Boost Your Immunity This Fall: Herbs, Nutrition, Sleep & Stress Tips for Women
Many of us feel a subtle shift into Fall, even before the leaves begin to change or the temperatures start to drop. Fall is a season of transition, and not just in nature, but within ourselves.
And yes, it’s a cozy time filled with sweaters and pumpkin spice, but it’s also when our immune systems are put to the test. Between back-to-school germs, jam-packed schedules, and cooler weather, it’s no surprise that fall often brings a spike in seasonal illnesses.
But the good news is that you don’t have to simply wait and hope you’ll stay well, desperately dodging all of the coughing and sneezing around you. Because by supporting your immune system naturally, you can build resistance and move through the season feeling more grounded.
So let’s dive into some simple, practical, and evidence-based ways that you can protect your health this fall.
Nutrition for Immunity
What you put on your plate every day makes a meaningful difference in your immune health. Food is information for your body, sending signals that either strengthen your defenses or leave you more vulnerable. By choosing nutrient-dense, whole foods, you’ll give your immune system the steady support that it needs.
Focus on Whole Foods
Colorful fruits and vegetables: Foods like bell peppers, carrots, sweet potatoes, berries, and citrus are rich in antioxidants like vitamin C and beta-carotene, which strengthen your immune system.
Dark leafy greens: Spinach, kale, Swiss chard and arugula contain folate and magnesium, which are key for both immune system support and hormone regulation.
Legumes, nuts, and seeds: Lentils, chickpeas, black beans, pumpkin seeds, sunflower seeds, almonds, and walnuts are all excellent plant-based sources of zinc, iron, and protein, which are all necessary for immune health.
Whole grains: Oats, quinoa, brown rice and farro support stable blood sugar, which in turn helps maintain balanced hormones and energy.
Foods to Limit for Stronger Immunity
While certain foods can strengthen your defenses, others can weaken them and the biggest culprit is added sugar.
High sugar intake can reduce the effectiveness of white blood cells, the cells that fight off infections. One study even found that consuming the equivalent of a large soda suppressed immune cell activity for up to 5 hours afterward.¹
To support immunity, aim to:
Limit sugary drinks, pastries, and processed snacks.
Choose naturally sweetened whole foods like apples, berries, or pears to satisfy your sweet tooth.
Pair carbohydrates with protein or healthy fats to stabilize blood sugar.
Herbs for Immunity
Herbal remedies offer a time-tested, evidence-based way to strengthen your immune system. Many of them are gentle enough for everyday use and can easily be incorporated into your routine for added immune support.
My Favorite Herbs for Immune Support
Elderberry: These little blue-black berries are known for reducing the severity and duration of colds and flu.
Echinacea: These pink and purple flowers support immune system activation, and are great to use at the first sign of illness.
Astragalus: This adaptogen is best taken over time to build deep immune support and resilience.
Ginger: This spicy root is naturally warming, anti-inflammatory, and soothing for the digestive system.
Practical Ways to Use Herbs
Sip on herbal teas: Enjoy echinacea tea at the first tickle in your throat, or rotate through chamomile, peppermint, and ginger for daily support.
Cook with spices freely: Add turmeric, cinnamon, garlic, or oregano to meals for extra immune-boosting benefits.
Make ginger your best friend: Add fresh ginger to smoothies, soups, tea or juice for its warming, anti-inflammatory properties.
Lean on elderberry: Keep elderberry syrup on hand during cold and flu season. You can read more in my blog on making elderberry syrup here.
Support long-term resilience: Consider an adaptogen blend with astragalus during the fall months for added immune protection.
Prioritize Sleep for Immunity
Simply getting enough sleep is one of the most underestimated strategies for immune support. Deep, restorative sleep is when your body repairs, regenerates, and strengthens immune defenses. There’s no getting around it: sleep is essential.
Tips for Better Sleep
Aim for 7–9 hours: Most women benefit from 7–9 hours for optimal hormone and immune health.
Create a wind-down routine: Swap screens for calming practices like reading or gentle stretching.
Keep your bedroom cool and dark: This environment helps to regulate melatonin, your sleep hormone.
Honor your cycle: Some phases of your menstrual cycle (like the luteal phase) may increase your sleep needs. Listen to your body.
Nervous System Support
Chronic stress takes a very real toll on our bodies by weakening immune function, disrupting hormones, and straining digestion. Because fall often brings packed calendars and shifting routines, it’s especially important to have simple, reliable tools to keep stress in check.
Lifestyle Practices
Breath-work: Just 5 minutes of slow, deep breathing can shift your body into a calmer, parasympathetic state.
Gentle movement: Yoga, walking and stretching reduce cortisol and support circulation.
Mindful breaks: Step outside, feel the fresh fall air, and give yourself permission to pause and reset.
Set boundaries: Protect your time and energy. It’s okay to say no to invitations or events that drain you.
Prioritize joy: Small moments of fun and laughter are powerful immune boosters. Watch a funny movie, listen to a comedian, connect with friends.
Stay connected: Social support is linked to stronger immunity and hormone balance. Maintain supportive relationships through coffee dates, phone calls, or quick messages.
Bringing It All Together
When it comes to staying well in the fall, it’s not about a single supplement or quick fix. It’s about creating a lifestyle that supports your whole self. Nourishing food, herbs, restful sleep, and mindful stress management work together to keep your immune system strong.
And if you want personalized guidance tailored to your unique hormone balance, fertility, and immune needs, I’d be honored to work with you. You can schedule your 1:1 session with me below or learn more about my services here.
Resources:
¹ Sanchez, A. et al. (1973). Role of sugars in human neutrophilic phagocytosis. The American Journal of Clinical Nutrition.
