As the leaves begin to change and the air turns crisp, the fall season brings with it a shift in routine, especially for families with kids heading back to school. This time of year also marks the beginning of cold and flu season, making it essential to prioritize immune health. Supporting your immune system can help you and your family stay healthy and resilient as the seasons change. Here’s how you can boost your immune health during this transitional period.

Prioritize Nutrient-Dense Foods

A strong immune system starts with a nutrient-rich diet. Focus on incorporating a variety of whole foods that provide essential vitamins and minerals known to support immune function:

• Vitamin C: Found in citrus fruits, bell peppers, strawberries, and broccoli, vitamin C is a powerful antioxidant that helps protect against infection.

• Zinc: Essential for immune cell function, zinc is found in foods like pumpkin seeds, lentils, chickpeas, and whole grains.

• Vitamin D: As sunlight exposure decreases in the fall, it’s important to get enough vitamin D from food sources like fatty fish, eggs, and fortified products, or consider supplementation.

• Probiotics: Gut health plays a crucial role in immune function. Include fermented foods like yogurt, kefir, sauerkraut, and kombucha to support a healthy gut microbiome.

• Garlic and Onions: These alliums are rich in compounds like allicin and quercetin, which have antimicrobial and anti-inflammatory properties, helping to boost the immune system.

Immune Boosting Recipe

Lemon Gut Shot 

Ingredients:

1 lemon

2 tbsp ground ginger

1 tsp cinnamon

2 tbsp Turmeric

1 cup water

Instructions:

Use a high powered blender to thoroughly blend all ingredients.  Store in a mason jar in the refrigerator.  Shake well before serving each day.  Drink 1 oz in the morning on an empty stomach.  If sick or constipated, drink 1 oz 2-4x/day.  

Holistic Supplement Suggestions

While a balanced diet is foundational, here are a few of my favorite holistic supplements that can provide additional immune support, especially during the colder months:

• St. Francis Herb Farm tinctures:  I really like their Deep Immune, Deep Immune (for kids), Respiracleanse, Ear Oil (great for ear infections), elderberry cough syrup and elderberry kids cough syrup. Sign up for my Fullscript account to receive 10% off.

• Mushroom Extracts (Chaga): Protect Now from Eversio Wellness. Chaga has about 50 times the. number of antioxidants as blueberries. Chaga neutralizes free radicals in the body and help to maintain cell integrity and stop oxidation which means less stress on the body and healthy aging. Save 15% off Eversio Wellness with code RAINCOASTWELLNESS. 

• Vitamin C with Bioflavonoids: A supplement combining vitamin C with bioflavonoids can offer enhanced antioxidant support, promoting overall immune function.

• Oil of Oregano: Oregano oil is a potent antimicrobial that can be particularly useful at the onset of a cold or flu. It can be taken as a supplement or added to a diffuser to purify the air.

• BeesKeepers Throat Spray: Propolis spray to relieve sore throats and throat infections. Great source of antioxidants.

A strong immune system is your best defense against the challenges of the colder months ahead.

Stay healthy!

xo Richelle