How To Boost Your Immune System In Autumn 2024

Red gold autumn leaf with a heart in the middle.

Autumn is here, bringing gently falling leaves, conkers and jumpers. But the change of seasons also carries coughs, sniffles and sneezes. In a whimsical world, getting a cold means hot soup and snuggling under a blanket while the rain falls. But, in reality, it’s a bad night’s sleep, swollen eyes and a world that continues despite feeling unwell.

Looking after your body is a fantastic way to stay happy and healthy. So, if you want to get ahead of the chills before the winter months, look no further. By the end of this article, you’ll know the best ways to boost your immune system this autumn.


What is the Immune System?

Woman curled up in bed ill.

The immune system is made up of cells that fight and protect you against infections, colds and illness. When you are young, your body comes into contact with different pathogens (organisms that carry diseases) for the first time. That’s why children are regularly unwell and contract a lot of stomach bugs and infections.

When your body encounters pathogens, white blood cells create defences to fight them off, known as antibodies. The next time you encounter the same pathogen, your immune system recognises it and already has a defence system. You become less likely to pick up the illness. And, if you do, you will recover from it more quickly than someone who hasn’t had it before. 


Read more: How To Keep Healthy And Cosy This Autumn.


How to Boost Your Immune System Naturally

A smiling woman sat cross-legged on autumn leaves.

Your body needs specific vitamins and minerals to keep it strong. Without them, it cannot create enough antibodies to protect itself against harmful bacteria, and you’ll become easily sick. Keep reading for the top ways to increase your immune system.

Read more: The Ultimate Autumn Superfoods List.


Eat Foods to Boost Your Immune System

Autumn apples in a basket.

A simple way to increase immunity is a healthy and well-balanced diet. Here are the best foods to strengthen your immune system:

  • Oranges, kiwis and grapefruit - These citrus fruits are high in vitamin C, which aids your white blood cells in producing antibodies.
  • Spinach - Spinach is good for almost everything, and it is no different when it comes to your immune system. This dark leafy green contains vitamin A, also known as retinol, and folate to strengthen immunity.

Read more: 5 Reasons Why You Need Retinol in Liquid Collagen.

  • Greek yoghurt - This type of yoghurt is a source of probiotics, essential for improving gut health. Your digestive system plays a critical role in producing antibodies for immunity. So, add a tablespoon of Greek yoghurt to your breakfast for a health boost.

A person holding a basket of fruits and vegetables to boost the immune system.

  • Bell peppers - Red, orange, green and yellow bell peppers are another excellent source of vitamin C, so eat them as a snack.
  • Almonds - These small nuts are classed as a superfood because they contain eight of nine essential amino acids crucial to enhancing your immune function.

Read more: How To Boost Your Amino Acids For Collagen.

Make Drinks to Increase Immunity

Autumn pumpkin, berries and hot chocolate.

A simple way to increase your immunity is by getting your vitamins and nutrients through drinks, smoothies and shakes. Here are some great ideas to get you started:

  • Ginger and lemon tea - Ginger is fantastic for your immune system and an excellent anti-inflammatory if you get sick. Lemon is rich in vitamin C and complements the spicy kick of ginger.
  • Turmeric smoothie - Turmeric is a superfood spice that is highly anti-inflammatory and activates cells for antibody production.

Read more: How to Get Rid of Inflammation in the Body Fast.

  • Spinach and kale shake - Whizzing up green shakes that contain dark leafy greens are high in vitamin A to enhance immunity.

Get Enough Sleep

Woman wearing glasses and sleeping.

Your body goes through a rejuvenation and detoxifying process while you sleep. It flushes out toxins through your system and turns over cells, making way for new ones. This is important for your immunity because it gives it time to rest and repair. It’s also when you create cytokines, a protein that fights off illness.

The average person needs between seven to nine hours of sleep, but that may vary. For example, if you are feeling under the weather, you need more to fight off the illness.

Get enough sleep by steering clear of caffeine in the evenings, relaxing before bed with a calming evening routine.

Read more: Always Tired? Why You're Exhausted and How to Fix It.

Manage Stress

Woman holding a book with red autumn leaves.

Stress causes a spike in the hormone cortisol, which is known as the ‘fight or flight’ hormone. It pumps adrenaline through your body, redirecting blood to essential organs for survival. For example, heart health, the liver, lungs and kidneys. If you are under consistent stress, your immune system will not receive proper circulation containing nutrients to keep it strong.

Reduce stress by unwinding from your day with a hot bath, exercise or a cup of tea. Talking to someone can help, and accepting support is a must if you feel overwhelmed.

Read more: How to Improve Blood Circulation Naturally.


Include Supplements to Boost Your Immune System

Woman with long brown hair holding Arella Beauty Collagen Supplement to boost the immune system.

Supplements are a simple way to support your immune system, but did you know collagen supplements are one of the best? When your body generates collagen, it strengthens your gut lining, enabling your body to extract nutrients for immunity. Our Liquid Collagen Supplement contains vital vitamins to boost your immune system:

  • Vitamin C - This vitamin helps build collagen and is crucial for supporting the production of white blood cells.
  • Panex ginseng - Ginseng is an incredible superfood with anti-inflammatory properties to help you recover when harmful bacteria invade.

Read more: The Truth About Ginseng For Your Skin.

  • Vitamin A - Also known as retinol, vitamin A fortifies the tissues and membranes that defend your body against pathogens.
  • Vitamin B3 - This B vitamin, also called niacin, stimulates the immune system to defend the body against illness.


Read more: 5 Reasons Why You Need Retinol in Liquid Collagen.


Boost Your Immune System This Autumn With Arella Beauty

Happy, laughing woman throwing up autumn leaves.

Knowing how to boost your immune system doesn’t have to be hard with our top Arella Beauty tips. Try our special liquid collagen supplement to enhance your immunity and rest easy this autumn.


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Written by Arella Beauty.

Emma is a holistic beauty and wellness writer. She has three years of experience in the well-being industry and a Master’s degree in Creative Writing and Wellness. Check out her portfolio and follow her on Instagram.