How Long Do Winter Blues Last?

A common case of the winter blues typically lasts a few weeks. Mild symptoms tend to come on as the days begin to get shorter, but simple lifestyle changes often help to banish the blues reasonably quickly. The more severe symptoms of Seasonal Affective Disorder can persist for much longer, sometimes lasting for the entirety of autumn and winter months.

How Soon Can I Expect Mood Changes After Re:nu Treatments?

Most clients notice a change in mood immediately following their treatment; however, to keep the winter blues at bay, we recommend regular mood-boosting sessions. Optimal session frequency to sustain energy and relieve fatigue: Treatment Optimal Frequency Session Duration Red Light Therapy Daily (morning) 15-20 minutes Cryotherapy 2-5 times per week 3 minutes HBOT 3-5 times per week 60 minutes PEMF Daily 20 minutes

Can I Combine Multiple Treatments in One Week to Combat Winter Blues?

Absolutely - our wellness treatments are safe to combine and suitable for regular sessions. Visit us or call 020 3972 0182 to speak to a Re:nu wellness consultant about creating your perfect mood-boosting treatment plan.

What’s the Difference Between SAD and Winter Blues?

Although winter blues and SAD are terms we often use interchangeably, the conditions do differ. The main distinctions are: Winter Blues Seasonal Affective Disorder (SAD) Severity Mild symptoms Severe and persistent Impact Minimal - doesn’t affect daily function Significant - affects daily life Duration Days to weeks Weeks to months Treatment Lifestyle changes, mood-boosting wellness treatments Professional intervention is often needed If you feel that symptoms are affecting your quality of life or your mood is worsening, contact a medical professional for advice and guidance on seasonal affective disorder treatments.

Home » Re:nu Blog » Winter Immunity: The Best Biohacking Treatments to Stay Well This Winter

Winter Immunity: The Best Biohacking Treatments to Stay Well This Winter

Wondering how to boost your immune system in winter? Less sunlight, more time indoors, disrupted sleep, and higher seasonal stress all make it harder for your immune system to do its job. But staying well this winter doesn’t need to be a struggle. With the right winter wellness tips and some science-backed upgrades to your routine, you can help your body stay strong all season long.

In this guide, we’ll break down the simple lifestyle foundations that matter most for immunity in winter, and explore the best biohacking treatments available at Re:nu London to help you feel your best this winter.

Boost your immunity this winter with tailored health and wellness treatments in London. Speak to an expert Re:nu consultant today to build your winter resilience package and keep well this winter.

Why Does Immunity Drop in Winter?

Winter places extra pressure on your immune system because your environment, behaviour, and biology all change simultaneously, which in turn can make you more vulnerable to colds and low energy. Here are the key factors that make it harder to stay well during the winter months:

Less sunlight – Shorter days and dreary weather reduce your natural vitamin D levels, a nutrient that helps regulate immune function.
More time indoors – Cold temperatures push us inside, increasing close contact and exposure to seasonal viruses like colds and flu.
Cold, dry air – Low humidity allows viruses to survive longer in the air and makes nasal passages more vulnerable.
Reduced physical activity – We tend to move less during winter, which can lower our immune resilience, energy levels and mood.
Disrupted routines – Heavier workloads and sleep disruption can leave us feeling stressed and our bodies less able to defend themselves.

How to Improve Immunity in Winter – Lifestyle Foundations

Before we share our top biohacking treatments to support immune system functions, let’s start with the simple, evidence-backed lifestyle foundations that can have a significant impact on immunity in winter.

Prioritise Quality Sleep

Sleep is one of the most powerful regulators of the immune system. During deep sleep, your body releases cytokines — proteins involved in immune response — and repairs tissues affected by daily stress. Short or disrupted sleep has been linked to a higher likelihood of catching viral infections and slower recovery.

Aim for 7–9 hours of sleep per night.
Keep a consistent sleep/wake schedule to keep your circadian rhythm on track.
Reduce blue light exposure 1–2 hours before bed.

Choose Immune-Boosting Foods

A balanced, nutrient-rich diet forms the foundation of winter well-being. Whole foods provide antioxidants, vitamins, minerals, and fibre that help your immune cells function optimally.

Add colourful fruit and vegetables to your diet (rich in vitamin C, beta-carotene, and polyphenols).
Include lean proteins to support repair and immune cell production.
Choose healthy fats (olive oil, nuts, oily fish) for anti-inflammatory support.
Limit ultra-processed or sugary foods, as they can impair immune function when consumed frequently.

Maintain Healthy Vitamin D Levels

In the UK, sunlight is limited for most of autumn and winter, making it challenging to maintain vitamin D levels – a nutrient essential for bone health, immune modulation, and reducing infection risk. Here are a few ways you can support your natural vitamin levels.

Consider taking vitamin D supplements (check with your GP first).
Eat vitamin-fortified foods or oily fish.
Aim for regular exposure to natural daylight, even on cloudy days.

Friends walking outdoors in winter to support immune health, circulation, and seasonal resilience as part of a proactive wellness routine.

Move Your Body

Regular physical activity supports immune health by improving circulation, reducing inflammation, and enhancing the movement of immune cells throughout the body. Moderate, consistent exercise is ideal for winter immune support.

Take daily walks, especially during daylight hours.
Try low-impact strength or cardio training.
Introduce home-based workouts on days when you don’t want to go outside.

Keep Hydrated

Central heating, temperature swings, and lower thirst cues can lead to dehydration in winter, making mucus membranes drier and less effective at defending against viruses.

Drink water consistently throughout the day.
Choose herbal teas for warming comfort without the dehydrating effects of caffeine.
Add electrolytes when training or after heat therapies.

Self-Care

Chronic stress raises cortisol levels, which, over time, can weaken immune defence and affect sleep quality. Winter often brings increased pressure, disrupted routines, and lower mood, making nervous system support especially important.

Try daily breathwork or short mindfulness sessions.
Create structured routines during the darker months.
Aim for regular movement and natural light exposure.

Our Best London Biohacking Treatments to Support Winter Immunity

While lifestyle habits form the foundation of a resilient immune system, certain non-invasive, science-supported biohacking treatments can help you feel stronger, more energised, and better equipped to cope with winter’s challenges.

Here’s how wellness treatment at Re:nu Optimum Health in Greenwich, London, can benefit your immunity in winter.

Cryotherapy

Whole-body cryotherapy chambers provide short exposure to extremely cold air (as low as -110°C). This fast-acting, invigorating therapy activates the body’s natural stress-response pathways, leaving you feeling more energised.