5 Simple Ways to Support Your Immune System This Fall

As the weather cools and the days get shorter, it’s natural for our bodies to feel a little more vulnerable. On top of that, if you have young kids, you know how sicknesses seem to rear their ugly heads this time of year. Fall is beautiful, but it’s also the season when colds, flu, and other bugs start circulating. Instead of waiting until you feel run down, this is the perfect time to be proactive and give your immune system some extra love.

In functional medicine, we know that your immune system is deeply interconnected with your gut health, sleep quality, stress resilience, and the nutrients you’re feeding your body. Small, intentional daily practices can make a big difference in how resilient you feel.

Here are my top five ways to support your immune system this season:

1. Prioritize Restful Sleep

Your body does its best repair and regeneration while you sleep. Skimping on sleep, even just a few nights in a row, can reduce your immune resilience. Aim for 7–9 hours of quality sleep, keep a consistent bedtime, and think of your sleep routine as part of your wellness prescription. Now is the time to hone in on your sleep hygiene and think about following the 3-2-1 rule, which I love recommending to my patients. 

• 3 hours before bedtime: no food

• 2 hours before bedtime: no drinks

• 1 hour before bedtime: no screens

Additionally, a good magnesium supplement can really help support your circadian rhythm and sleep schedule. 

2. Nourishing your body with a Balanced Diet

Focus on nourishing your body with protein, antioxidants, phytonutrient filled foods like leafy greens, and colorful fruits and vegetables, as well as foods that support your gut microbiome.

• Protein helps to maintain the integrity of our immune cells and keeps our blood sugar balanced so we don’t reach for as many sugar-laden foods and snacks. Meats, nuts and seeds, eggs and beans are great sources. Supplementing with protein powder can also be really helpful. 

• Antioxidants: Antioxidants are compounds that help protect your cells from oxidative stress and damage caused by free radicals. Many are found naturally in whole foods, especially colorful fruits, vegetables, nuts, seeds, and spices. 

• Vitamin C → citrus fruits, strawberries, bell peppers, broccoli

• Vitamin E → almonds, sunflower seeds, spinach, avocado

• Selenium → Brazil nuts, seafood, eggs

• Glutathione (the “master antioxidant”) → found in asparagus, spinach, avocado, garlic

• Coenzyme Q10 (CoQ10) → fatty fish, organ meats, whole grains

• Gut loving foods: sauerkraut, kimchi, yogurt with live cultures, kefir, miso, tempeh, fermented coconut yogurt. 

• Reduce the amount of sugar you are consuming due to its inflammatory properties.

Eating “in-season” can also be beneficial! Fall produce is loaded with immune-supportive nutrients. Think vitamin C-rich citrus, zinc-packed pumpkin seeds, antioxidant-rich apples, and warming spices like ginger, turmeric, and cinnamon. Eating with the seasons not only provides more nutrient variety but also helps your body stay in rhythm with nature. An easy way to do this is registering at a local CSA to have the in-season produce already picked out for you. 

Not exactly a nutrient, but staying hydrated is also critical for immunity. I love and recommend starting your day with electrolytes and lemon water to aid in digestion, replenish your minerals lost overnight and hydrate your body from within. 

3. Support Gut Health

About 70% of your immune system lives in your gut, which makes digestion a key player in staying well. Focus on whole, fiber-rich foods, add in fermented options like sauerkraut or kimchi, and consider rotating a variety of plant foods to keep your microbiome diverse and strong.  (See list of foods above) This would also be a great time to start a probiotic if you have been taking a break for the summer!

4. Manage Stress Daily

Chronic stress is one of the biggest suppressors of immunity. Simple daily practices, like regular exercise, breathwork and meditation, or a quick walk in nature can help keep cortisol balanced and your immune defenses strong. Even five intentional minutes of slowing down can reset your system.

5. Stay Active, But Don’t Overdo It

Movement keeps your lymphatic system flowing and your immune cells active. Gentle to moderate exercise like walking, yoga, or strength training is supportive, while over-exercising can actually weaken your immune response. Listen to your body and move in ways that energize rather than deplete you. Strength training and low intensity steady state (ie. walking) are my personal favorites.

Supplements for Fall Immunity

While lifestyle and diet is always the foundation, supplements can give your immune system that extra edge during the fall and winter months. Here are some of my go-to’s:

• Vitamin D3 + K2: Many people’s vitamin D levels dip as the sunlight fades. Vitamin D plays a huge role in immune regulation, and pairing it with K2 supports proper absorption and bone health.

• Vitamin C: A classic immune supporter that also helps reduce oxidative stress. Food sources are always best, but a high-quality supplement can be helpful during cold and flu season.

• Zinc: Supports immune cell function and can shorten the duration of colds when taken at the first sign of symptoms.

• Probiotics: To keep your gut microbiome balanced and resilient. A broad-spectrum probiotic or rotating strains can be especially supportive.

• Elderberry or Echinacea: Botanicals traditionally used to strengthen immune defenses, especially at the first sign of sniffles. I also love giving this to my kids daily when school starts back up.

• Magnesium: Not only helps with stress and sleep (two big immune pillars), but also supports hundreds of enzymatic processes in the body.

Note: It’s always best to personalize supplements based on your unique needs, lab work, and health history. If you’re unsure which are right for you, consider working with a functional medicine provider for guidance.

Final Thought

Immune health isn’t about quick fixes or “hacks.” It’s about consistent, foundational practices that keep your body resilient year-round. This fall, think of your wellness routine as building a strong internal environment so your body is ready to handle whatever comes it’s way.

Wishing you a cozy, healthy, and resilient season ahead🍂

With warmth and wellness,

- Dr. Leigh