5 minThe well-known expression ‘when the R is back in the month’ is often heard as soon as late summer gives way to autumn. But what does it really mean? And why is it so important to pay extra attention to your immune system at this time of year? In this article, we explain it to you and give you tips on how to optimally support your immune system during the colder months.
In this article, you will read:
- What the R in the month means
- What the difference is between your resistance and immune system
- Why supporting your resistance is so important during this period
- Why vitamin D plays a major role
- Tips for supporting your resistance
- Which supplements can help
What does ‘the R in the month’ mean?
Maintaining your immune system is, of course, important all year round if you want to stay healthy. But as soon as the R appears in the month, your immune system could use some extra support. The expression refers to the months of September to April, the months in which the letter “R” appears. Traditionally, these were known as the period when people were more likely to suffer from colds, flu or fatigue.
And that's not surprising: the days are getting shorter, temperatures are dropping, and we're spending more time indoors, which makes it easier for viruses to spread. At the same time, these are also the months to enjoy cosy autumn walks, warm drinks, cosy evenings and holidays. By supporting your immune system, you give your body the strength to stay healthy. This way, you can continue to enjoy all the beauty that autumn and winter have to offer.
Why is your resistance extra important during the R months?
In autumn and winter, many people experience reduced resistance. This is due to several factors:
- Less sunlight: the R months are also the months when we have fewer hours of sunshine. And sunlight is just as important for the production of vitamin D in the skin: a vitamin that contributes to your immune system. So less sunlight means less vitamin D production, which has a negative impact on your immune system.
- More time indoors: Because we spend more time indoors during the autumn and winter months, we are closer to each other. This makes it easier for viruses and bacteria to spread, especially in places such as schools, offices and public transport. Ventilation is often less effective in the colder seasons, which means that pathogens remain in the air for longer.
- Cold temperatures: Falling temperatures put extra strain on your body. Your body has to use more energy to maintain your body temperature. At the same time, your immune system continues to work hard to ward off invading pathogens. This double demand on your energy and defences means that you tire more quickly and are more susceptible to infections such as colds, flu or throat problems.
In short: your body consumes more energy, and your immune system needs support. Especially during these months, it is essential to support your immune system with good nutrition, sufficient rest, fresh air and, where necessary, extra supplements such as vitamin D or zinc.
The difference between resistance and your immune system
Although the terms are often used interchangeably, there is a difference between resistance and the immune system. The immune system is your body's defence mechanism, consisting of a complex network of cells, tissues and organs that work together to fight viruses, bacteria and other pathogens.
Your resistance refers to how well this immune system is functioning at a given moment and how well your body can defend itself against external influences at that moment. When your resistance is low, your defences are weakened, making you more susceptible to infections, colds and fatigue. Factors such as prolonged stress, sleep deprivation, unhealthy diet or a deficiency of important vitamins and minerals can lower your resistance, while your immune system remains the same.
Vitamin D: the key to strong resistance
One of the main causes of reduced resistance in the R months is a vitamin D deficiency. Your body normally produces this vitamin through sunlight, but from October to April, the sun's strength in the United Kingdom is often too weak to produce enough.
Vitamin D is crucial for:
- A strong immune system
- The production of white blood cells
- Healthy muscles and bones
- Your energy and mood
The Health Council therefore recommends taking a vitamin D supplement during these months, especially for children, the elderly, people with dark skin, pregnant women and anyone who spends little time outdoors.
What can you do yourself to keep your immune system strong?
The power of a strong immune system is keeping your body healthy when it is under pressure. But for that, your immune system must be in good condition. There are a number of things you can do yourself to keep your immune system in balance.
Do you want to strengthen your immune system during the winter months? These tips will help:
Eat a varied, nutritious and warm diet
- A varied and healthy diet is the basis for a strong immune system, especially in the cold months. Choose lots of vegetables, fruit, nuts, legumes, seeds and wholemeal products. These are packed with vitamins, minerals, antioxidants and fibre that your body needs to function properly.
- In autumn and winter, your body works extra hard to stay warm and keep pathogens at bay. That's why it's important to eat enough to get enough energy. Warm, nutritious meals such as soups, stews, porridge or spicy curries are ideal: they not only give your body energy, but also comfort and warmth from the inside out.
- Don't forget to supplement your diet with natural sources of vitamin C (such as citrus fruits, peppers and broccoli), vitamin D, iron and zinc. These are nutrients that play a direct role in supporting your immune system during the winter months.
Get enough sleep
Getting enough sleep is good for your overall health and your immune system. During sleep, your body recovers and builds up resistance. The best way to sleep is to maintain a regular bedtime routine. Go to bed at a fixed time every evening and get up at a fixed time every day. Having trouble sleeping? Read how you can sleep better during periods of stress and unrest.
Exercise regularly
Regular exercise is a powerful way to support your immune system, especially in the months with an “R” in their name. At least 30 minutes of moderate to intensive exercise every day not only helps you stay fit, but also has a direct impact on your resistance. Exercise stimulates your blood circulation, which means that oxygen and nutrients are transported through your body more quickly and your immune cells can spread more effectively. This allows your immune system to respond more quickly to viruses and bacteria. Think of walking, cycling, swimming, running, dancing or even a vigorous yoga session; everything counts.
