Seven evidence-based ways to support immunity during the autumn months

By Ahmet Taş | Wise News Press

ISTANBUL, TÜRKİYE — As respiratory infections become more common in autumn, balanced nutrition, adequate sleep, regular activity, appropriate vaccination and practical hygiene measures can work together to support the body’s immune defences.

There is no single food or supplement that can “boost” immunity or guarantee protection against infection. Effective prevention depends on sustainable daily habits, recommended vaccinations and avoiding unnecessary or excessive supplement use.

Professor Cihadiye Elif Öztürk, MD, an infectious diseases and clinical microbiology specialist at Acıbadem Fulya Hospital who also works in functional medicine, warned that vitamins and minerals should not be used indiscriminately.

“Keeping the immune system functioning well during autumn and winter does not depend on one miracle food or supplement, but on comprehensive lifestyle measures supported by scientific evidence,” Öztürk said.

1. Support gut health with a varied diet

The gut microbiome interacts closely with the immune system, but simplified claims assigning a fixed percentage of the body’s immune cells to the gut do not fully reflect the complexity of immune function.

Fermented foods such as yoghurt and kefir, together with fibre-rich vegetables, fruit, legumes and whole grains, can form part of a balanced diet that supports digestive health. Onions, garlic, leeks, bananas, beetroot and cruciferous vegetables also contain fibres and other compounds used by intestinal bacteria.

The effects of probiotic products vary according to the microorganism strain, dose, formulation and the individual using them. Research has suggested possible benefits for some respiratory infections, but the evidence remains inconsistent and does not show that every probiotic prevents colds or flu.

People with weakened immune systems, serious chronic illnesses or other medical risks should consult a healthcare professional before taking probiotic supplements.

2. Avoid unnecessary vitamin and mineral supplements

Vitamin D, vitamin C, zinc, iron and B vitamins contribute to normal physiological and immune functions. A clinically significant deficiency may impair the body’s ability to respond effectively to infections.

This does not mean that everyone requires the same supplements. A varied diet containing eggs, fish, dairy products, legumes, nuts, whole grains, vegetables and fruit should remain the primary source of nutrients for most people.

Whether blood tests are needed depends on factors including age, symptoms, medical history, diet and medication use. Testing every healthy person for every nutrient is not routinely necessary, but a clinician may recommend tests when deficiency is suspected.

High-dose supplements are not harmless. Excessive vitamin D, for example, may raise blood calcium levels and contribute to kidney stones, abnormal heart rhythms or other serious complications. Supplements should be used only when a genuine need has been identified and at a dose appropriate for the individual.

3. Prioritise sufficient and consistent sleep

Sleep supports many physiological processes, including immune regulation. Persistent sleep deprivation or poor sleep quality may weaken aspects of the immune response and reduce the body’s response to some vaccinations.

Most adults need at least seven hours of sleep a night, although individual requirements vary with age and health. Children and adolescents generally require more sleep than adults.

Going to bed and waking at consistent times, keeping the bedroom dark, quiet and comfortably cool, limiting caffeine later in the day and reducing screen exposure before bedtime may improve sleep quality.

There is no universal four- or five-hour period that serves as a mandatory “immune sleep window” for everyone. Total sleep duration, quality and consistency are more important than claims about one rigid bedtime schedule.

People who experience persistent insomnia, loud snoring, pauses in breathing during sleep or severe daytime fatigue should seek medical assessment.

4. Make regular physical activity part of daily life

Regular physical activity supports cardiovascular health, metabolism, muscle strength, mental well-being and the normal functioning of the immune system.

Adults should generally aim for at least 150 minutes of moderate-intensity physical activity each week. A brisk 30-minute walk on five days of the week is one practical way to reach that target.

People who have been inactive can begin with shorter walks and gradually increase the duration and intensity. Exercise should be adjusted to the person’s age, physical capacity and underlying health conditions.

The objective is not to exhaust the body but to make movement a consistent part of everyday life. Exercise should be paused during an illness involving fever or marked weakness. Chest pain, severe breathlessness, faintness or other concerning symptoms require medical evaluation.

5. Maintain adequate hydration throughout the day

Adequate fluid intake is important for circulation, temperature regulation and the normal function of tissues in the mouth and respiratory tract.

People may feel less thirsty during colder weather and consequently drink less than they need. Fluid requirements vary according to age, body size, activity level, health status, pregnancy and environmental conditions. There is therefore no single amount that is appropriate for every person.

Drinking water regularly during the day, replacing fluids lost during exercise and choosing water instead of sugar-sweetened drinks can support general health.

Hydration alone does not prevent viral infections, but it contributes to normal bodily function and may help reduce discomfort associated with a dry mouth or throat.

People with kidney failure, heart failure or another condition requiring fluid restriction should follow the amount recommended by their own healthcare team rather than general hydration advice.

6. Use daylight safely and sensibly

Natural daylight helps regulate the body’s internal clock and sleep-wake cycle. Exposure to daylight, particularly earlier in the day, may help support a more consistent circadian rhythm and improve sleep timing.

Sunlight also contributes to vitamin D production in the skin. However, the amount produced varies according to season, latitude, time of day, cloud cover, skin pigmentation, clothing and sun-protection practices.

Vitamin D production may decline during autumn and winter, particularly at higher latitudes, but it is inaccurate to state that no one can produce any vitamin D throughout these seasons.

Daylight exposure should be balanced with protection against excessive ultraviolet radiation. People concerned about deficiency should discuss their personal risk factors with a healthcare professional rather than taking high-dose vitamin D without supervision.

7. Combine vaccination, hygiene and cleaner air

Healthy eating and adequate sleep support immune function, but they do not train the body to recognise every specific virus. Vaccination provides disease-specific protection that lifestyle habits alone cannot offer.

Seasonal influenza vaccination is particularly important for groups at greater risk of severe illness, including older adults, pregnant women, young children, people with certain chronic conditions, immunocompromised patients and healthcare workers. Recommendations may vary by age, medical history and national vaccination guidance.

Regular handwashing with soap and water for at least 20 seconds, covering coughs and sneezes, avoiding close contact with others when ill and improving ventilation in indoor spaces can help reduce transmission.

A well-fitting mask may provide an additional layer of protection in crowded indoor settings, during periods of increased respiratory virus activity or when spending time with people at higher risk of severe illness.

Supporting immune health requires consistent habits rather than a short-term “detox” or seasonal supplement programme. High fever, difficulty breathing, confusion, persistent chest pain or rapidly worsening symptoms should prompt timely medical attention.

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