Immune Strength Through Autumn – Eat Well And Keep Exercising

Our resident nutritionist, Alex Dobbs, shares her top tips on how to sustain your immune health throughout the autumn. 


With the kids settled back at school and more of us are heading into the office, we’re all readjusting to a new routine. The summer is a wonderful time of year, and it’s difficult to let go. At the same time, I love the challenge of getting used to making school lunches again and working out a new healthy eating routine and getting back to my exercise routine. Despite my best efforts, I always drop any routine in the summer. And I can’t wait to get back to the gym.  


Autumn Food

We’ve all heard of the great benefits of eating a healthy diet. It’s particularly important to eat well in the autumn, when the less reliable weather gives rise to colds and flu. We are also rushing around more as we get back to the office, the gym and generally more activities. Get the right amount of exercise to boost your immune system. Likewise, make sure to take time out of your busy schedule though, as rest is super important for a healthy immune system. 

This is my top tip for a strong immune system: Keep it simple. Think three steps to boosting your immune system: a good diet, a good gym routine, and rest. 

A good diet – include fresh vegetables every day, eat fresh fruit as snacks. Nourish your body with the best immune boosting nutrients Vitamin C, high quality proteins, zinc and B Vitamins. 

Top immune boosting fruits include: blueberries, raspberries, kiwis, oranges, apples, melons and any autumn ripening fruit as they are at their freshest now. 

Top immune boosting vegetables include: fresh dark green salad mixes, avocados, celery, broccoli, tomatoes, cucumbers and sweet potatoes. 

Click here to see immune boosting easy recipes. 


Plate of healthy food


Staying Active

Find a gym routine that suits you – studies prove that keeping physically fit is essential for a strong immune system. Exercise stimulates the immune system. It improves blood flow, reduces stress and inflammation, and it can boost antibodies. Exercise strengthens your body, it improves your metabolism and fat burning capacity.  Exercise also helps you stay stronger mentally. It helps you relax and cope better with the demands of every day.

Two people on treadmills at Gym Plus

Making time in the week for your gym routine is essential this autumn. On days that you don’t make it to the gym, choose to go for a walk or run, do some garden work or stretches on your sitting room floor. Simply do something active that you enjoy. 



The third step to a strong immune system is getting lots of rest. We lead an increasingly busy life with many demands and distractions, light and noise. Not getting enough rest reduces our immune health significantly. We know from studies that getting a good night’s sleep is paramount for strong immune health. Tune out of your phone or TV at least half an hour before going to bed. 

Woman reading on sofa

Consider doing a digital detox at least once a week. Leave your phone at home when going for a walk, make a “no phones” rule at mealtimes and other family times. Limit usage of your phone in the evening, especially the hour before you go to bed. Instead, opt for a book, a warm bath, crafting or writing. 

If you find it hard to unwind at night, you may not be getting enough rest during the day. Let’s be realistic here, what are the chances of sitting down to enjoy a good cup of tea halfway through the day in your life? Next to zero? I am with you … despite what it may seem, we are actually more productive when we take some rest and “come down” for 15 minutes at some stage during the day. Simply be. Realise that you are actually charging your batteries and allowing your immune system to work when you are resting. The most you should do is write the shopping list. Don’t check your phone or read the news as that will keep you too engaged. 

If you’re ready to restart your fitness this autumn, chat to us today about how we can help you at Gym Plus.


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