BOOST IMMUNITY ALL YEAR ROUND
Most of us only think about our immune system when winter rolls around or when everyone at work seems to be coughing. But here’s the thing: your immune system doesn’t take seasons off. It’s working every single day, and the habits you practice year-round make a huge difference in how well your body handles whatever comes its way.
Here are easy, realistic ways to support your immunity—no matter the month.
Eat Like Your Body Actually Matters
You don’t have to follow a complicated diet to support your immune system. Just focus on the basics:
Pile your plate with colorful fruits and veggies - you have probably heard it before, but eat the rainbow. The more colourful you make every meal the better for your immune system.
Include lean protein (it helps make immune cells!)
Add healthy fats like olive oil, nuts, seeds, avocados
Eat something fermented now and then (your gut loves it)
Drink your water—even when it’s not hot outside
And if you can cut back on the sugary snacks and ultra-processed foods most of the time, your body will thank you.
Make Sleep Non-Negotiable
Sleep is your immune system’s “reset” button. When you don’t get enough, everything from inflammation to stress hormones goes haywire. During sleep your body is saying - it go time, time to repair. Do not under estimate the importance of your sleep, for you to function throughout the day.
Try to:
Keep a steady sleep schedule
Power down screens before bed (if you can remove phones out of the room)
Set up a cozy sleep environment
Aim for 7–9 hours, but honestly, just aim for “better than last week.”
Move Your Body (Doesn’t Have to Be Fancy)
You don’t need intense workouts to support immunity. A daily walk, a couple strength sessions per week, or a bike ride is more than enough. The key is consistency, not perfection.
Try low impact workouts if HIIT workouts are not your thing
Yoga
Swimming
Pilates (my personal favorite you’ll catch me either teaching or doing my on session on the Mat or Reformer)
Aim for something every day, little and often then build from there.
Stress Less, Or at Least Stress Smarter
We can’t eliminate stress, but we can manage how we respond to it. Stress can be one of the biggest contributors to health concerns. Many people might not realise but the body goes through a physiological changes when stressed - heart rate rises, blood pressure increases, dialation of airways, these changes and more suppress the immune system.
Things that genuinely help:
A few minutes of deep breathing
Mindfulness or meditation apps
Stretching or yoga
Hobbies that pull you out of your head
A quiet moment outside
Even 5 stress-free minutes is better than none.
Let the Sun Hit Your Skin (Safely)
Vitamin D plays a big role in immune function, and many people are low, often without realising it.
Try to get some sunlight most days if you can. If you live somewhere cloudy or you’re indoors for long periods, it’s worth asking your doctor to check your Vitamin D levels and supplement if required.
Yes, we need to protect our skin from too much sun, but we do need the natural sun rays on our skin. Some sun creams do more harm than good, so look for organic sun cream, one that have no nasties in them.
Don’t Slack on Good Hygiene
It’s not just a “winter thing.” Listen to your body and rest.
Wash your hands (properly!)
Try not to touch your face constantly
Stay home when you’re sick, you’re not being a hero by powering through
Small actions, big impact.
Take Care of Your Gut
A huge chunk of your immune system lives in your gut—wild, right?
Support it by:
Eating enough fibre
Including fermented foods
Drinking enough water
Avoiding unnecessary antibiotics
A happy gut = a stronger immune system.
Cut Back on What Drains You
Sometimes it’s not about adding habits, it’s about removing the things that constantly chip away at your health.
Things that weaken immunity over time:
Smoking
Excess alcohol
Chronic lack of sleep
Constant stress
Environmental toxins (when you can control them)
Think of it as reducing “health clutter.”
Stay Connected
Humans need humans. Meaningful relationships and conversations actually help your immune system respond better.
Being around people is important. The body releases a hormone called Oxytocin, connected to childbirth and related to emotional bonding. Oxytocin is also referred to as the ‘love hormone’
Things to do
Go to brunch with friend/family
FaceTime your mom
Join an activity club
Text the friend you’ve been “meaning to message.”
It all matters more than you might think.
Final Thoughts
Boosting your immunity isn’t about doing extreme things or buying trendy supplements. It’s about the small daily habits that support your body over time. When you eat well, sleep well, manage stress, move your body, and take care of yourself, your immune system naturally becomes stronger all year long, not just during cold season.