Strengthening Your Immunity This Fall

As the seasons change and cooler weather rolls in, our immune systems can face new challenges. From seasonal allergies to colds, flu, and COVID-19, staying healthy this fall means being proactive about your well-being. We believe strong immunity comes from a whole-person approach—combining smart nutrition, movement, rest, and prevention.

Fuel Your Body With Good Nutrition

What you eat plays a powerful role in immune function. Focus on:

Colorful produce like leafy greens, citrus, and squash for antioxidants and vitamin C.
Protein rich foods (lean meats, beans, lentils, eggs) to support antibody production.
Zinc and vitamin D sources such as nuts, seeds, mushrooms, and fortified foods—nutrients often linked to immunity.
Staying hydrated with water and herbal teas, which can help your body fight off infection.

Move Your Body

Physical activity is not only good for your muscles and heart—it also boosts immune health. Aim for at least 150 minutes of moderate exercise per week, whether it’s brisk walking, yoga, strength training, or enjoying the crisp fall air on a hike.

Prioritize Quality Sleep

Sleep is when your body repairs, restores, and strengthens its defenses. Adults should aim for 7–9 hours each night. Creating a calming night time routine—dim lights, limit screens, sip a warm tea—can make falling asleep easier and more restorative.

Know the Difference: Allergies vs. Cold, Flu, and COVID

Allergies

Symptoms: Clear runny nose, itchy or watery eyes, and sneezing. Symptoms may last for weeks or flare when exposed to allergens such as pollen or pet dander.
Treatment: Avoid known allergens when possible. Over-the-counter antihistamines, nasal sprays, or decongestants may help relieve symptoms.

Cold

Symptoms: Gradual onset with sneezing, congestion, and mild body aches. Usually resolves in 7–10 days.
Treatment: Rest, stay hydrated, and use decongestants or pain relievers as needed for comfort.

Flu

Symptoms: Sudden onset of fever, fatigue, cough, and body aches. Symptoms can be more intense than a common cold.
Treatment: Rest and hydration are key. Fever reducers or antiviral medications may be recommended. See your healthcare provider if symptoms are severe or you’re at higher risk for complications.

COVID-19

Symptoms: Wide range, but often includes fever, fatigue, cough, sore throat, congestion, headache, and body aches. Some people experience loss of taste or smell, shortness of breath, or gastrointestinal upset. Symptoms may overlap with cold or flu but can last longer.
Treatment: Rest and hydration. Over-the-counter medications may help ease symptoms. Testing is the only way to confirm COVID-19. Contact your healthcare provider for guidance, especially if you’re at higher risk or symptoms worsen.

Stay Up to Date on Vaccines

One of the most effective ways to protect yourself and your community is by keeping current on recommended vaccines. The annual flu vaccine is your best defense against influenza, and updated COVID-19 vaccines help reduce the risk of severe illness. Ask your healthcare provider which vaccines are right for you this season.