The Fall and Winter seasons bring colder weather, shorter days, and more exposure to seasonal bugs. It’s a smart time to focus on immune resilience! Here are practical, science-backed strategies you can start using right away to keep you immune system at it’s best.

💤Sleep

• Sleep is your number one immune boosting buddy. Prioritizing sleep, or making small improvements in your sleep, will support your immune system everyday. While sleeping, our bodies produces infection-fighting cells. When we are short on sleep, our immune system also falls short. For practical tips on sleeping better, read more in this blog.

🥗 Nutrition

• Eat a rainbow of produce: Aim for dark greens (think spinach, kale, mustard/turnip/collard greens, broccoli, etc.), red tomatoes, purple cabbage or blueberries, orange carrots, citrus fruits, and more for vitamins C, A, and a big variety of phytonutrients.

• Spices & herbs: Garlic, ginger, turmeric, and herbs (like parsley, dill, oregano, thyme, cilantro) have antimicrobial and anti-inflammatory compounds.

💧 Hydration & Environment

• Stay hydrated: Helps your body transport nutrients and immune fighting compounds in the body. In addition, staying hydrated helps to keep nasal passages moisturized, making it more difficult for viruses to get in.

• Hand hygiene: Still one of the simplest and most effective immune supports. Wash your hands often with soap and water for 20-30 seconds, and clean frequently touched surfaces, like your phone, keyboard, or door handles, often.

🏃 Movement & Lifestyle

• Regular exercise: Moderate activity (walking, dancing, resistance training) boosts circulation of immune cells. Aim to move your body intentionally most days of the week.

• Stress management: Chronic stress increases cortisol, which can weaken immune defenses. Try mindfulness, journaling, breathwork, or simple daily downtime.

• Time outdoors: Daylight exposure supports Vitamin D production and mood balance. Vitamin D is key for a healthy functioning immune system. If you’ve had a low Vitamin D in the past, consider having your level checked to see if a supplement is needed for the next few months.

Written by: Stephanie Anklan, Registered Dietitian