Our immunity faces different challenges throughout the year. Each season brings specific conditions that can affect our body's defences. Understanding these seasonal challenges helps us to better prepare and keep our immune system healthy all year round.
Why does immunity fluctuate throughout the year?
Our immune system responds to many factors that change with the seasons:
- Changes in temperature and humidity - these influence the survival of pathogens and our physiology
- The length of daylight - this influences the production of vitamin D and melatonin
- Seasonal foods - these alter the nutrients available in our diet
- Time spent outdoors vs indoors - this influences exposure to pathogens and fresh air
- Seasonal allergens - these can put strain on the immune system
These factors explain why certain illnesses are more common at certain times of the year and why we need to adapt our immune care to the current season.
Spring: awakening and allergies
Challenges for immunity:
- Spring allergies (tree and grass pollen)
- Temperature fluctuations
- Spring fatigue as we transition from winter mode
Support strategies:
- Gradual acclimatisation - start with short outdoor outings in variable weather
- Local honey - can help alleviate allergic reactions (start with small doses)
- Spring herbs - nettle, dandelion and primrose promote natural detoxification
- Fermented foods - strengthen the gut microbiome, which is closely linked to immunity
The Japanese approach:
In Japan, young bamboo shoots, wild ginger (myoga) and wild herbs (sansai) are traditionally eaten in spring to promote the body's spring “awakening”.
Summer: the challenges of heat and intense activity
Challenges for immunity:
- Dehydration
- UV rays
- Sudden changes in temperature (air conditioning vs. outdoor heat)
- Travel-related infections
Support strategies:
- Adequate hydration - at least 2 to 3 litres of fluid per day
- Easily digestible diet - rich in fruits and vegetables with high water content
- UV protection - excessive sun exposure can weaken immune function
- Herbs with a cooling effect - mint, lemon balm, basil
- Probiotic drinks - kefir, kombucha, natto
The Japanese approach:
In summer, the Japanese practise “uchimizu”, which involves spraying the streets and waterways to naturally cool the air. They also eat foods with “cooling energy” such as cucumbers, aubergines and seaweed.
Autumn: preparing for the cold season
Challenges for the immune system:
- First seasonal viruses
- Shorter days and less sunlight
- Dietary changes (less fresh fruit and vegetables)
- Return to enclosed spaces (schools, workplaces)
Support strategies:
- Seasonal vegetables rich in antioxidants - squash, carrots, beetroot
- Mushrooms - shiitake, maitake and reishi mushrooms have immunomodulatory properties
- Zinc-rich foods - pumpkin seeds, nuts, legumes
- Herbal teas - echinacea, sea buckthorn, rosehip
- Gradual acclimatisation - preparing the body for colder weather
The Japanese approach:
In autumn, the Japanese eat a lot of mushrooms (matsutake, shiitake, enoki), sweet potatoes and chestnuts. They also practise “shinrin-yoku” (forest bathing) - walks in the forest to boost their immunity.
Winter: the most difficult time for the immune system
Challenges for immunity:
- Respiratory viruses
- Lack of sunlight and vitamin D
- Dry air in heated rooms
- Stress related to work and the festive season
- A diet high in sugar and fat
Support strategies:
- Foods rich in vitamin C - citrus fruits, peppers, broccoli, fermented cabbage
- Spice blends with anti-inflammatory properties - turmeric, ginger, cinnamon, cloves
- Fermented foods - kimchi, fermented vegetables, miso
- Soups and broths - especially bone broths rich in minerals and collagen
- Adequate vitamin D intake - oily fish, eggs, possibly dietary supplements
The Japanese approach:
In winter, the Japanese eat ‘nabe’ (hot pot) - fresh ingredients cooked directly at the table in a broth with medicinal herbs. ‘Yuzuyu’ is also very popular - a bath with yuzu, a citrus fruit, at the winter solstice to boost immunity.
Principles to follow all year round for strong immunity
Whatever the season, there are fundamental pillars that promote a healthy immune system:
1. Sleep and regeneration
Seven to eight hours of quality sleep is essential for immune cells to function properly. During deep sleep, the immune system regenerates and ‘rebuilds’ itself.
2. Stress management
Chronic stress increases cortisol levels, which weakens immune function. Regular relaxation, meditation or breathing exercises help to control stress.
3. Regular physical activity
Moderate physical activity for 30 minutes a day promotes the circulation of immune cells and improves their function. However, extremely intense physical exercise can temporarily weaken the immune system.
4. A balanced diet
A varied diet rich in antioxidants, vitamins, minerals and fibre provides the immune system with all the necessary building blocks. The following are particularly important:
- Vitamins A, C, D and E
- Minerals: zinc, selenium and iron
- Omega-3 fatty acids
- Probiotic and prebiotic foods
5. Adequate hydration
Water is essential for all bodily functions, including immunity. It promotes the production of lymph, which transports immune cells throughout the body.
The Japanese philosophy of balance and prevention
The Japanese approach to immunity is based on the principle of balance and prevention. Instead of reactively solving problems, it aims to create conditions in which the body naturally maintains its health.
The key principles are as follows:
- Shokuiku (nutritional education) - emphasis on seasonal foods and their impact on health
- Hara hachi bu - eating only 80% of your capacity
- Wabi-sabi - acceptance of the natural cycles of life, including seasonal changes
- Onsen (hot springs) - regular hydrotherapy to promote circulation and detoxification
Natural remedies
During periods of increased stress, natural remedies can be helpful. Traditionally used remedies include:
- Beta-glucans from mushrooms such as shiitake, maitake and reishi
- Arabinoxylans from rice bran
- Echinacea to relieve early cold symptoms
- Elderberry syrup, rich in antioxidants
- Propolis tinctures with antimicrobial properties
For those looking for a comprehensive approach to boosting their immunity, ImunoBran is a natural supplement inspired by the Japanese philosophy of balance. Its composition is based on traditional Japanese ingredients - rice bran and shiitake mushrooms, processed using a special enzymatic process. As part of a holistic approach to health, it can complement a balanced diet and healthy lifestyle.
Conclusion
The immune system is dynamic and responds to changes in our environment. Recognising seasonal challenges and adapting our immune care to the current period helps us maintain optimal defence throughout the year.
Perhaps the most important lesson to be learned from the Japanese approach is the importance of regularity and consistency: small daily choices in favour of immunity are more important than occasional intensive ‘detox’ or ‘immune’ cures.
Investing in immune system support through year-round care and respecting nature's natural rhythms is one of the best investments we can make in our long-term health and vitality.