Fall Immunity Boosters
The arrival of October brings cooler weather and, with it, an increased risk of colds and flu. Fortunately, lifestyle habits can help support the immune system. Moderate exercise strengthens immune defense, while overtraining may temporarily suppress it (Campbell & Turner, 2018). Balanced training is key to staying well through seasonal changes.
Nutrition is another critical factor. Seasonal foods like pumpkin, squash, and dark leafy greens are rich in antioxidants and fiber. Micronutrients such as vitamin D, vitamin C, zinc, and probiotics play specific roles in immune regulation, helping the body fight infections (Gombart et al., 2020).
Adequate rest ties the system together. Research shows that people who sleep fewer than seven hours per night are more susceptible to colds and other infections (Cohen et al., 2009). A mix of smart training, nutrient-dense eating, and restorative sleep forms the strongest defense for fall wellness.
References
- Campbell, J. P., & Turner, J. E. (2018). Debunking the myth of exercise-induced immune suppression: Redefining the impact of exercise on immunological health across the lifespan. Frontiers in Immunology, 9, 648. https://doi.org/10.3389/fimmu.2018.00648
- Cohen, S., Doyle, W. J., Alper, C. M., Janicki-Deverts, D., & Turner, R. B. (2009). Sleep habits and susceptibility to the common cold. Archives of Internal Medicine, 169(1), 62–67. https://doi.org/10.1001/archinternmed.2008.505
- Gombart, A. F., Pierre, A., & Maggini, S. (2020). A review of micronutrients and the immune system–Working in harmony to reduce the risk of infection. Nutrients, 12(1), 236. https://doi.org/10.3390/nu12010236
