Every December follows a familiar pattern: work deadlines ramp up, social plans multiply, sleep slips and alcohol creeps in. By the time the holidays arrive, many people are already running on empty, and that’s often when the Christmas lurgy hits. 

Immunity isn’t just about vitamin C or handwashing; real winter resilience comes from supporting your body before it becomes depleted. In clinic, I see this year after year: stress, poor sleep, rushed meals and overcommitting quietly weaken the body’s defences.

It’s also worth clearing up the idea of “immune boosting.” We don’t want an immune system working harder, but one that is balanced and responsive. An overactive immune system drives inflammation and autoimmunity, while a well-supported immune system - a resourced immune system - can respond to viruses and bacteria when needed, then switch off again. 

Immune support or immune resilience is a better way to think about it, focusing on giving your body the resources it needs to function well. 

Don’t let the lurgy spoil your festive plans! Here are 5 practical ways to support your immune system this season (and beyond):

Your mucosal barrier is your first line of defence. It is the protective lining of your nose, throat and gut that traps and neutralises pathogens (such as viruses and bacteria) before they enter the body. Most pathogens enter through the nose, throat and gut, so keeping these tissues hydrated and nourished is crucial. Here’s how to support your mucosal barrier:

• Hydration: Your mucosal lining needs moisture to stay protective, yet most people are chronically dehydrated in winter thanks to coffee, central heating and festive drinks. Aim for steady hydration throughout the day, perhaps including warming herbal teas such as ginger.

• Include foods rich in polyphenols and phytonutrients: Polyphenols are natural compounds found in plant foods like berries, herbs, spices, tea and colourful vegetables. These compounds act as antioxidants, helping support mucosal immunity and overall resilience. Think pomegranate, cranberries, red cabbage, beetroot, rosemary, thyme and even black tea.

When your body is in constant overdrive, it prioritises survival - not long-term defence. A dysregulated nervous system suppresses your immune response, which is why so many people crash as soon as they stop for Christmas. Here are some simple daily habits that make a big difference:

• Book-end your day with regulation: Three minutes of slow nasal breathing in the morning, stepping outside for daylight before looking at your phone, a warm and grounding breakfast rather than coffee alone, and a gentle wind down in the evening. These create a sense of safety in the body, which strengthens immunity. Extracted’s Calmee is also a great tool to have for the days that feel more overwhelming. 

• Make sleep a priority: Research shows that short sleep and chronic insomnia are consistently linked with higher rates of infections and antibiotic use, with people sleeping under 6 hours showing materially higher infection risk than those sleeping 7-8 hours. Sleep must be a priority - if you need a helping hand, try Extracted’s Sleepee to support a restful night’s slumber. 

• Don’t underestimate magnesium: Magnesium is an amazing mineral - often referred to as ‘nature’s tranquiliser’ - that supports relaxation, muscle tension and sleep quality. Incorporate magnesium-rich foods such as pumpkin seeds, almonds, cashews, spinach, avocado, black beans, quinoa, dark chocolate. In addition, Extracted’s Magnesium Complex is a great way to ensure you are getting the support you need.

Around 70% of your immune system sits in your gut, and the gut microbiome is intrinsically involved with the resilience of your immune system. So if your gut microbiome is depleted or your diet lacks diversity, your immunity will struggle too. In order to support your gut microbiome:

• Aim for 3-5 different plant foods per meal: Rather than focusing on perfection, simply increase variety. Add herbs, seeds, a second vegetable or some fermented foods. Diversity feeds different microbial species, which builds a more resilient immune response. I like to refer to this as ‘eating the rainbow’- see if you can get lots of colourful plant foods on your plate.

• Opt for warming foods in the winter months: Your digestive system generally handles warm, cooked meals better at this time of year such as soups, stews, roasted vegetables, broths and warming spices. Many of my clients notice improved digestion and energy by reducing cold salads and iced drinks through winter.

It’s not just what you add in, it’s also what you remove that can impact your immune resilience. A few things that heavily impact immunity at this time of year:

• Blood sugar spikes and crashes: Eating foods high in sugar or refined carbohydrates regularly will lead to a ‘blood sugar rollercoaster’ of peaks followed by crashes. This temporarily weakens immunity and leads to increased stress within the body. Be mindful of your sugar intake and pair festive treats with protein or fibre - nuts, yoghurt, cheese, fruit, oats - to soften the impact.

• Social overcommitment: Your nervous system has a social battery, and when it’s depleted your immune defences dip. Protect at least one night a week for genuine rest.

• Alcohol’s effect on the mucosal barrier: Alcohol thins the protective lining of the throat and gut. Eat before drinking, hydrate well and prioritise a nourishing breakfast the next morning.

And in terms of the extras you can add into your daily routine to strengthen your immune system, I recommend the below:

• Vitamin D (the super nutrient): Vitamin D plays a key role in immune regulation. It helps immune cells recognise and respond appropriately to pathogens, while also reducing excessive inflammation. During the winter months in the UK, sunlight exposure is often too low for adequate vitamin D production, making deficiency common. Including vitamin D rich foods such as oily fish and eggs, and also using appropriate supplementation such as Extracted’s new Vitamin D3 + K2, can help support immune resilience during Winter.

• Move your body: Research has shown that moderate, regular exercise is associated with improved immunity. But don’t overdo it, as that will have a detrimental effect.

• Don’t forget to breathe: Fresh air and controlled breathing are often overlooked, but powerful. Time outdoors supports circulation, circadian rhythm and stress regulation. Ventilating your home by opening windows briefly each day helps reduce indoor pollutants, moisture and viral build-up, supporting respiratory and immune health.

Most people think catching the Christmas lurgy is inevitable, but it isn’t. In nearly every winter case I see, the person was already depleted: stressed, under-slept, under-fuelled and overcommitted.

Building immunity is really about building resilience. Nourishment instead of depletion. Consistency instead of perfection. Listening to your body, rather than pushing through!