When fall arrives, the air becomes brisk and fills with the familiar scent of pencils, signaling a new school year. But along with that, harmful germs are also present, ready to strike. Luckily, there are simple ways to support immunity and stay strong against viruses.
Illnesses to beware of this fall and winter
Common illnesses include RSV, which causes cold-like symptoms; the flu, with a stuffy nose, sore throat, cough, body aches, and fever; the common cold, with similar symptoms minus aches and fever; and COVID-19, which can cause flu-like symptoms and, in severe cases, shortness of breath.
Who’s most vulnerable?
Children, due to their underdeveloped immune systems, are highly susceptible. Vulnerable groups also include those over 65, pregnant women, smokers, and people with chronic illnesses or weakened immune systems.
What to eat for immune health
Since the immune system and gut health are linked, focus on gut-supporting foods. Nutrient-dense macronutrients—carbohydrates, proteins, and healthy fats—are essential. Avoid simple carbs, sugars, and processed foods, which can cause blood sugar spikes and stress responses.
Antioxidants
Eat a variety of brightly colored fruits and vegetables high in antioxidants—such as berries, leafy greens, carrots, and squash—that offer anti-inflammatory and anti-aging benefits, and help prevent chronic diseases.
Healthy fats
Include healthy fats like extra-virgin olive oil, coconut oil, avocado, and nuts to combat inflammation and support cellular health.
Fermented foods
Foods with live bacteria—like kefir, sauerkraut, kimchi, and yogurt—provide probiotics that support gut health and the immune system.
Herbal teas and soups
Herbal teas, soups, and bone broth are nourishing and soothing. Add garlic and warming spices like ginger, cinnamon, and turmeric for their antioxidant and antimicrobial properties.
Supplements for immune support
While nutrients from food are ideal, supplements can help fill gaps. They are a convenient way to ensure adequate intake of immune-boosting compounds.
Echinacea
Echinacea has antiviral, anti-inflammatory, and antioxidant properties that may help reduce the risk of illness and ease symptoms.
N-acetylcysteine (NAC)
Found in onions and garlic, NAC converts in the body to cysteine, supporting glutathione production. It can thin mucus, reduce inflammation, and support immune function.
Get active to activate immunity
Exercise increases circulation of immune cells, helping detect and respond to illnesses earlier. It also flushes bacteria from the lungs and airways, with additional benefits like reduced stress and improved overall health.
Prioritize sleep
Sleeping less than seven hours increases cold risk. During sleep, the body builds defenses; without enough rest, it lacks antibodies to fight infections. Establishing a bedtime routine, avoiding screens, and limiting caffeine can improve sleep quality.
De-stress
Stress weakens white blood cells, making us more vulnerable to infection. Simple practices like yoga or relaxing teas can support mental and physical health.
By Emilie Richardson-Dupuis
