The Seasonal Shift & Your Immune Health: How to Stay Resilient this Autumn

Saira Rehman
Sep 27
2 min read

As the nights draw in and temperatures drop, our bodies face a natural stress test. Seasonal change affects our immune resilience, energy, and even mood. Research shows that in autumn and winter, viral infections such as colds and flu become more prevalent, while reduced daylight exposure contributes to lower vitamin D levels and circadian rhythm disruption (Cohen et al., JAMA, 2013).

At Wellness by Resolve, we focus on supporting your body’s natural defences through therapies that work at a cellular level.

Let’s explore how:

Hyperbaric Oxygen Therapy (HBOT) – Immune Fortification at a Cellular Level

Studies show that HBOT increases the availability of oxygen in plasma, which helps white blood cells kill bacteria more effectively and enhances tissue repair (Thom, NEJM, 2009). Regular sessions may help bolster immune function by reducing inflammation and supporting mitochondrial energy production, essential during colder months when our bodies are under more strain

Red Light Therapy (RLT) – Reducing Inflammation & Supporting Resilience

Whole-body RLT has been shown to reduce inflammatory cytokines and improve mitochondrial performance (Hamblin, Photomedicine & Laser Surgery, 2017). This is particularly helpful for individuals who notice their inflammatory conditions (arthritis, skin flare-ups) worsen in damp and cold weather.

Infrared Sauna – Heat Stress for Immune Strength

A large Finnish study (Laukkanen et al., JAMA, 2015) demonstrated that regular sauna use was associated with a reduced risk of respiratory illnesses. Sauna-induced “heat stress” mimics exercise, boosting circulation, increasing white blood cell activity, and lowering cortisol, which is often elevated during seasonal stress.

Cold Plunge – Building Resilience & Reducing Winter Fatigue

Cold exposure has been linked to increased norepinephrine levels (Janský, Eur J Appl Physiol, 1996), which supports alertness and immune activity. Many clients also find regular cold plunges improve mood — counteracting seasonal low energy and “winter blues.”

Practical Tips to Strengthen Your Autumn Wellness

Prioritise Vitamin D & Omega-3s – supplementation is strongly evidenced for immune support in winter months.
Sleep Hygiene – dark mornings can disrupt circadian rhythms; aim for consistent sleep times and morning light exposure.
Contrast Therapy – combine sauna and cold plunge in one session for powerful circulation and immune-boosting benefits.
Mindful Breathing – practicing slow nasal breathing during cold plunge helps regulate stress and improves HRV.

Your Autumn Immunity Wellness Protocol

For immune support this season, we recommend:

20 mins Infrared Sauna + 10 mins Cold Plunge for circulation and stress resilience
30 mins HBOT + 15 mins RLT for cellular repair and inflammation control (most cost efefctovely booked as our 'anti-ageing protocol fo rjust £65)