Boosting Immunity Naturally for the Season Ahead
Fall into Health: Natural Ways to Power Up Your Defenses
What do light therapy, sweet potatoes, and silkworms have in common? They all offer science-backed benefits that can help support your health during the cooler fall months.
As temperatures drop and daylight hours shorten, the transition into fall can place added stress on the body, particularly the immune system. Adjusting your wellness routine to align with seasonal changes can play a key role in maintaining overall health and well-being.
In this article, we’ll explore practical lifestyle adjustments, nutrient-rich foods, and targeted supplements that are especially beneficial during the autumn months. Whether you’re looking to boost immunity, support mood, or simply stay energized as the days get shorter, these evidence-informed strategies can help you thrive all season long.
Lifestyle
Soak up the sun
As seasons change, our routines must adapt accordingly. Sufficient sleep and early morning light are two of the habits you may need to rework moving into fall.
According to Huberman Lab, here’s your target amount of morning sunlight, based on weather conditions:
• Sunny: 5-10 min
• Overcast: 15-20 min
• Unsuitable weather: Use bright artificial lights and get outside when possible. See below for additional tips.
It is generally advised to get outside as soon as you can after waking, ideally within about 30 minutes.
Did you know that afternoon sunlight can help you sleep, too? Huberman urges people to soak up the yellows and oranges of afternoon sun when it’s lower in the sky, suggesting that evening sun signals to the brain that it’s time to start thinking about sleep.
If you need a little extra help calming down for bedtime, try adding a magnesium supplement to your nightly routine.
Pro Tip: Bright light thwarts the effects of melatonin, the sleepy hormone that emerges in late evening, and conversely, increases cortisol. Consider using amber or red lights at night, beginning around 9 pm or 10 pm to protect your natural circadian rhythm and reinforce the positive effects of early morning bright light. (Source)
BLT beats SAD
Feeling a little off on a particularly cloudy morning? Bring the light indoors.
Science has illuminated some real benefits to the vanity mirrors that flood store shelves in late fall. Even if it’s manufactured, the correct type of artificial light can have therapeutic health benefits.
Light therapy, also known as BLT (Bright Light Therapy) scientifically, involves daily exposure to artificial light in the form of a light box when natural light is elusive, such as in the fall and winter months.
BLT has been found to not only ward off the winter blues, aka Seasonal Affective Disorder (appropriately referred to as SAD), but there is also promise in improving other non-seasonal mental challenges like ADHD, bipolar depression, and eating disorders (source).
Exposure to light in darker months works by adjusting the circadian rhythm and modulating serotonin, the “feel-good’ neurotransmitter.
According to Harvard Health Publishing, “Light affects complex systems that govern the 24-hour circadian clock in the brain, which regulates not just our sleep and wake cycles but also digestion, hormonal activity, and other important bodily functions.”
Maintaining a consistent circadian rhythm is essential to good quality sleep. Adequate sleep both regulates and adapts immune responses through T cells and pro-inflammatory cytokines. Even more importantly, it supports long-lasting immunological memory to protect you against harmful pathogens now and in the future (source).
Pro Tip: When shopping for a light box, look for one that offers 10,000 lux, which can yield effective results in as little as 30 minutes each morning. If that’s too bright for you, use 2,500 lux for 1-2 hours daily. Direct the light at an angle toward you; eye exposure is key, but don’t stare directly at it. Use autumn through spring for therapeutic benefits. (Source)
Winterize your exercise routine
Just because summers over doesn’t mean your activity levels should drop. In fact, staying physically active during the cooler months is essential for supporting immune function.
Research shows a strong connection between moderate exercise and immune health. Physical activity helps circulate immune cells more efficiently, reduces systemic inflammation, and enhances overall immune resilience, ultimately lowering your risk of illness. (source).
Regular, moderate movement may also help reduce the risk of infection and slow immunosenescence, the natural age-related decline of immune function.
So, whether it's a virtual workout with Apple Fitness+, a local yoga class, or even an exercise-focused VR game, the key is to keep moving, even when you're indoors.
Pro Tip
Need a little inspo? Here is a sample exercise plan to winterize your favorite summer workouts.
