As the weather turns colder and the days grow shorter, many families notice an increase in colds and flu. Autumn is the time when our routines shift indoors, children spend more time in schools, and viruses have more chances to spread. It is also the season when many parents start to ask the same question: How can I boost my immune system, support immunity, and protect my family from getting sick so often?
Supporting immunity is not about one single solution. It comes from a mix of everyday habits, the right foods, and key nutrients such as vitamin C, zinc, and vitamin D. By focusing on practical steps now, families can reduce the risk of sickness, stay healthier throughout the flu season, and feel more balanced as the months get colder.
Why Colds and Flu Are More Common in Autumn and Winter
Colds and flu tend to increase sharply once autumn arrives, and this pattern is not a coincidence. Several factors combine to make these seasons the peak time for viral infections.
Shorter days and reduced sunlight mean that many people experience lower levels of vitamin D, which is important for immune defence. Aranow (2011) explains that vitamin D regulates both innate and adaptive immune responses, and deficiency is linked to increased vulnerability to infections. At the same time, colder weather encourages families to spend more time indoors, where close contact makes it easier for viruses to spread from person to person.
Another factor is the resilience of viruses themselves. Studies have shown that influenza viruses survive and transmit more effectively in low-humidity, cold environments. This explains why outbreaks are far more common in colder months than during summer. For families, this seasonal shift means that extra care is needed to maintain good immunity. Lifestyle choices such as balanced nutrition, sufficient sleep and appropriate supplementation play a key role in helping both children and adults stay well during this challenging period.
Everyday Habits That Support Immunity
Strong immunity is not built overnight. It develops through daily habits that nourish the body and protect it from seasonal challenges. Nutrition, sleep, physical activity, and stress management play vital roles in helping families stay healthy and boost immunity during autumn and flu season.
Balanced Nutrition
A balanced diet gives the immune system the raw materials it needs to function well. Fresh fruits and vegetables are especially important because they provide vitamins that the body cannot make on its own.
Vitamin C is one of the best-known nutrients for immune health. It supports the activity of white blood cells, which are the body’s first line of defence against infections. Because vitamin C is water-soluble and not stored in large amounts, it needs to be consumed regularly through foods such as oranges, strawberries, and peppers (Carr & Maggini, 2017).
Zinc is another key nutrient yet often overlooked. It helps immune cells develop and communicate effectively, and research shows that zinc can shorten the duration of colds when taken as soon as symptoms appear (Science M et al., 2012). Sources include beans, seeds, and fortified cereals, though supplements can provide extra reassurance when diets fall short.
Sleep and Recovery
Getting enough rest is one of the simplest but most effective ways to support your immune system. When the body sleeps, it repairs itself and strengthens its defences against infections. Children and teenagers often need between 9 and 12 hours of sleep, while adults should aim for at least 7 hours. Poor or irregular sleep can make you more vulnerable to colds and flu, so creating a steady bedtime routine and limiting screen time in the evening can help the whole family stay healthier through the season.
Physical Activity
Regular exercise improves circulation, helping immune cells move more efficiently throughout the body. According to the World Health Organisation, physically active children and adults have better overall health and greater resistance to illness. Even simple activities such as walking or cycling can enhance immune resilience.
Managing Stress
Stress is a normal part of life, but too much of it can affect the body’s ability to fight off illness. Creating a calm and supportive environment at home helps both adults and children cope better during busy or challenging times. Simple habits such as spending time outdoors, encouraging play, practising relaxation techniques, or keeping a steady routine can make daily life feel more balanced and reduce the impact of stress on overall health.
Vitamin C and Zinc: Key Nutrients for Immune Defence
Two of the most widely studied nutrients for immune health are vitamin C and zinc. Both play important but different roles in protecting the body during cold and flu season.
Vitamin C
Vitamin C is one of the best-known nutrients for immune health. It helps the body respond to infections by supporting the activity of immune cells and the production of antibodies. It also protects the skin and mucous membranes, which act as the body’s first barrier against germs. The body cannot store much vitamin C; it needs to be taken regularly through food or supplements. Citrus fruits, berries and peppers are good dietary sources. When intake from food is low, vitamin C tablets or supplements can help maintain healthy levels, especially during the cold and flu season, making them one of the most trusted immune support options (Hemilä, 2017).
To support daily needs, Sona offers convenient supplement options. Revital C 1000mg Vitamin C Effervescent Tablets provide a refreshing way to maintain healthy vitamin C levels, while C 1000 Complex Vitamin C delivers a high-strength dose in tablet form. Both are designed to help maintain healthy vitamin C levels, especially when diet alone may not be enough.
Zinc
Zinc contributes to normal immune cell function and helps regulate inflammation. Research shows that zinc supplementation can reduce the duration of the common cold if taken within the first 24 hours of symptoms (Johnstone et al., 2012). This is why zinc tablets and lozenges are often recommended at the start of a sore throat or cold as an effective immune support supplement. By limiting the replication of viruses in the upper respiratory tract, zinc may ease symptoms and support a quicker recovery.
Sona offers effective options to help maintain healthy zinc levels. Zinc 25mg tablets provide a simple way to support daily needs, while ZinC -Throat Lozenges with Zinc and Vitamin C combine two key nutrients for both immune function and throat comfort.
Vitamin C and zinc work hand in hand to strengthen immune defence. While vitamin C enhances the activity of immune cells, zinc helps these cells function effectively and respond quickly.
Final Thoughts
Vitamin C and zinc are two of the most studied nutrients for immune health. Regular intake, either through diet or supplements, can help the body respond more effectively to everyday infections. Sona’s range of tablets, effervescent, and lozenges makes it easy to maintain healthy levels throughout the year.
Simple home remedies for colds and flu, such as a bowl of chicken soup or a warm herbal tea, can also bring comfort when you feel under the weather. Combining healthy habits with the right nutrients is often the best way to support your body’s natural defences.
References;
Aranow, C. (2011) ‘Vitamin D and the immune system’, Journal of Investigative Medicine, 59(6), pp. 881–886. doi: 10.2310/JIM.0b013e31821b8755.
Carr, A.C. and Maggini, S. (2017) ‘Vitamin C and immune function’, Nutrients, 9(11), p.1211. doi: 10.3390/nu9111211.
Science, M., Johnstone, J., Roth, D.E., Guyatt, G. and Loeb, M. (2012) ‘Zinc for the treatment of the common cold: a systematic review and meta-analysis of randomised controlled trials’, CMAJ, 184(10), pp. E551–E561. doi: 10.1503/cmaj.111990.
Bull, F.C., Al-Ansari, S.S., Biddle, S., Borodulin, K., Buman, M.P., Cardon, G., … and Willumsen, J.F. (2020) ‘World Health Organization 2020 guidelines on physical activity and sedentary behaviour’, British Journal of Sports Medicine, 54(24), pp. 1451–1462. doi: 10.1136/bjsports-2020-102955.
Hemilä, H. (2017) ‘Vitamin C and infections’, Nutrients, 9(4), p.339. doi: 10.3390/nu9040339.
Singh, M. and Das, R.R. (2011) ‘Zinc for the common cold’, Cochrane Database of Systematic Reviews, (2), CD001364. doi: 10.1002/14651858.CD001364.pub4.