5 things that can weaken your core immune resilience and 7 tips to build your vital force and immune fire.

We all want to stay well through winter - but if it feels like you're catching every bug that goes around, it might be time to look a little deeper. Sometimes it’s not just bad luck. Often, it's the hidden, everyday habits that quietly chip away at your immune strength over time.

One of Hygea's clinical Naturopaths, Helen Harvey shines a light on five of the most common (and sneaky!) immune-depleting factors she sees in clinic - and what you can do to turn them around.

1. Chronic Stress

Some stress is part of life - and in small bursts, it can even help the body respond more effectively. But when it becomes ongoing, low-grade, and constant, it quietly suppresses your immune system. In a state of “fight or flight,” your body focuses on simply getting you through the moment, not protecting you from illness. That can leave you vulnerable to infections and feeling flat.

What helps: Even five minutes of slow, deep breathing, a proper lunch break away from your screen, a walk in the fresh air, or a hearty laugh with a friend can calm your nervous system and bring you back to balance.

2. Nutrient Gaps

Your immune system relies on a steady supply of key nutrients to stay strong. Even mild deficiencies can slow your body down when it's trying to fend off viruses. The most common nutrient gaps I see? Vitamin C, vitamin D, zinc, iron, and B12.

What helps: Focus on eating a colourful, whole-foods-based diet rich in fresh vegetables, fruits, good-quality protein, and healthy fats. If you’re unsure what your levels are like, nutrient testing can be a helpful way to find out exactly what needs support.

3. An Unhappy Gut

Did you know that around 80% of your immune system lives in your gut? The microbiome - your community of beneficial bacteria - is your first line of defence. But when it's out of balance due to stress, processed foods, antibiotics, or illness, it can compromise your immune response.

What helps: Nourish your gut with fibre-rich plant foods, prebiotics (like onions, garlic, and leeks), fermented veggies, and a high-quality probiotic to keep those good bugs thriving.

4. Blood Sugar Ups and Downs

When your blood sugar levels are constantly spiking and crashing, your immune cells can’t do their job properly. High blood glucose impairs immune function and makes it harder for your body to respond to infections effectively.

What helps: Create balanced meals with protein, healthy fats, and fibre to stabilise energy and support immune strength throughout the day.

5. Poor Sleep Patterns

A good night’s sleep is essential for restoring and regulating your immune system - and it impacts nearly every other area we’ve just mentioned! While you sleep, your body produces protective immune molecules like cytokines and antibodies. Without enough rest, this repair work can’t happen properly, making you more vulnerable to infections and slower to recover.

Poor sleep also raises your cortisol levels, keeping your body locked in that “fight or flight” mode that suppresses immune function. It even disrupts blood sugar regulation, reducing insulin sensitivity and leading to energy crashes and sugar cravings - yet another way your immune resilience can take a hit.

What helps: Prioritise sleep like you would any other important part of your health routine. Create a wind-down ritual, reduce screen time at night, and aim for 7–9 hours of consistent, good-quality sleep.

Is Your Immune System Asking for Help?

If you’re getting sick more often than others around you, catching every cold that makes the rounds, or dealing with a lingering sniffle that never quite clears, your immune system might be asking for a little extra care.

Other signs can include ongoing gut issues like bloating or IBS, slow healing of cuts or scrapes, waking up tired despite a full night’s sleep, or frequent flare-ups of allergies and other health conditions. If you feel like you’re dragging yourself through the day or constantly playing catch-up with your health, these are all gentle nudges from your body saying it needs support.

The good news? There’s so much you can do to rebuild your immune strength - and it starts with small, nourishing steps.

Winter Wellness in a Cup: Immune-Boosting Bone Broth

Nothing says nourishment like a warm mug of bone broth. Rich in minerals, collagen, and gut-healing amino acids, this broth is the perfect winter ritual to soothe your system and strengthen your defences.

You’ll need:

• 1.5 cups of bone broth

• 10g collagen powder

• 3g turmeric

• Sea salt and black pepper, to taste

• A handful of dried medicinal mushrooms (like reishi, shiitake, or turkey tail - or even button mushrooms if that’s what you have on hand)

• 1 tsp cinnamon powder or a pinch of chilli flakes (optional)

To make: Gently warm the bone broth in a saucepan and stir in all the ingredients. Let it simmer for about 10 minutes, then carefully blend until creamy. Pour into your favourite mug, wrap your hands around it, and enjoy every sip.

Tip: I love using NutraOrganics Chicken Bone Broth when I don't have time to make my own.

Essential Nutrients for a Strong Immune System

Think of nutrients as tools your body uses to protect and repair itself. When your toolkit is well-stocked, your immune system can do its job beautifully.

Probiotics- Your gut bacteria play a starring role in your immune defenses. If you’ve recently had antibiotics or gut troubles, probiotics are a great place to start. Look for strains like Lactobacillus and Bifidobacterium, and support them with a plant-rich, whole foods diet.

Vitamin C- This antioxidant powerhouse helps immune cells stay strong and alert. You’ll find it in kiwi, oranges, capsicum, berries - and it’s best to get small amounts throughout the day.

Vitamin D- Vital for immune regulation, vitamin D helps your body fight off infections. Get some midday sunshine when you can, and include foods like cod liver oil, eggs, pasture-raised dairy, and seafood.

ZincZinc- supports the production and activity of white blood cells - your immune army. It’s found in oysters, pumpkin seeds, hemp seeds, lean meats, legumes, and wholegrains.

Medicinal Mushrooms -Reishi, shiitake, and turkey tail mushrooms contain beta-glucans, compounds that help your immune system adapt and respond efficiently. You can use dried mushrooms in your broths and soups, or enjoy powdered blends in your morning coffee or smoothie. A supplement is also an option if you don’t like the taste of mushrooms.

Omega-3s- These healthy fats help reduce inflammation and maintain immune balance. Eat oily fish 2-3 times a week, or add in plant-based sources like chia seeds, ground flaxseeds, hempseeds, and walnuts. A high-quality fish oil supplement rich in EPA and DHA is another great option.

If you're not sure where to start, want help choosing the right supplements, or feel like your immune system needs a little extra support, come visit me at Hygea Apothecary. Whether it’s a quick chat in the dispensary or a deeper dive in clinic, I’m here to help you feel your best.

Stay well and warm this winter,

Helen Harvey

Naturopath, Herbalist & Gut-Immune Nerd