As the leaves change colour and the days grow cooler, autumn is more than just a shift in seasons — it’s an important time to think about immune health and winter wellbeing before colder months arrive.
Colder weather, more time spent indoors, and the return of winter viruses can place extra pressure on our immune systems. Taking small, practical steps during autumn can help support overall wellbeing and prepare the body for winter.
Why Autumn Matters for Immune Health
During autumn, exposure to seasonal viruses begins to increase, while daylight hours decrease and daily routines often change. Research shows that lifestyle factors such as nutrition, sleep, stress management, and physical activity all play a role in supporting normal immune function.
Rather than waiting until winter illnesses are widespread, autumn offers an opportunity to focus on healthy habits that support resilience and general wellbeing.
Everyday Ways to Support Immune Function
Nourish Your Body: A balanced diet provides the vitamins and minerals needed for normal immune function. Foods rich in vitamin C, zinc, iron, and protein — including fruit, vegetables, whole grains, lean meats, legumes, and dairy — are particularly important during the cooler months.
Where dietary intake may be inadequate, some people choose supplements. These should be used appropriately and based on individual needs. As your local community pharmacy, we can help you determine whether supplementation may be suitable for you.
Prioritise Sleep: Quality sleep supports many body systems, including immune health. Adults are generally advised to aim for 7–9 hours of sleep each night. Establishing consistent sleep routines in autumn can make it easier to maintain healthy habits throughout winter.
Stay Active — Even as It Gets Cooler: Regular moderate exercise supports general health and wellbeing. As temperatures drop, planning indoor activities or shorter outdoor walks can help maintain regular physical activity.
Manage Stress: Ongoing stress can affect immune function and overall health. Mindfulness practices, breathing exercises, staying socially connected, and allowing time for rest can all contribute to wellbeing during the autumn and winter months.
Vaccination: A Key Part of Winter Preparation
Autumn is an ideal time to consider winter vaccinations, particularly the seasonal influenza vaccine. Immunisation helps reduce the risk of serious illness and complications, especially for older adults, pregnant people, and those with long-term health conditions.
Community pharmacists in New Zealand are trained vaccinators and can provide advice on eligibility, timing, and suitability for winter vaccinations.
How Your Local Independent Pharmacy Can Help
Independent community pharmacies play an important role in supporting local health and wellbeing. Our pharmacists can:
Provide personalised advice on nutrition, supplements, and lifestyle
Answer questions about immune health and seasonal wellness
Administer eligible vaccinations
Help identify when symptoms should be reviewed by a GP or other health professional
Talk to Us This Autumn
Autumn is a great time to check in on your health before winter arrives. If you have questions about immune health, supplements, vaccinations, or winter wellness, visit your us for personalised advice.
Our pharmacists are here to support you and help you make informed choices for you and your whānau. No appointment is needed — just drop in and have a conversation.
Disclaimer:
The information in this article is general in nature and is not intended to replace professional medical advice. Individual health needs may vary. Please speak with your pharmacist, GP, or another qualified health professional for advice specific to you.
References:
1. Ministry of Health (NZ) – Healthy eating and physical activity guidance
https://www.health.govt.nz
2. Immunisation Advisory Centre (IMAC) – Seasonal influenza information
https://www.immune.org.nz
3. World Health Organization – Nutrition and immune function
https://www.who.int
