As the temperatures drop, and we head from fall into winter this is often a challenging season for our immune systems. With the increased risk of colds, flu, and other illnesses, it’s essential to prioritize our health and strengthen our immune systems. Fortunately, there are several natural ways to boost your immunity and stay healthy during the fall season. Today I am sharing 10 wellness tips to help you do just that.

1. Eat a Balanced Diet. Maintaining a well-balanced diet is the foundation of a strong immune system. Fall brings an abundance of seasonal fruits and vegetables like apples, pumpkins, and squash, which are rich in vitamins, minerals, and antioxidants. These nutrients play a crucial role in supporting your immune system. Focus on incorporating a variety of colorful fruits and vegetables into your meals to ensure you get a wide range of essential nutrients.

Additionally, consider including immune-boosting foods like garlic, ginger, turmeric, and mushrooms in your diet. These foods contain compounds that have been shown to enhance immune function and help your body fend off infections.

2. Stay Hydrated. Proper hydration is essential for maintaining overall health and supporting your immune system. As the weather gets cooler, it’s easy to forget to drink enough water, but staying hydrated is just as important in the fall as it is during the summer months. Aim to drink at least eight glasses of water a day, and consider sipping on herbal teas or warm water with lemon to stay cozy and hydrated.

3. Prioritize Sleep. Adequate sleep is crucial for a well-functioning immune system. During deep sleep, your body produces cytokines, proteins that help regulate the immune response. Chronic sleep deprivation can weaken your immune defenses, making you more susceptible to illnesses. Aim for 7-9 hours of quality sleep each night to ensure your immune system is operating at its best.

4. Use A Humidifier. A humidifier can help create a more inhospitable environment for the flu. Researchers at Columbia University discovered that flu epidemics nearly always followed a drop-in air humidity.  Flu viruses circulate less effectively in humid environments.

5. Dishwasher and Dryer Heat. Flu viruses can not live in high temperatures. Using your dishwasher and dryers on the highest temperature settings can kill germs and sanitize belongings. You can use your dishwasher to clean and sanitize children’s toys and pacifiers by running them through a high heat cycle with no detergent, just vinegar. And, instead of washing throw pillows, little blankets, winter coats, or stuffed animals your child might sleep with, you can throw those in the dryer for 30 minutes at high temperatures to kill any viruses that have landed on the surface

6. Manage Stress. Stress can take a toll on your immune system, making you more vulnerable to infections. Fall often brings increased stress with the return of school, busier work schedules, and the approaching holiday season. It’s important to find healthy ways to manage stress, such as practicing relaxation techniques like deep breathing, meditation, or yoga. Make time for self-care and prioritize activities that help you unwind and reduce stress.

7. Regular Exercise. Regular physical activity is another key to maintaining a robust immune system. Exercise helps improve circulation, reduce inflammation, and enhance overall immune function. In the fall, outdoor activities like hiking, biking, and jogging can be particularly enjoyable as the weather cools down. However, even indoor workouts can provide immune-boosting benefits. Aim for at least 150 minutes of moderate-intensity exercise per week to support your immune health.

8. Proper Hand Hygiene. With the flu season around the corner, it’s crucial to practice good hand hygiene. Wash your hands frequently with soap and warm water for at least 20 seconds, especially after being in public places or touching surfaces that others may have touched. Carry hand sanitizer with you when you’re on the go, and avoid touching your face to minimize the risk of infection.

9. Cover your food and drinks when in public places. If you drink out of a mug or a glass or water while at work, you might want to put a lid or a coaster on top so other people’s germs can’t land in your drink.

10. Consider Supplements. While it’s best to get your nutrients from whole foods, some people may benefit from supplements to fill nutritional gaps. Vitamin C, vitamin D, and zinc are known to support immune function. I’ve been using an Immune Support Bundle that includes a new Rosemary Fig Immunity Fizz with Vitamin C, Vitamin D, and Zinc, but the new MushroomPowder Daily Defense to support immune response on a cellular level. The 2 together are a powerhouse for immune support!

As the season unfolds, taking proactive steps to boost your immune system naturally can help you stay healthy and enjoy the beauty of this transitional time of year. Embrace these wellness tips, and your immune system will thank you by keeping you feeling your best throughout the season and beyond.