As… winter is coming, getting ready is the first thing that should be on our minds: here are 3 easy things that will make your immune system happy and more balanced this autumn. Because the immune system is at the core of health.
Seasonal immune variations
Scientists have discovered that there is more inflammation (a.k.a. immune activation) in the body during the winter months (1). Why, you ask? Very good question. It’s the first one we would think of in a Functional Medicine setting, especially if the said inflammation is associated with poorer health outcomes and needs to be addressed (yes, root cause approach yet again).
One answer is the evolutionary hypothesis suggested by the same team that studied inflammation genes and their activation during the cold season. It’s the survival advantage. With more infectious threats during the cold season, only the fittest can survive. The individuals with the best prepared immune system have the advantage.
All good and a little reassuring. We are here, reading this, after all, so something must have worked well to ensure our survival. That is, it’s comforting until we learn how things can go wrong.
Why would we want to avoid excessive immune activation during the cold season?
Guess what? More inflammation can be associated with more health problems. This is especially true in the modern era. We now have advanced ways to combat infections (a.k.a., help even those who might have been victims in olden days). However, we also have more risk factors for inflammation-driven diseases.
And, if you’ve read some of the articles on this website, you may start to worry a bit (or a bit more), thinking that inflammation underpins allergy, autoimmunity, but also most of the other modern-times plagues (cardiovascular disease (2), diabetes (3), neurodegenerative (4) and psychiatric disease (5)). To solidify the association, the incidence of these diseases peaks during winter. How likely is it that it’s a random association?
Inflammation manipulation
Understanding is a satisfying thing. However, as the thought of being a ‘sitting duck’ starts to sink in, you may not feel very positive. If the body is programmed to be more inflamed during the cold season, because for early humans that would have been the evolutionary advantage ensuring survival, then all we need to do is cross our fingers and hope to make it until spring disease-free, right? Not quite.
Yes, we know that we are intricate and marvellous clockwork mechanisms, and many body functions can be (and are) programmed. And we know this is a good thing – most of the time, at least.
When this doesn’t work as an advantage, it’s when ancient wisdom clashes with modern lifestyle. So, here is the first clue that we can do something about it. We certainly can modify our lifestyle. We’ve changed it and we are facing modern-times diseases. We can maybe alter it again in a targeted way to restore health balance. In fact, we can do so many things about it!
The more logically inclined among us will snap their fingers, shout Eureka! and they will look for all the factors that may be associated with increased inflammation and are also associated with the cold season. Then plan to start optimising those this autumn, to avoid unnecessarily increased inflammation, and aim for the happy and well balanced immune system…
A brief note on programming
So, apparently, we may be programmed to be inflamed during the cold season (or rainy season, depending on where we are in the world). Albeit with good evolutionary justification, this could backfire.
Or… maybe we are not programmed at all, and the more pronounced immune activation was due all along to contact to more viruses and bacteria during these months (increased infectious burden). So, an immune system merely able to react appropriately may be the evolutionary advantage. All nice and quiet unless activation is needed – and it is needed more often during the cold season.
Immune activation may be due to infections. However, the immune system can and should react to other triggers with seasonal variations. And if you also thought about seasonal dietary changes, and how those might influence immune function, then you are right – but this is a story for another time (and when is diet not important?!).
Either way, the question is:
What are the 3 easy things for a happy and balanced immune system this autumn?
The good news? It’s so much we can manipulate with lifestyle interventions (including diet and supplements), that we can start feeling empowered to maintain our good health throughout the year and for years to come. Obviously, the foundation is the happy and balanced immune system and you can definitely start achieving it this autumn.
Here is a selection of priorities so you can easily take charge of your (immune) health:
1. Check your vitamin D levels and supplement adequately if needed for a balanced immune system
We call it a vitamin, but it is so much more in the body because many types of cells, including immune cells, can receive signals from vitamin D telling them how to function. Furthermore, immune cells can activate vitamin D themselves, for their own use or for neighbouring cells. If this is not a clue that vitamin D has essential roles in the immune system, then maybe the clue is the fact that there is an association between variations in vitamin D receptor and vitamin D binding protein genes, as well as actual vitamin D levels in the blood on one hand, and autoimmune diseases on the other hand (6).
Vitamin D is a potent immune modulator (6). In summary, vitamin D:
- Boosts the innate immune system, so defence against infections is better
- Limits the inflammation via the adaptive immune system (starting with influencing the pivotal role of dendritic cells (7)), important for the risk of autoimmune disease
Are things that simple? No. The utter complexity of interactions within the immune system means that vitamin D’s effects at cellular level or its influence in a broader context could lead to different clinical outcomes – and yes, it can sometimes favour unwanted inflammation. So, looking for the Goldilocks range may be best, rather than getting as much vitamin D as possible.
