October is the perfect month to start preparing your body for the cold season. Winter is coming, bringing with it viruses, colds, lack of sunlight, and constant temperature fluctuations. Doctors recommend not waiting for the first symptoms to appear but taking care of your immune system already in autumn. A strong immune system is the best prevention against any winter illness.
Why Immunity Weakens in Winter
After summer, our bodies gradually switch to an “energy-saving mode.” We move less, spend more time indoors, and receive less sunlight responsible for vitamin D production. At the same time, serotonin levels — the “happiness hormone” directly linked to immune function — decrease. Add dry indoor air, a lack of fresh fruits and vegetables — and you get the perfect conditions for colds and viruses.
That’s why the main goal of autumn is to strengthen your body while there’s still time to adapt to the cold.
10 Science-Backed Ways to Strengthen Immunity in Winter
- 1. Balanced nutrition. Autumn is ideal for replenishing vitamin stores. Add pumpkin, beetroot, carrots, broccoli, citrus fruits, apples, walnuts, and fatty fish. Vitamins C, D, A, zinc, and selenium are key to strong immunity.
- 2. Quality sleep. The immune system activates during sleep when the body restores itself. According to immunologists, lack of sleep in 2025 is one of the main causes of weakened immunity. Aim for 7–8 hours of sleep and maintain a stable schedule.
- 3. Regular physical activity. Short walks, home workouts, or swimming support heart function and circulation, helping immune cells reach inflammation sites faster.
- 4. Stress control. Elevated cortisol levels are immunity’s biggest enemy. Learn to relax: try meditation, breathing techniques, music, or spending more time with loved ones.
- 5. Gut microbiota. About 70% of immune cells are located in the gut. Eat probiotic-rich foods: natural yogurt, kefir, sauerkraut, kimchi, miso soup. If necessary, your doctor can recommend supplements.
- 6. Stay hydrated. In cold weather we often forget to drink enough. Dehydration reduces the ability of mucous membranes to resist viruses.
- 7. Fewer bad habits. Smoking and even small amounts of alcohol suppress white blood cell activity. To stay healthy this winter, give your body a chance to function without toxins.
- 8. Fresh air and proper indoor climate. Tightly closed windows create a breeding ground for bacteria. Ventilate several times a day and keep humidity around 40–60%.
- 9. Hardening. Start with contrast showers or short walks in cool weather. Gradual exposure to cold helps the body adapt to stress and temperature changes.
- 10. Vitamin D and supplements. Most people experience vitamin D deficiency in winter, so doctors advise checking your blood level in autumn. Supplementation should only be done under medical supervision.
Doctors’ Advice for 2025: A New Approach to Immunity
Modern immunologists emphasize that in 2025, immunity care has become more personalized. Doctors urge not to “boost” immunity mindlessly but to create the right conditions for balance. The immune system is not a switch — it’s a complex network responding to every aspect of our lives.
New trends include focusing on emotional health, gut microbiome, and sleep quality. These factors determine how ready the body is to resist infections. Specialists also recommend regular check-ups: vitamin D, ferritin, glucose, and thyroid function. These indicators affect immune reactions as much as diet does.
How to Prepare Your Body in Autumn
Autumn is the best time to start changes. Instead of radical steps, introduce new habits gradually. Replace sweets with fruit, dress warmly for walks, add 10 minutes of daily stretching. Small actions now will bring big results in winter.
Also, avoid hypothermia after workouts and don’t misuse antibiotics without prescription — this can weaken your immunity.
When to See a Doctor
If you often catch colds, feel tired, sleepy, or apathetic — don’t ignore these signs. Your immune system may be exhausted due to nutrient deficiency or chronic inflammation. A consultation with a doctor will help find the cause and correct your routine or treatment.
Questions and Answers
Can you strengthen immunity in a week? No, but you can start changing your habits today. It usually takes 3–4 weeks for the body to adapt.
Do folk remedies help? Honey, ginger, and lemon are good additions, but not replacements for healthy living. Their benefits increase with regular, moderate use.
Does sunlight help? Yes. Even 15 minutes outdoors at midday helps produce vitamin D and stabilize mood hormones.
Checklist for Preparing for Winter
- Sleep at least 7 hours per day
- Exercise at least 30 minutes daily
- Drink 1.5–2 liters of water
- Add vegetables, fish, and fermented foods to your diet
- Ventilate rooms regularly
- Check your vitamin D level
- Less stress — more rest
Strong immunity is not luck — it’s a habit you build today to stay healthy, active, and energetic all winter long.