Winter may bring crisp, chilly days and cosy evenings by the fire, but it may also bring coughs, colds and the general feeling that everyone around you is coming down with something. Looking after your immune system now can make a real difference to how you feel through the winter months.

Here are some simple and effective things you can do to support your body's natural defences.

1. Prioritise Sleep

It sounds obvious, but sleep is when your body does its most important repair work. Consistently getting deep, restorative sleep has a big impact on how well your immune system functions. If you're burning the candle at both ends, your body will feel it.

2. Move Your Body Every Day

Regular moderate exercise, whether that is walking, swimming, yoga or cycling, is one of the most effective immune boosters there is. It improves circulation, reduces stress hormones and helps your body fight off infection more efficiently. You don't need to do anything extreme; consistency is what matters.

3. Eat to Support Your Immunity

Focus on plenty of vegetables, fruit, wholegrains and good quality protein. Foods rich in vitamin C (citrus, peppers, broccoli), zinc (pumpkin seeds, meat, legumes) and vitamin D are particularly valuable in winter. Many of us in the UK are low in vitamin D by November, so a supplement is well worth considering. Always check with your GP or pharmacist if you're unsure.

4. Manage Your Stress Levels

Chronic stress is one of the most significant suppressors of immune function. Even small, regular stress-management habits, like a short walk, five minutes of deep breathing or switching off your phone an hour before bed, may have a meaningful impact on your overall health and resilience.

5. How Osteopathy Can Help

The nervous system and immune system are closely connected. Osteopathic treatment helps to reduce physical tension, support healthy circulation and lymphatic drainage, and may improve the overall balance of your body, all of which support immune function. If you've been run down or feeling under par, it could be just what you need.