Dr Mark Hyman, an American physician, author and podcast host, has shared advice on how to "build an immune system that rarely gets sick" this autumn and winter. In a recent social media post, he explained that "cold and flu season starts with the basics", adding: "Your immune system responds to everything you do. What you eat, how you sleep, how you move, and how you handle stress."
What undermines your immune defences
Dr Hyman highlighted that poor sleep, under- or over-exercising, chronic stress, sugar and ultraprocessed food, low nutrient levels, and an unhealthy gut can all undermine your immune defences. Conversely, getting plenty of rest, quality movement, and consuming whole foods can have the opposite effect.
Reducing stress, optimising nutrients, and using a sauna also deliver significant benefits, he noted. Dr Hyman further stressed the importance of sufficient vitamin D to "modulate your immune system".
Foods to incorporate into your diet
Focusing on "farm" ingredients, he encouraged people to use: "Ginger and turmeric to calm inflammation. Garlic which is antimicrobial and antiviral. Sauerkraut and miso for your microbiome. Artichokes for prebiotic fibre. Colourful plants for phytochemicals."
Dr Hyman added: "Your body has an amazing capacity to protect itself when you give it the right support. Start with the foundations, test your vitamin D, and prioritise sleep. That's how you stay well all season."
When to take a vitamin D supplement
According to UK Government guidance, everybody should consider taking a daily vitamin D supplement throughout the autumn and winter months, from October 1 to late March, as the body produces vitamin D through direct sunlight on the skin when outdoors. However, between October and early March, it is not possible to generate sufficient vitamin D from sunlight alone.
