How to Prep Your Immune System for Seasonal Changes
As the seasons shift, so does the way our immune system responds. Colder weather, warmer temperatures, and sudden changes in humidity can all affect how our body defends against illness. Supporting your immune health ahead of seasonal transitions is one of the best ways to stay well.
Here’s how to prepare your immune system for seasonal changes, with practical tips and testable health markers that can help you take charge of your well-being.
1. Check Your Vitamin D Levels Before Winter Hits
Vitamin D is one of the most essential nutrients for immune health, and one of the most commonly deficient. It helps regulate immune response and reduce inflammation, yet many people don’t get enough of it, especially during winter when sunlight exposure is limited.
Modern lifestyles and indoor work environments can all contribute to low vitamin D levels. Symptoms like fatigue, frequent infections, and muscle aches can all be signs of a deficiency.
Test to try:
Smith Biomed’s at-home Vitamin D Deficiency Test offers a quick, easy way to check your vitamin D status and make sure your levels are where they need to be before the colder months begin. Early detection allows you to address any deficiencies with supplements or lifestyle changes before your immunity is compromised.
2. Don’t Overlook Iron, It’s Tied to Immune Function
Iron is essential for healthy red blood cells, which carry oxygen to tissues and support the body’s ability to fight infection. Low iron, especially ferritin, the iron storage protein, can impair immune response and leave you more vulnerable to viruses and bacteria.
Iron deficiency is common, especially among women, athletes, vegetarians, and people with certain chronic conditions. Signs like frequent infections, tiredness, or feeling run-down may be early indicators.
Test to try:
Smith Biomed’s Ferritin Iron Deficiency Test helps you detect low iron levels before they progress to anaemia. By catching iron deficiency early, you can take action to improve energy, strengthen immunity, and avoid longer recovery times when illness strikes.
3. Gut Health = Immune Health: Start With Screening
The gut is often called the “second brain,” but it’s also the immune system’s command centre, with more than 70% of immune cells residing in the digestive tract. A healthy gut microbiome supports strong immunity, while poor gut health can lead to inflammation, nutrient malabsorption, and recurring illness.
Signs of compromised gut health include bloating, irregular bowel movements, and ongoing fatigue.
Test to try:
Smith Biomed’s Bowel Screening Test helps detect signs of internal issues that could be affecting both gut and immune health. It’s a proactive way to rule out underlying problems and support your system from the inside out.
4. Everyday Habits That Strengthen Immunity
While targeted testing can give you important insights, the foundation of a strong immune system lies in your everyday habits. Small, consistent actions can make a big difference, especially during seasonal changes when your body is adjusting to new stressors.
Focus on quality sleep, as your immune system does much of its repair work overnight. Aim for 7–9 hours of restful sleep each night to support recovery and resilience. Regular movement also boosts circulation and immune cell activity; even a brisk 30-minute walk daily can help.
Nutrition plays a major role, too. Prioritise a colourful, whole-food-based diet with plenty of fruits, vegetables, whole grains, and healthy fats. Foods rich in zinc, vitamin C, and antioxidants are especially helpful during times of immune transition. And don’t underestimate hydration; water helps your body flush out toxins and stay alert.
Find ways to manage stress that work for you, whether that’s meditation, breathing exercises, outdoor time, or simply taking things a little slower. When your nervous system is calm, your immune system is better equipped to respond.