5 Ways To Boost Immunity This Fall and Winter

5 Ways To Boost Immunity This Fall and Winter

The seasonal shift can leave you more vulnerable to illness if your immune system isn’t at its best, particularly with cold, flu and allergy season just around the corner. However, there are many things that you can do today to prevent getting sick in the future!

Here are 5 ways to boost your immunity during the cold winter months to prevent illness and have a healthy Fall & Winter season:

Maintain A Consistent Sleep Schedule:

Sleep deprivation can have a negative impact on your immune system, metabolism, and brain. It’s recommended that adults get about 8 hours of sleep and children get 10 hours. This time spent resting allows your body to heal itself, helps keep your hormones balanced, and helps your immune system function in balance. Sleep tight!

Amp Up Your Nutrition:

Fruit and veggies are nutritional powerhouses when it comes to protecting health and boosting our immune systems and autumn means a fantastic array of new in-season produce. Choose more foods that are rich in antioxidants vitamin C and beta-carotene, such as citrus fruits, cabbage, broccoli, pumpkin, sweet potato, and spinach. In general, make sure that treats are occasional and healthy foods are still a part of your daily routine.

Manage Your Stress:

Stress occurs when life events surpass your abilities to cope. It causes your body to produce greater levels of the stress hormone cortisol. Over time, your body can get used to having too much cortisol in your blood, and this opens the door for inflammation and decreased immunity. Activities that may help you manage your stress include meditation, exercise, journaling, yoga, and other mindfulness practices. You may also benefit from seeing a licensed counselor or therapist, whether virtually or in person.

Exercise Regularly:

It can be difficult to stay active and get enough exercise during the Fall and Winter, but lack of exercise during these months can greatly contribute to the drop in our immune systems. Regular, moderate exercise may reduce inflammation and help your immune cells regenerate regularly. Examples of moderate exercise include brisk walking, steady bicycling, jogging, swimming, and light hiking. Most people should aim for at least 150 minutes of moderate exercise per week.


FITTEAM IMMUNE is a blend of organic vitamins and nutrients that are consistently at the forefront of research in immunity. Add IMMUNE to a glass of water for a refreshing boost for your immunity.


Maryann Walsh, MFN, RD, CDE
Registered Dietitian/ Nutrition Communications Specialist