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Autumn can be both a beautiful and sad season. As leaves change colour, we can observe a palette of stunning, soft colours surrounding us; at the same time, the weather is getting colder, and waking up to crispy cold mornings gets harder and harder. And so does keeping your immunity and health in check. Due to the changing weather, it is normal that this season comes with sore throats and flu-like sicknesses.
As the leaves reach the ground and temperatures drop, protecting your health during autumn is important. One of the best ways to do this is to boost your immunity. Here’s a guide on how to do it, along with some recommended products:
The Importance of Immunity
Your immune system is your body’s defence against illness and disease. When it’s working properly, it can help protect you from various infections, including the common cold, flu, and even more serious illnesses.
There are many things you can do to boost your immunity, including:
Eating a Healthy Diet
A diet rich in fruits, vegetables, and whole grains can give your body the proper nutrients to function properly. We recommend stocking up on nutrient-dense seasonal foods, which are abundant in the fall.
🎃 Pumpkins and squash: Packed with vitamins, antioxidants, and fibre.
🍠 Beets and sweet potatoes: Rich in beta-carotene and potassium.
🥕 Carrots: Loaded with vitamin A and fibre.
🍒 Cranberries: Known for their high antioxidant content.
🥬 Leafy greens: Spinach and kale offer essential vitamins and minerals.
Such foods are also rich in vitamins and antioxidants, which help boost immunity, calm oxidative stress, and balance inflammation. A well-balanced diet is essential for optimal immune function. While research is ongoing, evidence suggests that micronutrient deficiencies can impact immune responses.
Key Micronutrients for Immunity:
- Zinc
- Selenium
- Iron
- Copper
- Folic acid
- Vitamins A, B6, C, and E
Strengthen Your Gut Health
It’s no secret that our gut flora (also known as the microbiome) helps keep our immune system in check, and it also has anti-inflammatory and antibacterial properties.
Did you know that about 70% of your immune system is harboured by your gut?
Our microbiomes are essential for health; although scientists are still heavily exploring this field, it is now clear that a healthy gut plays a significant role in our overall health. And, of course, this relates to our diets and lifestyles.
To strengthen your gut health, you can incorporate probiotics into your diet. Although you can do this via supplements, we would rather recommend diversifying your foods and trying natural ways such as:
- Kombucha, which you can simply make at home using this starter kit.
- Kefir, which you can also start doing at home with our step-by-step guide.
- Other fermented foods such as yoghurt, sauerkraut, kimchi or tempeh are also a great source of probiotics.
- Pickles and any pickled vegetables help to preserve and add beneficial bacteria to your gut.
There are many ways to add probiotics to your diet; remember to diversify to ensure that your gut gets plenty of different beneficial bacteria.
Getting Enough Sleep
Sleep may not be something you expected as the next suggestion, but it is crucial for maintaining physical and mental health. While you might not expect it, quality sleep is essential for the body to repair itself and function optimally since it repairs cells and tissues during sleep. That might be why many diseases such as heart attacks, high blood pressure, diabetes, obesity, depression and many others are linked to sleep deprivation.
Aim for 7-8 hours of sleep per night.
Skipping on sleep can weaken your immune system and make you more susceptible to infections and illnesses.
Managing Stress
Stress, especially chronic stress, can weaken your immune system. Beyond the immune system, stress impacts our digestion, cardiovascular system, muscles and weight control.
🧠 Chronic stress can shrink brain cells and impair memory
💡 Stress hormones can accelerate ageing and damage our cells
🏥 Stress-related diseases can manifest long before we realise their origins
🌍 Creating healthier work environments can reduce stress and improve well-being
Did you know scientists have been studying stress in Baboons to analyse human stress? By understanding the factors contributing to stress in these primates, researchers can gain insights into how stress may affect human health and develop strategies for managing stress-related conditions.
Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature. Social connections and support may also help to counteract the effects of stress.
Find what works for you and start implementing it in your daily routine. These strategies can effectively manage stress and improve your overall health and well-being.
Exercising Regularly
We get it; the days are getting colder and darker, so the urge to hibernate on a sofa is rising. But moving your body regularly has a big effect. Not only does it make a big difference when it comes to immunity, but it is also an important factor in mental well-being and has been shown to reduce symptoms of depression.
You don’t have to love exercising… consistent, moderate exercise is enough to enhance your immune system and improve your overall mood. Aim for about 30 minutes of moderate exercise most days of the week; add in some walks and outdoor time to stay fit and healthy.
