Not Boosting, Balancing: Winter Resilience for the Whole Family

Forget the immune “boost”. What keeps a family well through winter is a balanced, resilient immune system, and most of it is built at the kitchen table and at bedtime.

By mid-November, it can feel as if the whole household is taking turns. A cough comes home from school, your partner is run down, and you are the one holding everything together while quietly hoping you are not next.

Every winter brings a fresh wave of “immune-boosting” products. I would gently suggest a different way of looking at it. In functional medicine, we are not trying to rev the immune system up. We want it to be resilient: quick to respond when it needs to, and able to calm down again afterwards.

Dr Jeffrey Bland, one of the most respected leaders in functional medicine, has spent years making this point. An overactive immune response is not a strong one, and resilience, not “strength”, is what matters for healthy ageing. He also reminds us that our immune cells are constantly being renewed, which means what we eat and how we live keeps retraining them, for better or worse. That is hopeful news. Small, steady habits really do add up.

Where resilience comes from

The gut. Around 70% of the body’s immune cells sit in and around the gut, where friendly bacteria help keep our defences balanced. Those bacteria thrive on variety: vegetables, fruit, beans, lentils, wholegrains, nuts, seeds, herbs and spices.

Colour on the plate. Deeply coloured plant foods are rich in polyphenols, the natural compounds Dr Bland highlights for immune resilience. Berries, red onions, dark leafy greens, green tea, cocoa, olive oil and spices such as turmeric all count. Interestingly, much of their benefit comes after our gut bacteria have transformed them, so a healthy gut and a colourful diet work hand in hand.

The right nutrients. Vitamin C, vitamin A, zinc and vitamin D all contribute to the normal function of the immune system. A plate built around vegetables, good protein and a few seeds covers most of the ground. Vitamin D is the exception, and I will come back to it.

Calm. Long-term stress keeps cortisol high and wears down our defences. A few slow breaths, a hum, a walk outside: anything that tells the nervous system it is safe helps the immune system do its job.

Sleep. This is the one we most often sacrifice, and it matters more than most people realise.

For you

If you are the one who looks after everyone else, winter resilience starts with you. In midlife, a few things deserve extra attention.

Protect your sleep. In one well-known study, healthy adults who slept less than six hours a night were more than four times as likely to catch a cold, when exposed to the virus, as those who slept over seven. Perimenopause can make good sleep harder, with night waking and hot flushes. If that sounds familiar, it is worth looking at, rather than simply pushing through.

• Keep a regular bedtime and wake time, even at weekends.
• Get outside in morning daylight, even on grey Paris or London days.
• Make the evening calmer: lower lights, less scrolling, a warm drink without caffeine.

Think about vitamin D. Between October and March, the sun in northern Europe is not strong enough for our skin to make vitamin D. A large review of 25 trials found that regular daily or weekly vitamin D helped protect against respiratory infections, with the greatest benefit in people who were low to begin with. The right dose depends on your levels, so ask your GP for a blood test or speak to a qualified practitioner.

Understand your energy. Feeling flat in winter is common, but persistent tiredness is a signal, not a character flaw. Blood sugar swings, low iron or B12, thyroid changes, poor sleep and stress can all play a part. Starting the day with protein, eating regular meals and keeping sugary snacks for after a meal will help steady your energy and support your immune system too.

For your family

Children’s immune systems are still learning, so some colds are a normal part of growing up. What we can do is give them the best foundations for bouncing back.

• Feed their gut bacteria. Aim for variety over perfection. Natural yoghurt or kefir with fruit, beans in a pasta sauce, a handful of seeds on porridge.
• Build in colour. Peppers, carrots, squash, broccoli, kiwi and berries bring vitamin C, beta-carotene and polyphenols.
• Keep sugar in its place. Treats are part of family life. Serving them after a meal, and swapping fizzy drinks and juices for water or milk, helps keep energy and appetite steadier.
• Prioritise sleep and outdoor play. Regular bedtimes and daylight, even on cold days, support both mood and immunity.

Check on vitamin D. In the UK, the NHS suggests everyone, children included, consider a daily vitamin D supplement in autumn and winter. In France, your paediatrician will advise. Ask before starting anything new.

When you have a fussy eater. Winter is when picky eating can feel most worrying. Pressure rarely helps. Try these instead:

• Blend vegetables into soups, sauces and smoothies, and serve them on the side as well, so they stay familiar.
• Offer one new food alongside two they already like.
• Let children help wash, stir or choose a vegetable at the market. They are far more likely to try what they made.
• Make it a family habit to all eat the same meal, with small adjustments, rather than cooking separately.

Always catching something?

If someone in your family picks up every bug going, takes weeks to recover, or you simply never feel quite well through winter, it may be time to look deeper. As a functional medicine practitioner, I look at the wider picture: diet, gut health, nutrient levels, stress and sleep, alongside any medical care you need. Together we find the plan that works for you and your family, in English or French.

One pot for the whole table: golden lentil, squash and ginger soup

This is the soup I make on repeat from November. Squash brings beta-carotene, lentils add protein, fibre and zinc, and ginger, garlic and turmeric add colour and warmth. Children who are wary of “bits” usually love it blended smooth. Serves 4 to 6.

• 1 tbsp olive oil
• 1 onion and 2 garlic cloves, chopped
• A thumb of fresh ginger, grated
• 1 tsp ground turmeric and a pinch of black pepper
• 600 g butternut squash, peeled and cubed
• 150 g red lentils, rinsed
• 1 litre vegetable or chicken stock
• 200 ml coconut milk or a spoonful of natural yoghurt to serve
• Lime juice, fresh coriander and toasted pumpkin seeds to finish

1. Soften the onion in the oil for 5 minutes, then add the garlic, ginger, turmeric and pepper for 1 minute.
2. Add the squash, lentils and stock. Simmer for 20 to 25 minutes, until everything is soft.
3. Stir in the coconut milk and blend until smooth. Season, and add a squeeze of lime.
4. Serve with coriander and pumpkin seeds on top. It freezes beautifully, so make double.

Let’s get better together

Winter does not need a complete overhaul. Choose one thing from this article, perhaps an earlier night, a colourful soup or a conversation about vitamin D, and build from there.

If you would like help making sense of it all for you or your family, book a free 30-minute call with me online, or come and see me at a Meet & Ask session on Wednesdays at Nest & Bloom in Paris.

Tracey Darrousez is a Registered Nutritional Therapist, Functional Medicine Practitioner and Health Coach. Consultations also available in French.

This article is for general information and is not a substitute for medical advice. Please speak to your doctor before starting supplements, especially during pregnancy, with children or if you take medication.