Our body’s immune system is constantly at work. Its main task is to destroy all invading foreign microorganisms, be they viruses, fungi, bacteria or toxins. Another, no less important function of the immune system is to detect and eliminate the body’s own cells in case they have mutations. Many people know from their own experience how they feel worse or better depending on the time of year. Scientists say that about a quarter of genes have seasonal activity, for example, inflammatory genes are most active in winter.
How winter affects the immune system
The most common winter illness is acute respiratory viral infection. And the most dangerous and hard to bear is influenza. Overcooling, vitamin deficiency, lack of physical activity – all this leads to a decrease in immunity. Also in winter, because of the central heating, the air becomes dry. As a result, our mucous membranes dry out, which prevents them from fully fighting microorganisms.
In winter it is not easy for patients with bronchial asthma. More than 200 million people in the world are familiar with the symptoms of this disease – incessant coughing, wheezing, a feeling of suffocation. It is physiologically conditioned that in frosty weather we have to breathe more often, including through the mouth, because of this air does not have time to warm up and provokes bronchial spasm. Frosty air also makes the airways dry, irritated and swollen.
It is in winter that diseases of the urinary system – cystitis (inflammation of the mucous membrane of the bladder), pyelonephritis (inflammatory disease of the kidneys) – are more often aggravated. According to statistics in women cystitis occurs 4 times more often in the winter season.
Allergic diseases are also often aggravated in winter. Turning on heating leads to an increase in the amount of dust in the rooms. As a result, people who are sensitive to dust mites and mold suffer from allergies. A special type of allergic reaction is cold allergy. Contact with low temperature causes hives-like redness on the body and itching.

Spring and immune system
The transition from the cold season to the warm season is a special stress for the body. Unfortunately, in addition to the bright sun and the awakening of nature from sleep, spring brings unpleasant surprises in the form of low mood and allergic reactions. As a rule, we meet spring weakened, suffering from colds, spending a lot of energy to fight infections. In spring there are sharp temperature spikes between day and night, and we do not always change our closet in time. In addition, with the arrival of warmth more actively multiply viruses and bacteria; there are favorable conditions for the widespread spread of acute respiratory diseases.
Lack of vitamins in spring is a common situation; patients are concerned about brittle hair, nails, sore corners of the mouth, bleeding gums, etc.
Summer
In the summertime, the body’s immune defenses can deteriorate for several reasons. First, if you go into an air-conditioned room after being outside in hot weather, your body can become stressed. Second, an imbalance of minerals can occur due to increased sweating. And thirdly, many people like to spend their summer vacations at the sea, and the sudden change of climate causes a malfunction in the functioning of the immune system.
Fall is a time of colds and decreased immune system
In the fall, school children and students return to educational institutions. Children are the reservoir of viruses that will then enter their homes. Fall is a time for colds and lowered immunity. Our body has to face daily stressful situations, sharp temperature changes, and cope with hypothermia.
Reducing the length of daylight hours leads to an increase in the frequency of anxiety and depressive episodes in the fall and winter period. Doctors attribute this to hormonal changes in the body – in the fall the secretion of melatonin is disturbed, and less serotonin is produced. Sleep becomes more superficial, there is a feeling of sleep deprivation and brokenness, and performance deteriorates.

How to enrich the diet in the fall and winter period
- Include in your diet foods rich in natural biologically active substances:
- Citrus fruits and their juices: they improve your tone and mood in the morning.
- Freshly frozen berries and vegetables: use them to make smoothies that retain many vitamins.
- Seafood: eat sea fish, shellfish and seaweed a few times a week.
- During fall and winter, warming and nutritious foods are preferred:
- Broths of vegetables, cheeses, nuts, mushrooms.
- Stewed dishes, pasta, casseroles.
- Whole grains (corn, barley, millet), steamed or stewed vegetables.
- Dairy products: cream, rice pudding, nuts, almonds.
- Diversify your diet with lentils, tofu.
- Avoid cold foods and drinks. Instead, include sour fruits and dried fruits in your diet. Soaked dried fruits such as dates, raisins, figs, which can be supplemented with cream or cinnamon, are especially useful.
Additional nutritional recommendations for immune system:
- Reduce your intake of raw foods: salads, cabbage and dry foods. Add spicy and warming spices to your meals.
- It is better to have dinner before 18 hours: this promotes better digestion and supports immunity.
- For people prone to colds and allergic diseases, it is recommended to reduce dairy products. Instead of yogurt, you can use diluted yogurt with added spices like saffron, cinnamon, cardamom, and cloves.
- Limit the amount of food per meal: it is best to eat as much as fits in two palms.

Effect of exercise on immune system depending on the season
Physical activity plays a key role in maintaining the immune system, but it’s important to consider seasonal patterns. In winter and fall, when temperatures drop and there is less sunlight, the body may feel more fatigued and physical activity becomes especially important. However, exercising too intensely during the cold season can weaken the immune system, especially if you are not careful about hypothermia. To maintain good health during this period, moderate exercise such as yoga, swimming or light jogging is beneficial to improve blood circulation, maintain muscle tone and stimulate the immune system. In spring and summer, on the other hand, you can increase the intensity of your workouts, as your body can cope more easily due to increased vitamin levels and sunlight. Regular exercise at any time of year helps to strengthen the immune system, improve metabolism and reduce stress, which has a positive effect on overall health.
Conclusion
Seasonal changes affect immunity, so it is important to adapt nutrition and physical activity according to the seasons. In winter and fall, you should support your immune system with vitamins, a balanced diet, and moderate exercise. In spring and summer, you can increase the intensity of exercise to regain strength and improve health. It is also important to maintain psychological balance and take care of sleep. The right approach will help strengthen your immunity and keep you healthy all year round.