Things to Avoid
Avoid smoking, drinking alcohol and excessive caffeine, especially at times when you feel a bit under the weather. Smoking and alcohol consumption are well-known risk factors for various health problems, including weakened immunity. These substances can significantly impair your body’s ability to fight off infections and diseases.
If you’re trying to boost your immunity and recover from an illness, it’s important to avoid smoking and limit your alcohol or caffeine intake. Smoking, caffeine and alcohol consumption can further strain your immune system, making it more difficult for your body to recover. By doing so, you can give your body the best possible chance to fight off the infection and recover quickly.
Essential Vitamins for Immunity
In addition to the above, certain vitamins are particularly important for boosting immunity. These include:
Vitamin C
This vitamin is a powerful antioxidant that helps protect your cells from damage. It is also essential for producing white blood cells, which help fight infection.
Food sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries), kiwi, bell peppers, broccoli, spinach, and tomatoes.
Recommended daily intake: 75-90 mg for adults (higher for smokers)
Vitamin D
Vitamin D is essential for many body functions, including immune function. It helps regulate the immune system and helps the body produce white blood cells.
Aim to get at least 10-30 minutes of sunlight multiple times a week.
Food sources: Fatty fish (salmon, mackerel, tuna), fortified dairy products (milk, yoghurt), eggs, and fortified cereals.
Recommended daily intake: 400-800 IU for adults. However, many people may need more, especially during the winter months when sunlight exposure is limited. You should aim to get at least 10-30 minutes of sunlight multiple times a week to help your body produce vitamin D.
Zinc
Zinc is a mineral that is essential for many bodily functions, including immune function. It helps the body produce white blood cells and helps to regulate the immune system.
Food sources: Oysters, meat (red meat, poultry), beans, nuts, seeds, and whole grains.
Recommended daily intake: 11 mg for men, 8 mg for women
Omega-3 fatty acids
Omega-3 fatty acids are essential fatty acids that are found in fish, flaxseeds, and chia seeds. They help to reduce inflammation and improve immune function.
Food sources: Fatty fish (salmon, mackerel, tuna), flaxseeds, chia seeds, walnuts, and hemp seeds.
Recommended daily intake: 250-500 mg for adults.
Improve Immunity With Herbs And Supplements?
While a balanced diet and healthy lifestyle are crucial for a strong immune system, herbs and supplements can provide additional support. Certain herbs, such as echinacea, elderberry, and ginger, have been traditionally used to boost immunity. Additionally, supplements containing vitamins C, D, zinc, and selenium can help fortify your body’s defenses. It’s important to consult with a healthcare professional before starting any new supplements or herbal remedies, especially if you have underlying health conditions.
Recommended Products For Immunity
If you’re looking for a convenient way to boost your immunity, consider taking a supplement that contains these essential vitamins. Here are a few recommended products:
- Try a full-fetched Immune System Vitamin Bundle containing Vitamin D3 & K2 capsules, Vegan Omega-3 capsules, Multivitamin capsules, and Curcumin capsules.
- This set from Nature’s Way contains Immune Multivitamin Gummies and Vitamin B Complex Gummies.
- A Hot Shot box from Kloster Kitchen contains ginger shots from organic ingredients, which can help boost your immune system and reduce inflammation. Similarly, the Ginger Shot Cure set can help you establish a revitalising routine.
- An easy way to fulfil your Vitamin C intake is with the Kloster Kitchen Fruit Shot box.
- Finally, this family set from NatureWays contains multivitamin gummies for the whole family.
Tips For Immunity Boost Recipes
In addition to taking supplements, there are also many DIY recipes that you can make at home to boost your immunity. Here are a few examples:
Ginger-lemon-turmeric tea
This tea is packed with antioxidants and can help boost your immune system. To make it, simply steep a slice of ginger, a lemon wedge, and a teaspoon of turmeric powder in hot water for 5 minutes.
Elderberry syrup
Elderberry syrup is a traditional remedy for colds and flu. It is rich in antioxidants and can help boost your immune system.
Homemade bone broth
Bone broth is a rich source of nutrients that can help boost your immune system. It is also a great way to get some extra collagen.
By embracing a holistic approach to wellness, incorporating a balanced diet, regular exercise, stress management techniques, and targeted supplements, you can significantly boost your immunity and navigate the autumn season with vitality and resilience. Remember, a healthy mind and body are interconnected, and by nurturing both, you’re investing in your long-term well-being.
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