Pilates Self-Care Saturday: Strengthening Your Immune System

A warm bowl of golden vegetable soup sits in sunlight, symbolising nourishing winter self-care.

As we head into the season of colds, flus, and all those unwelcome bugs, self-care takes on a new level of importance. This is the time to be deliberate about how you treat your body. A strong immune system doesn’t happen by accident, it’s built daily through your choices, your movement, your food, and your rest.

Here are some ways to give your immune system the best support this season.

1. Keep Moving: Regular Pilates practice supports healthy circulation and reduces stress hormones that weaken immunity. Even 15 minutes of focused movement will help regulate your breathing, engage your core, and keep the lymphatic system active, which is vital for clearing toxins.

2. Prioritise Sleep: Sleep is when your immune system resets. If you’re not sleeping enough, your body’s ability to fight infection drops. Aim for 7–8 hours. Avoid late caffeine and screen time. Replace the phone scroll with a short relaxation or breathing session before bed.

3. Stay Hydrated: Cold weather often makes us forget to drink enough water. Keep warm teas and water nearby throughout the day. Herbal teas such as ginger, lemon, and honey soothe the throat and contain antibacterial properties.

4. Eat the Rainbow: Fruits and vegetables are loaded with immune-supporting vitamins and antioxidants. Try:

• Citrus fruits like oranges and grapefruits for vitamin C.

• Kiwi for vitamin C and fibre.

• Garlic and onions for natural antibacterial and antiviral effects.

• Spinach and kale for iron and vitamin A.

• Red peppers for an extra boost of vitamin C.

5. Add Warming FoodsSoups and broths help hydrate and deliver nutrients efficiently. Try this simple recipe:

Immune Boosting Soup

• 1 tbsp olive oil

• 2 cloves garlic, crushed

• 1 onion, chopped

• 2 carrots, sliced

• 1 sweet potato, cubed

• 1 litre vegetable stock

• 1 tsp turmeric

• 1 tsp grated ginger

• Salt and pepper to taste

• A handful of spinach added just before serving

Cook until soft, blend until smooth if you prefer, and serve warm.

6. Support with Natural Aids

• Zinc: found in pumpkin seeds and chickpeas, helps immune cell function.

• Probiotics: natural yoghurt and fermented foods keep gut bacteria healthy, which supports immunity.

• Vitamin D: hard to get from sunlight in winter, so consider supplements or eat oily fish and eggs.

7. Manage Stress: Stress suppresses the immune response. Take time each day to slow down. Gentle stretching, mindful breathing, or a calm Pilates flow can help reset both mind and body.

This weekend, give yourself permission to slow the pace. Focus on recovery and nourishment. Your immune system will thank you, and your body will repay you with more energy and resilience in the weeks ahead.