Weekly Indoor Fall/Winter Exercise Plan
Monday – Summer Walk/Hike → Indoor Cardio + Strength
• 30 min brisk treadmill walk (add incline to mimic hills)
• 15 min bodyweight strength circuit (squats, lunges, push-ups, planks)
Tuesday – Summer Cycling → Indoor Cycling
• 40 min stationary bike or spin class (include intervals for variety)
• 10 min core work (Russian twists, bicycle crunches, bridges)
Wednesday – Summer Flexibility/Mobility → Yoga/Pilates
• 45–60 min yoga or Pilates session (focus on flexibility, balance, and recovery)
• Optional: 10 min light resistance band work for upper body
Thursday – Summer Sports/Game → Indoor Court Activity
• 45 min pickleball, basketball, or indoor soccer at a local gym
• If no court available: 30 min HIIT workout (jump squats, burpees, mountain climbers, skater jumps)
Friday – Summer Hike/Adventure → Indoor Rowing or Climbing
• 20–30 min rowing machine OR 45 min indoor rock climbing session
• 15 min stretching and mobility work
Saturday – Long Outdoor Activity → Indoor Endurance Mix
• 45–60 min cycling, treadmill walking, or combo (25 min bike + 25 min walk/run)
• Add 10–15 min resistance training (weights or kettlebells)
Sunday – Summer Leisure/Active Recovery → Indoor Gentle Movement
• 30 min restorative yoga or casual walk indoors/outdoors (weather permitting)
• Light stretching, foam rolling, or mobility focus
Diet
Fall fiber flourishes gut diversity
A fall garden is more than a beautiful bounty of colorful chard, cauliflower, and kale. It provides much of the necessary fiber that is required to keep your gut healthy and clean.
An article by UCLA Health states that “dietary diversity and microbial diversity go together,” and what we eat educates our immune cells through the varying bacteria that is introduced into the gut microbiome.
As it turns out, good bacteria thrive on plant fiber. Conversely, animal proteins and sugary, processed foods promote lower microbial diversity, which can lead to inflammation and chronic disorders.
Trowels out, farmers’ market totes in tow, fall is the season to load up on colorful, fibrous produce.
From deep purple eggplants to crisp apples, vibrant greens, and bright orange squashes, autumn offers a rich variety of fruits and vegetables that do more than just look good on your plate. These seasonal staples are packed with fiber, antioxidants, and essential nutrients that help nourish the gut and strengthen the immune system, just in time for the colder months ahead.
Prioritize fresh, whole foods now to support digestion and resilience before winter’s heavier, shelf-stable meals become the norm.
Pro Tip: Polyphenols are found in colorful plants, such as purple varieties. “Eating the rainbow” by adding a wide variety of fruits and vegetables into your diet not only augments your gut’s nutrient and microbial diversity, it also introduces polyphenols, which have anti-inflammatory properties that support overall immune health (source).
Warm up your immunity with fall root vegetables and spices
Dropping temps effortlessly usher in fabulous fall soups. Not only do soups physically warm you up, they can be loaded with nutrients, from homemade bone broth to seasonal root vegetables filled with vitamins A and C, antioxidants, and fiber to aid immune health (source).
Below are some readily available root vegetables to incorporate into warm autumn meals. You may even grow some of these yourself!
• Sweet potatoes
• Beets
• Potatoes
• Turnips
• Parsnips
• Carrots
• Radishes
Pro Tip: If you choose to grow your own produce during colder months, look for a full-spectrum LED grow light that mimics the sun for abundant, healthy food year-round.
Ginger, garlic, and turmeric have strong anti-inflammatory and antibacterial/antiviral essences (source and source). These can be added to fall meals or tea for a warming effect, which may improve digestion and ward off ailments. Other spices that are both therapeutic and quintessentially fall include cinnamon, cardamom, and clove.
Start with homemade bone broth as your base, add some veggies and immune-boosting spices for a healthy, nourishing fall soup.
Homemade bone broth doesn’t have to be difficult. Here’s a simple recipe for home-cooked deliciousness.
Bone Broth Instant Pot Recipe
Makes 3 quarts of broth. Adapted from Giada De Laurentiis.
Ingredients
• 1 yellow onion, halved
• Filtered water
• 2-3 whole carrots, cut into smaller chunks
• 3 celery stalks, cut into smaller chunks
• 1 bulb of fresh garlic, cut in half around the equator
• 1 tsp rainbow (or black) peppercorns
• 1 bay leaf
• 4-6 sprigs of fresh thyme, or 1-2 tsp dried thyme
• 1 whole organic chicken, roasted and desired meat removed
• 2 chicken feet, optional (for extra collagen)
Instructions
1. Turn the Instant Pot (6 qt or larger) on “Sauté” and place the onion halves cut side down in the pot. Cook for 3 min. This will develop the flavor of the broth so it is more robust.
