Stronger Immunity for Autumn: Science-Backed Ways to Stay Well

As the air turns cooler and routines return, so do seasonal colds and flus. Autumn is a time when our immune system is tested, shorter days mean less vitamin D, busier schedules disrupt sleep, and stress can weaken our natural defences.

The good news? With the right support, your immune system can be primed to keep you resilient.

At Wellness by Resolve, we focus on therapies that not only support recovery but actively strengthen immune health.

Let’s explore the science.

How Stress & Lifestyle Affect Immunity

Chronic stress elevates cortisol, which suppresses the activity of lymphocytes — the white blood cells that fight infection.¹ Poor sleep has a similar effect, reducing natural killer (NK) cell activity, one of the body’s first lines of defence against viruses.²

This makes stress management and recovery practices essential tools for supporting immunity during seasonal change.

Therapies That Support Immune Strength

• Hyperbaric Oxygen Therapy (HBOT)

  HBOT floods the body with oxygen at higher-than-normal pressures. Oxygen is crucial for immune function: research shows HBOT enhances the ability of white blood cells to fight pathogens, improves mitochondrial energy production, and reduces inflammation.³

• Red Light Therapy (RLT)

  Whole-body red light penetrates skin and muscle tissue, stimulating mitochondria — the “powerhouses” of our cells. A strong mitochondrial network is directly linked to improved immune response and tissue repair.⁴

• The Combination Effect

  Studies suggest that when HBOT and RLT are used together, their benefits amplify: HBOT provides oxygen to fuel cellular processes, while RLT enhances mitochondrial function to use that oxygen more efficiently.⁵

  
  

Lady lying down on red light therapy bed with red lights on

Practical Immune-Supporting Tips for Autumn

1. Optimise Vitamin D

   Shorter days mean less natural sunlight. Consider supplementing or maximising morning outdoor exposure to maintain immune health.

2. Prioritise Restorative Sleep

   Aim for 7–9 hours of high-quality sleep. Sleep deprivation reduces antibody response to vaccines and natural infection alike.²

3. Balance Stress

   Incorporate stress-reducing practices like mindfulness or gentle breathwork. Paired with sauna or RLT, these help lower cortisol levels.

4. Cold Water Exposure

   Research shows regular cold immersion can increase circulating white blood cells and support immune resilience.⁶ Even a short cold shower daily makes a difference.

   
   

Closing Thoughts

Your immune system thrives when your body is supported. By using science-backed tools like HBOT and RLT, alongside daily habits like sleep, light, and stress management, you can give yourself the best defence against seasonal illness.

✨ This autumn, think of your immune health as something to build proactively, not just react to when you’re already unwell.

References

1. Segerstrom, S.C. & Miller, G.E. (2004). Stress and immune function: meta-analysis.

2. Irwin, M. (2015). Sleep and inflammation.

3. Heyboer, M. et al. (2017). Mechanisms of hyperbaric oxygen — immune modulation.

4. Hamblin, M.R. (2017). Mechanisms of photobiomodulation in human health.

5. Thom, S.R. (2011). Oxygen therapy and oxidative metabolism.

6. Shevchuk, N.A. (2008). Adapted cold shower as a treatment for depression and immunity.