Building immunity in autumn: sauna, sleep, air therapy & biohacking tips
Building your immunity during autumn is one of the best ways to enter winter feeling strong and resilient. More and more people are choosing not to wait until they get sick, but to proactively strengthen their immune system. October feels like the perfect time to start — especially since fluctuating temperatures and shorter days can throw off our natural balance.
Whether you choose to strengthen your immune system with regular sauna sessions and contrast therapy (alternating between hot and cold), prioritize high-quality sleep that boosts your resistance, support your airways through natural air therapy, or experiment with biohacking using smart nutrition, vitamins, and adaptogens — this guide walks you step by step through how to effectively build your immunity this autumn.
The sauna: your natural immunity trainer
Regular sauna use is a powerful way to strengthen your immune system. The heat raises your body temperature to around 39°C — similar to a mild fever — which activates your body’s defenses. Your heart rate increases, blood vessels dilate, and your body produces more white blood cells, the soldiers that fight off pathogens.
Research from Finland, Sweden, and the Netherlands shows that sauna bathing not only increases white blood cell count but also reduces inflammation markers like CRP. Those who sweat regularly are better protected against colds and respiratory infections.
Even better? Combine your sauna session with contrast therapy. A cold plunge or outdoor shower afterward boosts circulation, flushes out toxins, and helps your body recover faster. The result: a more resilient immune system, ready to take on unpredictable autumn weather.
Sleep: the silent powerhouse behind immunity
A good night’s sleep may be the most underrated form of self-care. During sleep, your body produces cytokines that fight infection, while T-cells become active to clear out unwanted invaders. This not only strengthens your natural defenses but also builds your “immunological memory.”
To strengthen your resistance: keep a consistent sleep schedule, rest in a dark, cool room, and avoid screens before bedtime. Calming evening activities such as reading or breathing exercises can help signal your body it’s time to wind down. Sleep deprivation reduces immune cells and antibodies, making you more vulnerable to illness and slower to recover. In contrast, quality sleep boosts your immunity and helps your body heal faster.
Supporting your airways: the power of salt rooms
Dry air and fluctuating temperatures can strain your respiratory system — especially in autumn. Halotherapy, or salt therapy, can help. In a salt room, you breathe in microscopic salt particles that reduce inflammation and loosen mucus. This eases breathing and supports your lungs’ natural defense mechanisms.
Ongoing research, including studies by the Dutch National Institute for Public Health (RIVM), suggests that a healthy microclimate can positively impact the immune system. Regular salt therapy sessions can help you breathe more freely, reduce irritation, and strengthen your immunity throughout the colder months.
Biohacking: smart triggers for stronger resistance
Biohacking is about consciously strengthening your body with natural stimuli. Hot-cold therapies, like a sauna followed by a cold shower, improve circulation, reduce inflammation, and activate recovery processes. Nutrition also plays a crucial role: vitamins C and D, zinc, selenium, and antioxidants all support the production of immune cells.
Add extra vegetables, fruits, and nuts to your diet this autumn, or consider targeted supplements. Adaptogens such as ashwagandha or ginseng can help regulate stress — a key factor in maintaining a strong immune system. Small, intentional adjustments can give your body a smart, natural boost.
Ready to strengthen your immunity this autumn?