Dr. Kristin Lander
As we head into late fall, many people start thinking about cold and flu season — and wondering how to strengthen their immune system. While no magic pill guarantees you won’t get sick, certain evidence-based strategies can give your body the best chance to stay resilient.
Here are five holistic ways to support your immune health this season:
Prioritize Restorative Sleep
Your immune system works hardest while you sleep. Aim for seven to nine hours of quality sleep each night. Establishing a regular bedtime, limiting screen use before bed, and creating a calming nighttime routine can help improve both sleep quality and immune strength.
Nourish with a Balanced Diet
A colorful, whole-foods diet provides the vitamins, minerals, and antioxidants your immune system needs. Focus on vegetables, fruits, healthy fats, lean proteins, and fiber-rich carbohydrates. Zinc (found in foods like pumpkin seeds and lentils) and vitamin C (citrus, peppers, greens) are especially important during the fall and winter.
Manage Stress Proactively
Chronic stress suppresses immune function over time. Build small stress-reduction habits into your day — even a few minutes of deep breathing, mindfulness, or a short walk can make a meaningful difference.
Stay Hydrated
Hydration helps maintain healthy mucous membranes, which act as a frontline defense against viruses. Aim to drink half your body weight in ounces of water daily. Herbal teas and broths are also great hydrating options in cooler weather.
Keep Moving
Regular, moderate exercise boosts immune function, while excessive intense exercise can temporarily suppress it. Find a balance that works for you — gentle walks, stretching, or light strength training are excellent ways to keep your body strong without overtaxing your system.
If you’re curious about specific supplements, I recommend consulting with a qualified professional to tailor choices to your unique needs. While supplements like vitamin D or probiotics can sometimes help, the foundation of immune resilience is built on daily habits.
This fall, focus on what you can control: nourish your body, reduce stress, stay hydrated, and rest well. With consistent care, you can support a stronger, more resilient you all season long.
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