There's a moment every year when you notice it. The mornings are a little darker, the air has a bite to it, and someone in the office (or the school WhatsApp group) is sniffling. The seasons are turning, and our bodies feel it too.
November is here, and with it the season of cosy jumpers, hearty soups and long nights in. It's also the time of year when coughs, colds and that general run-down feeling seem to be everywhere.
At Loving Foods, we believe good health starts in the kitchen. So as the colder months arrive, we're exploring how your immune system works, why your gut plays such a big part in it, and how a few time-honoured fermented foods can help you look after yourself through autumn and winter.
Why do we feel run down in the colder months?
There's no single reason we seem to pick up more bugs at this time of year. It's more a combination of small changes that add up:
Less sunlight. Our skin makes vitamin D when it's exposed to sunlight, and vitamin D contributes to the normal function of the immune system. In the UK, the sun simply isn't strong enough between October and early March for our bodies to make enough, which is why the NHS advises everyone to consider a daily 10 microgram vitamin D supplement during autumn and winter.
More time indoors. When it's cold and wet outside, we spend more time in warm, closed spaces with other people, and that gives viruses more opportunity to pass between us.
Disrupted sleep. Darker mornings, busy diaries and the run-up to the festive season can all eat into our rest. Sleep matters more than we might think: in one well-known study, published in the journal Sleep in 2015, people who slept less than six hours a night were around four times more likely to develop a cold after being exposed to the virus than those who slept more than seven.
Changing plates. When the salads and summer fruit disappear, many of us fall back on the same few comforting meals. Delicious, yes, but often less varied, and variety is one of the best things we can give our gut.
Your gut: home to your immune system
It might surprise you to learn that around 70% of your immune cells live in and around your gut. That makes sense when you think about it: your digestive system is one of the main places your body meets the outside world, every time you eat or drink.
Living alongside those immune cells are trillions of microbes, collectively known as the gut microbiome. These tiny residents do far more than help digest food. They help train your immune system to tell friend from foe, support the gut lining that acts as a protective barrier, and produce beneficial compounds such as short-chain fatty acids.
Here are a few findings that have caught researchers' attention:
- A study from Stanford University, published in Cell in 2021, found that people who ate around six servings of fermented foods a day for ten weeks saw an increase in the diversity of their gut microbes and a decrease in markers of inflammation.
- A diverse microbiome is generally seen as a sign of a healthy, resilient gut, and researchers are increasingly interested in how that diversity relates to the way our immune system responds.
- Many traditional spices and plant foods, such as ginger, garlic and turmeric, contain natural bioactive compounds that are being studied for their role in the body's inflammatory response.
As always, it's important to be honest: much of this research is still developing, and no single food can stop you catching a cold. Your immune system is supported by a whole picture of habits: sleep, movement, a varied diet, time outdoors and managing stress. But looking after your gut is a lovely, practical place to start.
Where do fermented foods fit in?
Long before supermarkets and fridges, communities around the world relied on fermentation to see them through the leanest months of the year. Autumn's harvest of cabbages, roots and fruit was salted, spiced and left for beneficial microbes to do their work, giving families nourishing, flavourful food to enjoy all winter long. Sauerkraut, kimchi, vinegars and fermented drinks were winter staples for a reason.
Traditionally fermented foods can contain live cultures along with the natural by-products of fermentation, and the process can make some nutrients easier for the body to use. As part of a varied diet, they're a delicious, time-honoured way to support your gut, and with it, your immune health.
Introducing the Winter Warmer Package
We've brought together five of our favourite ferments in one box, chosen to help support your system with beneficial probiotics, bioactive compounds and enhanced nutrient profiles as the weather turns. Every product is certified organic, and each one is packed with warming, seasonal flavour.
Ruby Kraut. A vibrant fermented red cabbage and beetroot kraut with carrots, onion and ginger, gently spiced with cloves and cinnamon. That deep ruby colour comes from natural plant pigments found in red cabbage and beetroot, and it tastes like the festive season in a jar. Pile it onto cheese toasties, roast dinners or a warming bowl of lentils.
Kimchi with Turmeric and Black Pepper. Our classic kimchi of cabbage, radish, carrots, garlic, ginger and chilli, with a golden twist. Turmeric has been treasured in traditional kitchens for centuries, and we've paired it with black pepper for good reason: black pepper contains piperine, which helps the body absorb curcumin, the active compound in turmeric. Stir it through rice, noodles or a winter stew at the end of cooking.
Lemon and Ginger Jun Kombucha. Jun is kombucha's lighter cousin, fermented with green tea and honey rather than black tea and sugar. With zesty lemon and fiery ginger, it's a refreshing, naturally fizzy alternative to sugary soft drinks and a bright pick-me-up on a grey afternoon.
Unfiltered Apple Cider Vinegar. Organic, unfiltered and full of character. A splash in warm water with a little honey and fresh ginger makes a comforting morning drink, or whisk it into dressings to liven up winter salads and roasted vegetables.
Hot Sauce. Made with fermented chillies and sweet red peppers, with a kick of our Hot 'N' Smoky kimchi juice and apple cider vinegar. Chillies contain capsaicin, the compound that gives them their heat, and there's nothing quite like a dash of hot sauce to warm you up from the inside out. Try it on eggs, soups, stews and cheese on toast.
Together they make it easy to add a little fermented goodness to every meal of the day, from your morning drink to your evening stew. The Winter Warmer Package is £28.99 and also makes a thoughtful gift for anyone who loves good food.
Simple ways to support your immunity this winter
Small, steady habits tend to make the biggest difference. Here are a few to carry you through the colder months:
- Add a ferment to every day. Start with a spoonful of Ruby Kraut or kimchi alongside lunch, or a small glass of Jun-kombucha in the afternoon. If you're new to fermented foods, go gently and build up.
- Eat the rainbow, even in winter. Seasonal produce like squash, leeks, kale, beetroot, red cabbage, apples and citrus fruit brings colour and variety to your plate. Aim for plenty of different plant foods each week, as variety feeds a variety of microbes.
- Cook with warming spices. Ginger, garlic, turmeric, cinnamon and cloves bring comfort and depth to winter cooking, and they've been part of traditional kitchens for generations.
- Think about vitamin D. From October to early March, the NHS advises everyone in the UK to consider taking a daily 10 microgram vitamin D supplement.
- Protect your sleep. Try to keep a regular bedtime, dim the lights in the evening and make the most of those longer nights. To help you wind down, we've put together a calming sleep playlist for you, perfect for a cosy evening in. You can find it here on YouTube and Apple Music.
- Get outside in daylight. Even a short walk at lunchtime helps you make the most of the light we do have, and fresh air and movement are good for body and mind.
- Keep up the basics. Wash your hands regularly and stay hydrated (warm drinks count!).
Warmth from the inside out
Autumn and winter don't have to be seasons we simply get through. There's so much to love about them: slow cooking, candlelit suppers, crisp morning walks and long evenings shared with the people we care about.
So as the nights draw in this November, why not take it as a gentle reminder to look after yourself? Fill your plate with colour, stock your fridge with a few jars of fermented goodness, and gather people round the table for something warm and nourishing.
Your gut works hard for you all year round. This winter, let's give it a little extra love.
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This article is for general information only and isn't a substitute for medical advice. If you have concerns about your health, are pregnant, or are taking medication, please speak to your GP or a qualified health professional before making changes to your diet.