October Focus: Nutrition & Immune Balance in Autoimmune Health
- Claire Maiwald
- Oct 20
- 4 min read
By Claire, Practitioner at The Autoimmune Clinic
As the days shorten and temperatures cool, many people living with autoimmune conditions begin to notice subtle shifts: energy can dip, joints may feel stiffer, and sleep may become more disrupted. Autumn doesn’t just bring a change in the weather; it also affects vitamin D levels, circadian rhythm, and immune function.
Emerging evidence in Chronobiology, Nutrition, and Immunology journals highlights that how we eat, move, sleep, and expose ourselves to light can significantly influence inflammation and symptom stability.
At The Autoimmune Clinic, we see this every year – October is a pivotal time to reset and prepare the body for winter. Here’s a research-backed guide to help support immune balance this month.
1. Vitamin D: Test and Maintain
Vitamin D levels across the UK and northern Europe typically peak in late summer, then decline rapidly through autumn. Deficiency is most common from December to March, so October is the ideal time to test and establish your baseline.
The VITAL randomised trial found that daily vitamin D₃ (2,000 IU) reduced the incidence of new autoimmune diseases by around 22% in older adults. While supplementation may not treat existing disease, maintaining sufficiency is essential for immune regulation, bone strength, and overall wellbeing.
Food sources: oily fish (salmon, sardines, mackerel), eggs, fortified dairy or plant milks, and UV-exposed mushrooms.
Practitioner tip: Always confirm your serum vitamin D level before supplementing, as both deficiency and excess can have consequences for immune health.
2. Light Exposure & Circadian Rhythm: Timing Matters
Morning light exposure within 30–60 minutes of waking helps anchor your circadian rhythm, suppress residual melatonin, and regulate cortisol levels – all of which influence energy and immune balance.
Simple daily rhythm:
Morning: Step outside soon after waking. Natural light (without sunglasses or glass) supports healthy hormonal signalling.
Midday: When UV levels permit, allow short, safe periods of sun exposure to maintain vitamin D.
Evening: Dim lights and avoid bright screens after sunset to encourage melatonin production and overnight immune repair.
Early studies suggest that red or near-infrared light therapy may reduce pain and support tissue healing in rheumatic conditions, although research in systemic autoimmune disease remains preliminary.
Practical tip: Begin your day with a short outdoor walk, and keep evening lighting soft and warm to improve sleep and reduce fatigue.
3. Omega-3 Fats: Consistent Support
Omega-3 fatty acids (EPA and DHA) from fish oil have well-documented anti-inflammatory properties. Meta-analyses in rheumatoid arthritis show that around 3 g/day of combined EPA + DHA can modestly reduce joint pain and stiffness.
For most people, a food-first approach works well: aim for at least two portions of oily fish weekly.
Note: High-dose supplementation may carry a small risk of atrial fibrillation in certain adults, so it’s best to discuss dosage with your practitioner.
4. Gut Health & Fibre Diversity
A 2024 meta-analysis of microbiota-based therapies showed modest improvements in inflammation across autoimmune diseases, though the effects varied between conditions. What remains consistent is the benefit of dietary fibre diversity for gut and immune health.
Seasonal focus foods: lentils, chickpeas, leeks, onions, apples, pumpkin, and oats. These are rich in prebiotic fibres that feed beneficial gut bacteria and support immune resilience.
Aim for: 30 different plant foods per week, combining fruits, vegetables, herbs, grains, nuts, and seeds.
5. Movement: Easing Fatigue and Pain
Exercise is one of the most evidence-based interventions for autoimmune fatigue and pain. Both aerobic activity and resistance training can improve energy, joint function, and quality of life without worsening inflammation.
Guidelines to aim for:
150 minutes per week of moderate aerobic activity (e.g. brisk walking, swimming, or cycling).
Two sessions per week of resistance training (bodyweight, bands, or weights).
During flares, reduce intensity but maintain gentle movement to preserve mobility and mood.
6. Sleep & Stress: Immune Regulators
Sleep disruption and chronic stress can heighten inflammatory pathways. Interventions such as Cognitive Behavioural Therapy for Insomnia (CBT-I) and mindfulness-based stress reduction have shown measurable benefits in improving sleep quality, fatigue, and mood in people with autoimmune disease.
Simple evening practices – dim lighting, light stretching, or guided breathing – can help restore balance to your nervous system and support overnight immune repair.
October Takeaways
Test, don’t guess your vitamin D levels.
Anchor your circadian rhythm with morning light and limit evening blue light.
Prioritise sleep and stress management to reduce inflammation.
Eat omega-3-rich foods at least twice weekly.
Support gut health through fibre diversity – aim for 30 different plants each week.
Keep moving – blend aerobic and resistance activity, adjusting for flares.
Final Thoughts from Claire at The Autoimmune Clinic
Think of October as your preparation month. Vitamin D levels are still holding from summer, but light exposure and sleep patterns are already shifting. By paying attention now, you can stabilise energy, mood, and inflammation as winter approaches.
Align your circadian rhythm, support nutrient sufficiency, and strengthen lifestyle routines that protect your immune system in the months ahead.
If you’d like personalised guidance on supporting your immune balance through nutrition, light exposure, and lifestyle interventions, our team at The Autoimmune Clinic can help.
Book a discovery call to discuss your case with one of our practitioners.