2. Add 1 quart of water and turn off the Instant Pot.
3. Add vegetables, garlic, peppercorns, bay leaf, and fresh thyme.
4. Set the whole chicken (and chicken feet, if using) on top, and add water to the “Max Fill” line.
5. Set the pressure cooker on high for 1 hour and let the pressure release naturally.
6. Carefully remove the inner pot from the Instant Pot base, and place on a trivet on the counter. Set a mesh sieve over a heat-tolerant bowl or container and ladle the broth into it. Use tongs to remove the chicken and vegetables to get the last few ounces of broth out of the pot.
7. If needed, add a bit more water to the bowl/container until it yields 3 quarts of broth.
8. Freeze in quart containers to easily include in recipes. If desired, scrape off the fat that rises to the top when the broth has thawed, but keep the gelatinous collagen.
Supplements
Probiotics lead to immune resilience
Did you know that your gut is responsible for roughly 70% of your immune health? This means that the best way to boost your immune system is by doing the dirty work of cleaning up your gastrointestinal tract.
In fact, the gut microbiome has a systemic immune influence throughout the body. Research shows that this leads to tangible implications for defense against infectious diseases throughout an entire lifetime (source). Therefore, the gut-immune axis should be protected vigilantly for its significant innate capabilities.
Nutrition is the best way to train and fuel your gut for optimal functioning, but when you need a little extra boost, probiotics like Syntol can provide the microbial diversity necessary for a happy gut microbiome.
Probiotic supplements like Syntol can:
• Create an intestinal barrier against unwanted pathogens.
• Support the production of antibodies.
• Naturally produce vitamins and minerals needed for healthy immune function.
By optimizing nutrition and supplementing when needed, probiotics can encourage an iron-clad gut microbiome, both structurally and functionally, that embodies systemic immune resilience.
Echinacea should be used with caution
You may have heard that echinacea can help to alleviate the common cold, but the truth is that this medicinal herb harvested from the lovely coneflower might not garner as strong of an immunity boost as we’ve all been told. So, what do we know based on research?
According to the National Center for Complementary and Integrative Health, we know:
Echinacea may only “slightly” work in your, and your child’s, favor to mitigate catching that seasonal cold or respiratory infection, but it’s overall effectiveness is still up for debate.
It’s also undecided if echinacea provides real benefits for skin conditions, such as those with eczema.
1. Interestingly, the level of benefit we derive from echinacea may be directly influenced by the soil in which the echinacea was cultivated, directly impacting its own bacterial community, according to research.
2. Echinacea allergy is a real thing and can cause digestive issues, such as abdominal pain and nausea. Because the plant is a relative of sunflowers, daisies, and ragweed, caution should be taken when considering supplementation if you’re also allergic to its perennial cousins.
3. A clinical trial which included children receiving echinacea supplementation resulted in rashes, a symptom of an allergic reaction.
4. Echinacea may interact with other herbal remedies or drugs, so be sure to consult with a qualified healthcare provider before taking the supplement. Similarly, it may only be safe for pregnant women in the first 7 days of the first trimester.
If you have a known allergy to echinacea or want another option for immune support, consider the trace element zinc instead.
Maximize micronutrients like vitamins C, D, and zinc
We all know that micronutrients like vitamins and zinc are good for our health. Here’s a quick 3-point lesson on how three different micronutrients support your immune system.
Vitamin C
From the external skin barrier to innate internal immune system function, vitamin C plays a critical role in immune system regulation, beginning with protection and ending with pathogenic defense.
1. Supports healthy skin, the body’s first line of defense against pathogens, and protects it from environmental stress
2. Boosts functionality of immune cells
3. Influences development and proliferation of B and T cells, key factors in adaptive immunity.
Vitamin D
Vitamin D is a powerhouse against certain viruses, however, it co-exists in a very delicate balance with calcium, magnesium, and vitamin K. Therefore, it is prudent to take this supplement only if needed and with the guidance of a qualified healthcare provider.
1. Modulates immune cells, directly impacting innate and adaptive immune responses
2. Regulates T cell activity to balance immune responses
3. Inhibits inflammatory activity, calming immune reactions.
Zinc
The incredible function of zinc to safeguard against infection is only possible when the micronutrient is in ample supply in the body. It is wise to add this element to your fall immune support toolbox for use at the earliest signs of sickness.
1. Essential for normal immune cell development and function
2. Acts as an antioxidant, protecting immune cells from oxidative damage
3. Promotes antibody production.
Serrapeptase for sinus support
Ragweed season have you reaching for the tissue box?
Naturally inspired supplements can offer effective relief from seasonal allergy symptoms, without the drowsiness or drying side effects often associated with traditional over-the-counter medications.
Serretia contains just one ingredient, serrapeptase, and is one of the best supplements to keep in your cabinet year-round.
