Spring Reset: 5 Ways to Strengthen Your Immune System

Winter is synonymous with poor eating, less exercise, weight gain and lethargy, which can leave you feeling sluggish, prone to infections, and struggling to bounce back from exercise or busy schedules like we used to.

As the seasons change, your body and lifestyle can also do with a spring clean. The good news is that your immune system is remarkably responsive to positive changes, and stress management and immunity go hand in hand. 

It’s the perfect time to hit the reset button and give your body’s natural defences the support they deserve. Here are 5 ways to strengthen your immune system and reclaim your vitality this spring:

Any spring clean entails decluttering, getting rid of anything that isn’t working for you, and implementing better options.

With this in mind, the first step in any diet spring clean should focus on elimination – or at least cutting back on the foods that don’t support your goals and are not necessary in a healthful eating plan.

That means cutting down or eliminating overly-processed foods, excessive sugar, and refined carbs that can cause energy spikes and dips, and suppress immune function.

It’s time to make natural and seasonal whole foods your go-to meal options. Spring is the ideal time to eat more nourishing, fresh produce and foods.

Focus on immune-boosting whole foods like:

• Colourful fruits and vegetables packed with antioxidants like vitamin C (citrus, berries, bell peppers) and beta-carotene (sweet potatoes, carrots, leafy greens).
• Lean proteins to support immune cell production, like fish, poultry, legumes, and eggs.
• Fermented foods like cultured yoghurt, kefir, sauerkraut, and kimchi nurture your gut microbiome, where 70% of your immune system lives.
• Healthy fats from avocados, nuts, seeds, and olive oil help reduce inflammation.

Movement is medicine for your immune system. Regular exercise can boost your body’s immune defences, increasing circulation of immune cells and reducing chronic inflammation.

The sweet spot for immune support is performing at least 150 minutes of moderate-intensity exercise per week.  

For additional support, aim for:

• 2-3 strength training sessions to maintain muscle mass and metabolic health
• Daily movement breaks if you’ve been sedentary—even 10-minute walks count

If winter left you out of shape, start where you are with gentle activities like walking in nature, yoga, or bodyweight exercises. Consistency beats intensity when rebuilding your fitness foundation.

It is also important to keep in mind that overdoing it can temporarily suppress immunity, so listen to your body and build gradually.

Quality sleep is when your immune system does its most important work, producing infection-fighting cells and repairing tissues. Yet many people carry poor sleep habits from winter’s long nights into spring.

Adjusting your sleep schedule from winter to spring is crucial for aligning your circadian rhythm with the changing seasons. 

The key is to help your body’s internal clock, which is largely governed by light exposure, smoothly transition from the shorter days of winter to the longer, brighter days of spring, ensuring you feel rested and energised for the new season.

As daylight hours increase, blackout curtains can help maintain sleep quality, and gradually shifting your schedule can help you adapt to longer days.

Create a sleep sanctuary with these tips:

• Aim for 7-9 hours a night, with consistent bedtimes, even on weekends. 
• Optimise your sleep environment, creating a cool, dark, and quiet space that fosters deep, restorative sleep.
• Establish a wind-down routine 30-60 minutes before bed by avoiding screens. Try reading, gentle stretching, or meditation to calm the mind.
• Get morning sunlight exposure to regulate your circadian rhythm and improve sleep quality.
• Support better quality sleep with sleep enhancers, like Biogen Sure Sleep, which provides a subtle calming effect, acting as a natural sleep aid with no lingering tiredness the next day. 

Chronic stress keeps stress hormones like cortisol elevated, which suppresses your immune response and increases inflammation throughout your body.

The seasonal shift from winter to spring can increase stress levels for several reasons, including hormonal shifts, the onset of allergies, social pressures, and disruptions to your routine. 

While many people look forward to spring, the transition can be surprisingly difficult, which is why you need to consider these stress-busting strategies:

• Mindfulness practices: Just 10 minutes of daily meditation can help you destress and strengthen your immune system.
• Deep breathing exercises: Breathing techniques like the 4-7-8 approach (inhale for 4, hold for 7, exhale for 8) can help down-regulate your nervous system by activating the vagus nerve.
• Nature connection: Spending time outdoors and getting active can reduce cortisol and increase immune cell activity. It is also an important source of vitamin D, which plays a crucial role in regulating serotonin, a neurotransmitter in the brain that is directly linked to mood, happiness, and overall well-being.
• Social connections: Being intentional about connecting with friends and family provides stress relief, but make sure you don’t overcommit, as this can cause stress.
• Get support: Stress support supplements, like Biogen Stress Relief or Biogen Ginkgo Biloba, can add an element of stress resilience with ingredients that calm the mind and nervous system, support cognitive function, and fortify immunity with antioxidant and anti-inflammatory support.

Poor food choices and comfort eating through winter can leave you deficient in important vitamins and minerals. Even with the best intentions for your diet spring clean, it can also prove challenging to get all immune-supporting nutrients from food alone. 

Strategic supplementation, such as a high-quality multivitamin like Biogen Multi Vitamin+ can fill any nutritional gaps and provide extra insurance during times of stress or seasonal transitions.

Improving your nutrient status with a multivitamin can help manage stress and support your immune system by providing essential vitamins and minerals, like vitamins A, B, C, D, and E, as well as zinc and selenium, which are crucial for proper immune cell function, antioxidant defence, and energy production. 

These nutrients help strengthen physical barriers, support cellular immune responses, reduce inflammation, and can mitigate the immune-weakening effects of chronic stress, ultimately preparing your body for the seasonal shift from winter to spring. 

As spring represents renewal, growth, and possibility, use these tips to give your immune system the same fresh start you’re giving the rest of your life, and watch how quickly your energy, resilience, and overall vitality return.