As you may know, vitamin D production in the body depends on ultraviolet (UV) exposure – it’s the ‘sunshine vitamin’. Due to the UK’s latitude, from October until April we can’t benefit from the UV rays that trigger vitamin D production in the skin (8). And because diet alone is unlikely to bring in enough vitamin D, supplementation is the best solution. You may want to choose D3 over D2 (9) (check the source if you are vegan). Definitely consider working with a healthcare professional who can adjust the dosage or you, monitor you and possibly suggest other supplements that can optimise vitamin D’s effects in the body.
Please remember, the response to vitamin D supplementation is individual. The very low dose in official guidelines may be insufficient for most. The very high doses promoted by some people may be ‘too much of a good thing’, especially in certain populations – and we all know how that works. Just look at the extremely brief description of how vitamin D modulates immune responses. You want enough immune activation, but not too much to cross into the inflammatory and autoimmune disease realm. You also want immune tolerance but not too much to dangerously lower your defences. For a happy immune system, we definitely need balance, and honouring the unique way our bodies function is the best solution. With vitamin D – test, don’t guess.
2. Keep ventilating your house to avoid or minimise mould growth
…And if the mould growth occurs, make sure it is tackled professionally!
The first reaction people tend to have when asked about mould growth in their house, is to vehemently deny it. Perhaps that comes from genuine lack of awareness, or maybe it’s perceived as a shameful occurrence. Please keep an open mind (if you can see the problem, then you can solve it), and just know that, unfortunately, mould comes with the territory. UK territory – but so many more other territories. Mould is ubiquitous around the Globe, and some problematic strains are widespread. So, it’s hard to find a geographical location where mould would definitely not be an issue. To make sure, check the window frames, bathrooms, radiators, kitchens including appliances, any areas of water damage, especially where there are soft materials such as carpets. Pay special attention to the back of heavy furniture, pictures hung on walls etc.
Outdoor moulds can be problematic as well. If so, you may want to avoid working with fallen leaves or compost.
However, keep in mind that moulds are living organisms that need certain environmental conditions to survive and, especially important, to grow and thrive. No need to shrug and accept that mould growth comes with the territory or the season. Just focus on what can be (and importantly on what shouldn’t be) done.
Good things to do:
- Ensure adequate ventilation even when it’s cold outside
- Minimise humidity (a good dehumidifier can make a great difference – aim for <50% humidity)
- Make sure there are no leaks from pipes or appliances
Bad things to do:
- Use antifungal paint etc. (because we can select the most aggressive strains that way)
- Use bleach or other DIY products to remove mould yourself (because this can significantly increase your exposure and may help perpetuate mould growth)
Mould exposure can be the root cause of many health problems mediated by the immune system (10). For the best chance to enjoy a happy and balanced immune system, it’s better to avoid or minimise mould especially as it becomes more prevalent during autumn – and if you are exposed, then manage this adequately. As we always say at The Allergy-Immunology Doctor, knowledge is power. Get it and use it! And if you need help figuring out what is going on and how to deal with it, seek professional support from clinics such as ours.
3. Maintain a good circadian rhythm and light exposure for a happy immune system
In Latin, Circa means ‘about’ and diem means ‘day’. Circadian rhythms are variations in cellular functions with an approximately 24-hour cycle.
Biological clock dysregulation can have a profound influence on immune function via different mechanisms.
Immune cells numbers and function are influenced by the time of day. Unless we can prove that this is a random fact, then the wise attitude would be to preserve the design of health and survival. And if this kind of trust doesn’t seem ideal, then we already know about the deleterious impact of nigh-shift working on inflammation-mediated health conditions – not just diabetes, cardiovascular disease and cancer, but also increased susceptibility to autoimmunity and infection (11).
Furthermore, we can see epithelial barrier disruption, a lower threshold of allergic reactivity and higher risk of severe allergic reactions when the circadian rhythm is altered (12).
Good circadian rhythm is the necessary premise for good quality sleep. Disrupted sleep can underpin immune imbalance and can also alter circadian rhythms, which… we know influence immune function. The perfect, but undesirable (if not vicious) cycle.
Total sleep deprivation in animals is lethal and immune dysfunction seems to be underpinning that. In humans, short habitual sleep is associated with shorter lifespan. Even fragmented sleep can increase inflammation (11).
If we need any further clue that normal immune function is subject to inner rhythms, just think that certain immune-targeting medications work better at specific times of day (12) or that vaccination for people with short habitual sleep or even after short-term sleep deprivation is likely to be less efficient (11). Optimising interventions means accounting for natural physiological variations in immune function. Optimising day-to-day life means accounting for, and protecting the inner rhythms.
Another important aspect for the circadian rhythms-immunity connection is the microbiota (the microorganisms found in the body, especially in the gut). Microbiota regulates immune function and is influenced by many factors, including the biological clock (13), sleep patterns, stress and diet.
