond to viruses and recover from them.

So, strengthening your immune resilience now can also help you support your metabolic health for the long term.

Five simple ways to prepare your immune system for winter

1. Get outside early in the day

Morning light helps keep your circadian rhythm aligned – supporting sleep, hormone balance and immune function. Even ten minutes outside, ideally with some movement, makes a difference.

2. Feed your microbiome

A healthy gut is your immune system’s frontline. Focus on fibre from vegetables, pulses and wholegrains, and include fermented foods such as live yoghurt, kefir or sauerkraut. These nourish your beneficial bacteria and reduce inflammation.

3. Eat for steady energy

Balanced blood sugars help your immune system function efficiently. Build meals around protein, colourful plants, healthy fats and unprocessed carbohydrates. This supports metabolic stability and resilience against winter bugs.

4. Stay hydrated

Even mild dehydration can raise fatigue and affect metabolic function; aim for regular water and herbal teas through the day.

5. Prioritise rest and sleep

Restorative sleep supports immune defence, hormone balance and appetite regulation.

In summary

We can’t avoid every cold or virus, but we can help our bodies respond better when they come along.

Think of it as building a stronger foundation for winter – the same way we build metabolic resilience for healthy ageing.

If you’d like personalised guidance on supporting your metabolism and immune system this season, I’d love to help you create a plan that fits your life.

Book a free 15-minute chat with me to see how I can help.

Midlife: decide how you age. 💕

If you’re feeling tired, stuck or frustrated with your changing body, you’re not alone – and you don’t have to figure it out by yourself.

Ready to understand what’s happening beneath the surface? Let’s talk – I’d love to help.

Contact me

Disclaimer

The information and advice I provided here is of a general nature and should never replace individual health or medical advice provided by your doctor or other healthcare professional involved in your care.