Many of us welcome the arrival of autumn - the crisp mornings, cosy nights in, the vibrant colours on the trees.
What’s not so welcome? The cacophony of coughs, sneezes and sniffles that seem to follow you everywhere you go!
As lovely as autumn is, staying germ-free can feel like a serious mission.
Why are colds more common during autumn?
Cooler temperatures, less sunlight, back-to-school germs and crowded indoor spaces all make it easier for viruses to spread and can weaken your immune defenses. Even things like stress and seasonal diet shifts play a part.
Whilst there’s no single trick to guarantee you won’t catch a cold, there are some seriously simple habits that will help strengthen your immune defenses so you stand the best chance of navigating the season sniffle-free.
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7 immune-boosting tips for autumn
1. ‘Eat’ the season
Autumn is full of reds, yellows and oranges - and your plate should match. Seasonal produce like pumpkins, squash, carrots and sweet potatoes are packed with beta-carotene, which your body converts to vitamin A to support immune cell function.
2. Spice up your life!
Garlic, ginger and turmeric are anti-inflammatory powerhouses - use them generously in soups, curries and stews. You could also make your own health shots by blending root ginger and turmeric with carrots, apples and a squeeze of lemon.
3. Grab some sunshine (in a pouch)
Vitamin D is recommended by the NHS during the colder seasons when our bodies can’t produce enough naturally. Not all Vitamin D supplements are created equal, though; ours contains the most effective form (D3) and is enhanced with calcium.
4. Protect your sleep schedule
During deep sleep, your body gets to work producing infection-fighting antibodies as well as cytokines, which are small proteins that help control inflammation. If your sleep needs a boost, Sleepee is an all-natural supplement that supports melatonin production, helping you fall asleep faster and stay asleep longer.
5. Keep stress in check
High stress suppresses our immune response, so keeping cortisol levels balanced is key to protecting your body’s defenses. This is where Calmee can help; our anti-anxiety supplement has been clinically proven to lower stress thanks to its hero ingredient, Lactium®, alongside a powerful blend of adaptogens.
6. Keep moving
Exercise, as we all know, has heaps of health benefits. When it comes to immune-boosting perks, it improves white blood cell circulation, reduces inflammation and can even help flush bacteria out of our airways. Consistency is more important than intensity here: aim for at least 30-45 minutes of moderate exercise a day, such as cycling or walking.
7. Let fresh air in
As tempting as it is to keep everything shut up when it’s cold, stagnant indoor air can harbour viral particles. Cracking the windows open for 5-10 minutes a couple of times a day creates a cross-breeze that switches out stale air for fresh, clean oxygen.
Your Autumn immunity action plan = sorted
You don’t need a complicated health overhaul to protect yourself against seasonal germs. By implementing a few simple habits into your daily routine, you’ll help keep your defenses strong all throughout the colder months. Start small, stay consistent and make this your healthiest autumn yet!
The Author: Toni Waterfall-Chapman
Toni is the co-founder of Extracted, where her journey into supplements began with a personal battle with insomnia. A copywriter by trade with a degree in English Language, she’s passionate about health, nutrition and helping people feel like the best version of themselves - naturally.
Note: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
What is the government advice on taking vitamin D supplements?
The UK government advises everyone to consider taking a vitamin D supplement during autumn and winter, when we can’t get enough through sunlight alone.
If you’re unsure whether you need to take a vitamin D supplement, speak to your doctor or healthcare professional. They may organise a blood test to check your current vitamin D levels, to help them decide whether you need to take a supplement.
What should I expect from Extracted's vitamin D?
Vitamin D3 and K2 work in harmony to optimise calcium utilisation by the body. D3 increases absorption, while K2 directs it to the bones and teeth and stops it from travelling to the arteries and heart.
What are potential side effects of vitamin D deficiency?
Many people are at risk of suffering from a vitamin D deficiency, which can take the form of bone and muscle pain, fatigue, and mood changes. This can understandably have a huge impact on someone’s overall health and wellbeing.
How many and when should I take Calmee?
With Multee, you should see noticeable results within just 30 days of consistent usage, although individual experiences may vary.
Multee should start to make a noticeable impact on your energy levels and overall wellbeing after one month. But based on the most recent studies, it can take 1-3 months of consistent usage to correct a vitamin deficiency - it can vary depending on your diet and overall health condition. Some people may feel the benefits sooner than this, but response times can differ based on factors like overall health status and whether or not they've stuck to the recommended dosage.
Please note, the B vitamin complex can cause bright yellow urine - this is nothing to worry about!
What is ABSORB®?
For short-term stress relief: Take 1-2 Calmee capsules as required.
For ongoing stress management: Take 1-2 Calmee capsules in the morning, but avoid pairing it with coffee, as caffeine may lessen its effectiveness.
For better sleep quality: Take 1-2 Calmee capsules an hour before going to bed, alongside your Sleepee supplement, or if you wake up in the middle of the night and find it hard to drift back off.
Is the packaging recyclable and letter-box friendly?
Yes and yes! We are as environmentally concious as we can be and pride ourselves on not using overcomplicated packaging and plastic tubs.
What is Sleepee® and how does it work?
Sleepee® is a revolutionary sleep supplement featuring CherryPURE® 50x extract and 10 other powerhouse ingredients. It’s formulated to support your body’s natural production of sleep hormones, ease racing thoughts and help you stay asleep longer - so you wake up feeling genuinely rested.
Sleepee® combines sleep inducing restorative amino acids, fruit and herbal extracts and minerals which help put your body and mind into a biological state for increased sleep quality and quantity.