In addition, exercise helps to reduce stress, which is also important: chronic stress lowers your resistance. By exercising regularly, you reduce the stress hormone cortisol and literally give your immune system more space to do its job. Be careful not to overdo it: excessive or prolonged intensive exercise, such as running a marathon without sufficient recovery time, can actually make you more susceptible to infections because it causes stress in your body. Balance is therefore essential.
Managing stress
Although stressful moments are a part of life, we know that they are not good for your health. As we mentioned earlier, (chronic) stress lowers your resistance. Make sure you build in enough moments during the day to rest or do something that gives you energy. This will help you achieve a good balance between stressful situations and relaxation. Need help with this? Read our article “Reducing stress - 5 natural ways”.
Fresh air
Even in the colder months, it is important to go outside every day, even if the weather is less inviting. Fresh air ensures that your lungs get enough oxygen, which stimulates your blood circulation and energy levels. In addition, natural daylight has a major influence on your biological clock, also known as your circadian rhythm.
Exposure to daylight, especially in the morning, helps regulate the production of the sleep hormone melatonin in the evening. This helps you maintain a healthy sleep rhythm, which is crucial for strengthening your immune system.
When you spend a lot of time indoors, your biological clock becomes disrupted, which can lead to fatigue, reduced resistance and poorer sleep. Blue light also affects the production of melatonin.Adequate fluid intake is essential for your body to function properly, especially in the cold months.
Water not only helps to efficiently remove waste products via your kidneys and urinary tract, but also plays a crucial role in supporting yourimmune system. A well-hydrated body ensures that waste products are removed more quickly and effectively, which reduces the strain on your organs and contributes to your overall health.
In addition, water is essential for the proper functioning of yourintestines. Your intestines contain a large part of your immune system, the gut microbiome, which helps fight pathogens and maintain a healthy balance between good and bad bacteria. Adequate fluid intake keeps your intestines supple and supports healthy digestion, allowing nutrients to be better absorbed and your immune system to function optimally.
Therefore, try to drink small sips of water regularly throughout the day, even if you are not thirsty. Tea without sugar or other low-calorie drinks can also contribute to your fluid intake, but avoid too much caffeine or alcohol, as these actually dehydrate you.
You can read more tips in our article “Unexpected ways to support your immune system that you don't know about yet”.
Which supplements support the immune system?
To give your immune system that little bit of extra support during the winter months, you can also take a supplement to complement your healthy lifestyle:
- Vitamin C: Vitamin C is one of the best-known vitamins for supporting the immune system. It helps your body produce white blood cells, the defence cells of your immune system, and thus supports your natural defences. In addition, vitamin C is a powerful antioxidant that protects cells from damage caused by free radicals. This is especially important when your body is under extra stress, for example due to cold, stress or infection. It is important to get enough vitamin C every day, because your body does not store this vitamin itself.
- Vitamin D: As mentioned earlier in the article, vitamin D plays a key role in the healthy functioning of the immune system. In the past, the letter R in the month was the announcement of the period when people took cod liver oil. Fortunately, there are now plant-based alternatives to cod liver oil for supplementing vitamin D.
- Iron: Iron is necessary for the production of haemoglobin, a protein in red blood cells that transports oxygen throughout the body. An iron deficiency can cause you to feel tired quickly, be short of breath or suffer from reduced concentration. But what is less well known is that iron also plays a direct role in the functioning of the immune system. It supports the production of immune cells and helps the body fight infections.
Women of childbearing age, vegetarians and vegans are particularly at risk of low iron intake. In that case, an iron supplement can help, preferably in combination with vitamin C for better absorption. - Zinc: Zinc is a trace element involved in more than 300 processes in the body, including the functioning of the immune system. It helps in the production of immune cells, supports the skin barrier (your first physical defence) and contributes to normal wound healing. Zinc also acts as an antioxidant, protects against oxidative stress and contributes to the maintenance of normal metabolism. During periods of stress or reduced resistance, a zinc supplement can be valuable.
- Magnesium: It is well known that magnesium helps you relax, and we are also familiar with the effect of magnesium on your sleep. But what is less well known is that magnesium also plays an important role in the proper functioning of our immune system. The mineral is involved in various types of immune cells, both in the first line of defence (innate immune system) and in the more specific defence (adaptive immune system).
- Echinacea: Echinacea purpurea, also known as purple coneflower, is a plant that has traditionally been used to support natural resistance. It is often used at the first signs of a cold or as a preventive treatment during the autumn and winter seasons.
Conclusion
The R months are a time when your immune system could use some extra support. Less sunlight means your body produces less vitamin D, while cold weather, stress and spending more time indoors can put a strain on your immune system. A well-functioning immune system is the foundation, and strong immunity is the result. With a healthy lifestyle and targeted supplementation of essential nutrients such as vitamins C and D, iron, zinc and plant extracts such as echinacea, you can help your body to better protect itself against external influences. Not only in autumn and winter, but all year round!
