Winter is coming! Now’s the time to armour up and get your body ready to face the incoming wave of colds, sniffles, and bugs. By making a few simple changes now, you can strengthen your immune defences and give yourself the best shot at staying well.

Here are five easy tips to get your immune system firing on all cylinders before the cooler months roll in.

Fill your plate with immune-supporting foods

One of the best ways to help your immune system is by eating a wide variety of wholesome, nutritious food. Colourful fruits and vegetables, good sources of protein, and healthy fats all give your body the vitamins and minerals it needs to stay strong.

Key nutrients to focus on include:

• Vitamin A → Found in carrots, spinach, kumara, and salmon. Helps keep your immune system working properly.

• Vitamin B6 → Found in lean chicken, tofu, bok choy, and bananas. Important for immune response.

• Vitamin B12 → Found in tuna, eggs, and fortified milk. If you’re vegetarian, you’ll likely need a B12 supplement since it’s mostly found in animal foods.

• Vitamin C → Found in kiwifruit, capsicum, broccoli, and berries. Supports immune cell function and protects them from damage. Fun fact: blackcurrants have 16 times more vitamin C than blueberries!

• Zinc → Found in chickpeas, lentils, nuts, seeds, and beef. Helps with immune cell function and healing.

• Folate → Found in leafy greens, beans, peas, and citrus fruit. Plays a key role in making and repairing cells, including immune cells.

If you want a quick, easy way to top up your daily intake, our Double Shot is packed with eight nutritious leafy greens and berries, giving you 127% of your recommended daily vitamin C in a single shot! It’s the perfect safety net to help make sure you’re getting the goodness your body needs, even on busy days.

Get your sunshine fix for vitamin D

Vitamin D is key for immune health and for keeping your spirits high through the darker months! In winter, aim for about 30 minutes of sunlight on your skin a few times a week to help your body produce enough.

It’s a great reason to take a break outdoors, go for a lunchtime walk, or potter around in the garden when the weather plays nice. Turns out, a little sunshine really does make you happy when skies are grey. 🎶

Keep moving

While you’re out soaking up some vitamin D, why not tick off another immune booster at the same time? Just 20 minutes of movement gets your blood pumping and helps immune cells circulate more effectively through your body.

Exercise also plays a key role in lowering inflammation, easing stress, and keeping your body in balance. And the best part is, it doesn’t have to be an intense HIIT session at the gym.

Some easy ways to get moving include:

• Taking a brisk walk around the block

• Doing a gentle yoga or stretching session

• Going for a light jog if you’re up for it

• Putting on your favourite music and dancing around the house

Remember, a little movement each day is better than none. Find something you enjoy, keep it simple, and keep it consistent.

De-stress your life

Stress can quietly wear down your body. When you’re under pressure, your body releases a hormone called cortisol. While helpful in short bursts, too much cortisol over time weakens your natural defences by lowering the production of key immune cells, making it harder to fight off bugs.

So, what’s one of the best remedies for stress? Joy! Boosting your happy hormones (like dopamine and serotonin) helps balance stress levels and supports your wellbeing.

Ask yourself: what activities truly bring you joy? It could be shopping, catching up over coffee with friends, heading into nature, reading, or gardening to name a few. Take a moment to reflect on what lights you up, and make sure you carve out time for it in your regular routine. Life is for living after all!

Make sleep your priority

Sleep is one of the most powerful ways to support your immune system. While you rest, your body works hard to repair, recover, and strengthen its defences — so if you’re consistently skipping sleep or running on empty, your immune system is always on the catch-up.

To help improve your sleep, aim for a regular bedtime (even on weekends), create a calming wind-down routine, and make your bedroom cool, dark, and comfortable.

And if you find yourself lying awake, don’t turn it into a battle. Stressing about not sleeping only makes it harder to drift off. Even just resting quietly gives your body and mind a chance to recharge, and that still counts for something.

Give your body a little love now, and you’ll be set to breeze through winter like a pro. Here’s to fewer sniffles and more good days ahead!

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