Why discuss this now? Because light exposure in the main entrainer of biological clocks. Eating patterns influence circadian rhythms too. Short days, artificial light to keep the modern lifestyle going, potentially altered eating pattern… there is a higher chance of chrono-disruption during the cold season. The main goal to maintain a good circadian rhythm (including in your immune system) is to get enough good quality, uninterrupted sleep at adequate hours (during the night!).
Easier said than done? Here are a few things that may help:
- Try to enjoy as much morning sunshine outdoors as you can; if not possible, you may consider bright light therapy (using a full spectrum lamp/light box at 10,000 lux or a portable visor at 3,000-10,000 lux for 30-90 minutes; make sure to have your doctor’s approval especially if you have an eye condition or are taking medication that increases your sensitivity to light)
- If you need to work in front of screens at night, consider blue light blocking glasses; warm and dimmed lights from late afternoon are a good choice
- Maintain the same going to bed and waking up times throughout the week (including weekends)
- Avoid alcohol at night – it may seem relaxing, and you may fall asleep easier, but it will (among other unwanted effects) lead to poorer quality sleep (14)
Conclusion: make your immune system happy and balanced this autumn by doing these 3 easy things
So, here are 3 of the most important (and easy) things to do this autumn to make sure you have a happy and balanced immune system:
- optimise your vitamin D
- avoid mould exposure
- maintain a good circadian rhythm
Whether we are programmed to be more inflamed during the cold season, or we just react to more stimuli, we now know how we can start to manage that and avoid creating a disease-favourable environment via an over-zealous immune system.
And the silver lining (just in case we are indeed programmed) is that some vaccines are likely to be more effective when administered during the ‘inflammatory’ season.
Moving forward
Is there more you can do beyond the above simple measures? Absolutely! Could it get overwhelming to identify and address all the factors that contribute to higher and potentially deleterious inflammation? Also yes. This is why The Allergy-Immunology Doctor is here – to help you identify, prioritise and target the aspects that can improve your health. The best thing is that we do this in a personalised and thorough way, because we are all unique and the weight or impact of different factors will have individual variations, thus helping you do the best thing for you!
If you would like to find out more about how The Allergy-Immunology Doctor can help you, then you may want to book a free discovery call!
References
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- Sorriento D, Iaccarino G. Inflammation and Cardiovascular Diseases: The Most Recent Findings. Vol. 20, International journal of molecular sciences. 2019.
- Tsalamandris S, Antonopoulos AS, Oikonomou E, Papamikroulis GA, Vogiatzi G, Papaioannou S, et al. The role of inflammation in diabetes: Current concepts and future perspectives. Eur Cardiol Rev . 2019;14(1):50–9.
- Kinney JW, Bemiller SM, Murtishaw AS, Leisgang AM, Salazar AM, Lamb BT. Inflammation as a central mechanism in Alzheimer’s disease. Alzheimer’s Dement Transl Res Clin Interv. 2018;4:575–90.
- Kouba BR, de Araujo Borba L, Borges de Souza P, Gil-Mohapel J, Rodrigues ALS. Role of Inflammatory Mechanisms in Major Depressive Disorder: From Etiology to Potential Pharmacological Targets. Cells. 2024;13(5):1–34.
- Daryabor G, Gholijani N, Kahmini FR. A review of the critical role of vitamin D axis on the immune system. Exp Mol Pathol. 2023;132–133(August):104866.
- Saul L, Mair I, Ivens A, Brown P, Samuel K, Campbell JDM, et al. 1,25-Dihydroxyvitamin D3 restrains CD4+ T cell priming ability of CD11c+ dendritic cells by upregulating expression of CD31. Front Immunol. 2019;10(MAR):1–13.
- SACN. Vitamin D and Health 2016. 56–116. Available from: https://www.gov.uk/government/publications/sacn-vitamin-d-and-health-report
- van den Heuvel EG, Lips P, Schoonmade LJ, Lanham-New SA, van Schoor NM. Comparison of the Effect of Daily Vitamin D2 and Vitamin D3 Supplementation on Serum 25-Hydroxyvitamin D Concentration (Total 25(OH)D, 25(OH)D2, and 25(OH)D3) and Importance of Body Mass Index: A Systematic Review and Meta-Analysis. Adv Nutr. 2024 Jan;15(1):100133.
- Kraft S, Buchenauer L, Polte T. Mold, mycotoxins and a dysregulated immune system: A combination of concern? Int J Mol Sci. 2021;22(22).
- Haspel JA, Anafi R, Brown MK, Cermakian N, Depner C, Desplats P, et al. Perfect timing: Circadian rhythms, sleep, and immunity. JCI Insight. 2020;5(1):1–14.
- Fishbein AB, Knutson KL, Zee PC. Circadian disruption and human health. J Clin Invest. 2021;131(19):1–12.
- Zhao E, Tait C, Minacapelli CD, Catalano C, Rustgi VK. Circadian Rhythms, the Gut Microbiome, and Metabolic Disorders. Gastro Hep Adv. 2022;1(1):93–105.
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