Tired, sick and run down? Simple steps to help you feel better this winter
Unfortunately some mums seem to get every cold, flu and bug that enters the house, so if that sounds like you, you’re not alone. And when you’re already running on empty, it’s no wonder your immune system starts to struggle.
The good news? Supporting your immune health doesn’t have to mean expensive supplements, extreme detoxes or cutting out your favourite foods. In fact, the most powerful strategies are often the gentlest ones, especially when your body is already tired.
Here are a few tips to boost your immune system this winter, without burning yourself out in the process.
Take time to rest
Rest isn’t a luxury - it’s essential for your immune system to function properly, especially when you’re unwell.. Your body does a huge amount of repair work while you sleep, including producing cells that fight infection.
Small changes that help:
Go to bed 30 minutes earlier at least a few nights a week
Avoid screens before bed (or at least switch to night mode)
Let yourself rest when you’re not well, even if it means saying no or letting the laundry pile up
Balance blood sugar to avoid energy crashes
If your energy crashes mid-morning or you crave sugar in the afternoon, it might be time to look at your blood sugar balance. Spikes and crashes put extra stress on your adrenal system, which plays a key role in immunity.
Simple ways to support blood sugar:
Eat a protein-rich breakfast, e.g. eggs, oats with nuts and seeds, or a smoothie with protein powder
Add a source of protein or fat to every meal and snack, e.g. hummus, boiled egg, avocado or nut butter
Avoid going long stretches without eating
Prioritise nourishing foods
When you’re low on energy, it’s easy to grab quick comfort foods — and there’s nothing wrong with that. But adding in a few nutrient-rich choices can help your body fight back more effectively.
Gentle immune-supporting additions:
A mug of herbal tea like echinacea, ginger or lemon
A handful of pumpkin seeds for zinc
A spoonful of sauerkraut or kefir for gut health
A few cups of vegetable-rich soup each week to load up on essential vitamins and minerals
Remember, it’s not about cutting things out - it’s about giving your body more of what it needs to recover.
Get outside when you can
Fresh air, natural light and gentle movement all play a role in immune resilience.
Even 10–15 minutes outdoors can:
Help regulate your circadian rhythm (which supports sleep and immunity)
Boost vitamin D levels (if your skin is exposed)
Relieve stress from the demands of home or work life
Support your stress response
Chronic stress suppresses immune function, but it is unrealistic to expect to be able to remove all stress from our lives (I wish!). Instead, I recommend trying to incorporate simple stress reducing activities into your day, whenever you can.
Try one of these each day:
Deep breathing for a few minutes, e.g. at the traffic lights or in the car at school pickup
A warm bath or shower with calming essential oils
A quick stretch or legs-up-the-wall pose at night
Journalling or brain-dumping before bed (I always keep a notepad and pen on my bedside table for this)
Make sure you’re not low in iron or B vitamins
If you’re constantly tired and seem to get sick more than others, it’s worth checking your iron and B12 levels. Both are essential for energy production and immune health, and deficiencies are common in mums.
Ask your GP for a blood test, especially if you experience:
fatigue that doesn’t improve with rest
breathlessness, dizziness or brain fog
frequent infections or long recovery times
You don’t need to overhaul your life to stay well this winter. Start with one or two small changes and build from there. Your immune system works best when it’s nourished, rested and not running on empty.