Boost Your Immune System This Fall
7 Tips for Staying Healthy through the Fall
As the days get shorter and cooler (the parts we don’t necessarily love about fall) Fall also brings beauty with the changing of leaves and crisp air.
Bring on all cozy vibes with sweaters, flannels, hoodies and boots, yes please!
However, it also marks the start of cold and flu season… womp, womp, womp!
Being sick is the last thing any of us needs or wants when we have goals to achieve!
Therefore, we must focus on keeping our body strong and resilient all season long. It is essential to give your immune system the support it needs to optimally function each day as you continue to become the best version of yourself.
Read below for seven, simple yet sustainable ways to boost your immune health this fall.
1. Focus on Immune-Boosting Foods
Eating a balanced, nutrient-rich diet is one of the best ways to enhance your immune system.
(Food First, Supplements Second 😉)
We love to cycle through certain foods depending on the seasonal superfoods.
Fall means Pumpkin everything season! Both Pumpkin & Squash are filled with vitamins C and A, which support immune function and skin health. Canned pumpkin is good to have on hand for seasonal baking recipes and we are looking forward to making homemade Squash soup so soon!
Citrus Fruits: Oranges, Grapefruits & Lemons are packed with vitamin C, a powerful antioxidant that strengthens immune defense.
Garlic & Onions: These can help fight off infections.
Leafy Greens: Spinach, kale & Swiss chard are full of vitamins, minerals, antioxidants.
Mushrooms: Varieties are known for their immune-enhancing properties.
2. Stay Hydrated
Though it may be much easier to focus on hydration and winning your water through the summer, staying hydrated is just as important during the cooler months. Water helps your body flush out toxins and keeps your immune system functioning optimally. Try drinking warm herbal teas or adding lemon (antioxidants as shared above). For The Ultimate Route to Hydration. Check out our previous blog post HERE.
3. Get Plenty of Sleep
I know I know; it is so hard to get the full 8/9 hours of sleep each night. But ask yourself WHAT are you doing to make sleep a priority each day? Because rest is crucial for immune health, as your body repairs and regenerates during sleep (& of course for those whose goal is fat loss and/ or muscle building). Start with small, sustainable steps like establishing a regular sleep routine by going to bed and waking up at the same time each day, including weekends! Aim for 7-9 hours per night, a dark, cool room, and create “rules” for yourself like lights out by X time, no screen scrolling in bed etc. All of this will allow you to prioritize your sleep.
4. Exercise Regularly
Moderate, consistent exercise can boost your immune system by promoting circulation, reducing inflammation, and stimulating the production of infection-fighting cells—BAM! Much more benefits than building muscle and breaking a sweat, that’s for sure! “Movement” is not exercise but is part of the “Big 4” when we are focusing on fat burning, metabolism, heart health and overall, a healthier YOU. Creating a daily step count goal is one thing and strength training/ workout split is another. Complete a form submission HERE if you are seeking for 1:1 in studio personal training or online services we provide like a custom workout regime that would help you achieve your fitness goals.
5. Prioritize Stress Management
We all face stress from time to time, so learning how to cope with it is best. A recommended read for a perspective shift of stress is: “The Upside of Stress”
Chronic stress can weaken your immune system, making you more susceptible to illnesses. Incorporate mindfulness practices such as meditation, deep breathing, or yoga into your daily routine for sustainable stress… is that a thing? It could be!
6. Supplement with Vitamin D
Let’s be honest here Flu season should actually be called “Vitamin D deficiency season” !!!
As daylight hours decrease in fall, it becomes harder to get enough vitamin D naturally. Vitamin D is essential for immune function, so consider supplementing or eating foods rich in this vitamin, such as fatty fish (salmon, tuna) eggs to name a few.
Otherwise, Food First, Supplements Second.
Highly Absorbable Vitamin D HERE
Alternative if seeking a pill form HERE
*We have only ever seen one individual’s bloodwork HIGH in Vitamin D, and as soon as they pulled their supplement—it dropped to normal range. This does not happen often, so we recommend you specifically ask to test your vitamin D levels when you go for your next round of bloodwork, as they sometimes won’t test it unless you’ve asked.
7. Consider Probiotics
Gut health plays a major role in immune function. Incorporate probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi into your diet to support a healthy gut. If you’re looking for an extra boost, consider a high-quality probiotic supplement to help balance your gut flora.
The complete daily nutrient pack I take and recommend everyone to start taking each day contains 6 different products that will give your body what it needs for a strong immune system, one being a probiotic.
You can find it HERE.
*If you or someone that you know takes ANY antibiotic on a regular basis, the need to be taking a probiotic alongside as antibiotics can disrupt the balance of beneficial bacteria in the microbiome, leading to digestive issues and other complications. Probiotics can help replenish these beneficial microbes and support overall wellness.
This fall, make your immune system a priority. With the right combination of nutrient-rich foods, a mix of supplements, regular exercise, plenty of sleep and stress management, you can strengthen your body’s natural defenses and enjoy a healthier, more energized season. Don’t wait until you’re sick. Focus on being Proactive rather than Reactive this Fall Season.
Start boosting your immune system today with these seven, simple, sustainable steps shared above!