Serrapeptase, originally discovered in silkworms, is a protein-digesting enzyme that breaks down unwanted proteins in the body. Unlike most pharmaceuticals, enzymes are job-specific, so serrapeptase only dissolves certain harmful proteins in the body, such as dead cells that lead to pain-inducing inflammation or fibrin that contributes to mucus production.
Pro Tip: Taking 2-4 capsules can cut the snot, improve sinus pressure, and even curb coughing bouts from excess mucus.
Summary
Fall is the perfect time to create new wellness habits. As the seasons shift, bringing colorful leaves, changing schedules, and an abundance of fresh, seasonal produce, it’s an ideal moment to pause and evaluate your current routines.
Before winter’s slower pace sets in, consider how your lifestyle, diet, and supplement habits are supporting your overall well-being. What small adjustments could help you move closer to your health goals?
Maybe your sleep routine needs fine-tuning, so you begin dimming lights earlier in the evening and making time for morning sunlight. Or perhaps you build a new workout schedule to shift outdoor activities indoors, joining group classes or encouraging friends and family to stay active together.
As you plan fall meals, be intentional about including seasonal vegetables like broccoli, cauliflower, kale, potatoes, radishes, beets, and carrots. Pair them with antioxidant-rich, warming spices like garlic, cinnamon, cardamom, and ginger, many of which can also be used to brew a simple, immune-supportive tea.
Now is also the time to stock your supplement cabinet with key immune-supporting nutrients, from probiotics and enzymes to essential vitamins, so you're prepared to act at the first sign of a cold or seasonal illness.
And most importantly, don’t forget to enjoy the little things: crisp mornings, golden afternoons, good company, a hot cup of tea… and yes, the occasional slice of pumpkin pie.
Sources
Core Potentials. (n.d.). The nutritional power of root vegetables. https://www.corepotentials.ca/blog/the-nutritional-power-of-root-vegetables
Harvard Health Publishing. (2022, October 28). Light therapy: Not just for seasonal depression. https://www.health.harvard.edu/blog/light-therapy-not-just-for-seasonal-depression-202210282840
Huberman Lab. (n.d.). Using light for health. https://www.hubermanlab.com/newsletter/using-light-for-health
National Center for Complementary and Integrative Health. (n.d.). Echinacea. https://www.nccih.nih.gov/health/echinacea
National Institutes of Health. (2011). Vitamin D and the immune system (PMCID: PMC3166406). https://pmc.ncbi.nlm.nih.gov/articles/PMC3166406/
National Institutes of Health. (2011). Sleep and immune function (PMCID: PMC3256323). https://pmc.ncbi.nlm.nih.gov/articles/PMC3256323/
National Institutes of Health. (2017). Vitamin C and immune function (PMCID: PMC5707683). https://pmc.ncbi.nlm.nih.gov/articles/PMC5707683/
National Institutes of Health. (2019). Gut microbiota and immunity: Implications for health and disease (PMCID: PMC6523821). https://pmc.ncbi.nlm.nih.gov/articles/PMC6523821/
National Institutes of Health. (2019). Seasonal variations in immunity and infections (PMCID: PMC6746555). https://pmc.ncbi.nlm.nih.gov/articles/PMC6746555/
National Institutes of Health. (2020). Nutritional modulation of immunity (PMCID: PMC7693600). https://pmc.ncbi.nlm.nih.gov/articles/PMC7693600/
National Institutes of Health. (2023). The role of nutrition in immune health (PMCID: PMC10859941). https://pmc.ncbi.nlm.nih.gov/articles/PMC10859941/
National Institutes of Health. (2024). Advances in immunometabolism (PMCID: PMC12030219). https://pmc.ncbi.nlm.nih.gov/articles/PMC12030219/
Prasad, A. S. (1998). Zinc and immunity. American Journal of Clinical Nutrition, 68(2 Suppl), 447S–463S. https://pubmed.ncbi.nlm.nih.gov/9701160/
Solis-Cordero, K., et al. (2021). Dietary strategies for immune support (PMID: 33803407). https://pubmed.ncbi.nlm.nih.gov/33803407/
UCLA Health. (2023, March 14). Want to boost immunity? Look to the gut. https://www.uclahealth.org/news/article/want-to-boost-immunity-look-to-the-gut
AAM Links
https://arthurandrew.com/blogs/education/what-is-serrapeptase?_pos=2&_sid=97a837506&_ss=r
https://arthurandrew.com/products/serretia
https://arthurandrew.com/products/mag3-ultra?_pos=1&_sid=fee483e5e&_ss=r
