Ace Your Immune Health This Winter: Top five tips

In recent years, immune health has become one of the nation’s top wellbeing priorities. With cold and flu season fast approaching, supporting your body’s natural defences has never been more important. The good news? There are simple, science-backed ways to strengthen your resilience – from diet and lifestyle habits to targeted nutrients.

Wassen Nutritionist Victoria Malcolm shares her five top tips to help you ace your immune health this winter.

1. Eat the Rainbow

A diverse, colourful plate provides a spectrum of immune-supporting nutrients including vitamins A, C, D and E. The fibre in plants also feeds the gut microbiome – home to around 70% of our immune system. A healthy gut supports balanced immune responses, while reducing ultra-processed foods helps keep inflammation in check. Aim for at least 30 different plant foods each week for variety and resilience.

2. Super-C (and Friends!)

Vitamin C remains one of the most important immune nutrients, helping immune cells function effectively while protecting against oxidative stress. Higher intakes can be particularly helpful during illness and recovery. Load up on citrus, berries, kiwi, peppers, broccoli and sprouts.

But don’t stop at C – nutrients like zinc, selenium and vitamin D also play key roles in immune defence and are commonly low in UK diets, especially in winter.

3. Keep Calm and Manage Stress

Stress and immunity are closely linked. Chronically elevated cortisol weakens immune responses, making you more vulnerable to infections. Gentle daily movement, yoga, meditation, breathwork or even a mindful walk can reduce stress hormones. If you feel run down – swollen glands, sore throat, fatigue – see these as signals to rest and recharge. Supporting stress balance isn’t just good for the mind, it directly strengthens your immune system.

4. Sleep Easy

Sleep is when the immune system “trains and repairs.” Poor sleep reduces T-cell activity and increases inflammation, raising infection risk. Prioritise 7–9 hours of quality sleep each night.

Top tips: reduce screen time an hour before bed, take a warm bath, read a book, and use lavender to promote relaxation. Declutter your bedroom to create a calm environment that supports deeper rest.

5. ACE Your Immune Health with Selenium ACE+D

Finally, give your body targeted support with Wassen’s Selenium ACE+D (£12.49). This unique formula combines vitamins A, C and D3 with the essential minerals zinc and selenium. Selenium is central to a well-functioning immune system and helps protect cells from oxidative stress. Wassen uses Selenium from enriched yeast, a highly bioavailable form for optimal absorption.

Together, these nutrients provide a powerful foundation to support immune resilience throughout winter.

Food supplements should not replace a varied, balanced diet and a healthy lifestyle.