Even though we’re technically not quite to Fall yet, it certainly feels like illness season is already starting! We’ve had a tough summer with illness going around, and as much as I spend my days talking about immune support with patients, I know I’m not immune to getting sick myself. We’ve had our fair share of illnesses this year, thanks in part to our daughter’s first year in daycare, which has been a very effective way of introducing our household to every germ imaginable!
That experience has been a good reminder that immune support isn’t about finding one magic supplement or herb that keeps you from ever getting sick. It’s about supporting your body’s natural defenses and having a few strategies in your toolbox before illness strikes.
Whether you’re preparing for the traditional cold and flu season or, like many of us, already finding yourself surrounded by germs, here are some of my favorite natural immune-support strategies.
1. Keep Added Sugar Low
Fall brings plenty of opportunities for sweets, from Halloween candy to pumpkin-flavored treats and holiday desserts. There’s nothing wrong with enjoying these foods occasionally, but consistently high sugar intake can not only crowd out the nutrient-dense foods your body needs but has been shown to lower immune function.
Instead, focus on meals that provide plenty of protein, healthy fats, vegetables, fiber, and colorful plant foods.
Stable blood sugar and good nutrition provide a much better foundation for immune health than trying to compensate with supplements once you start feeling sick.
2. Make a Viral Oxymel
One of my favorite fall preparations is a viral oxymel, a traditional herbal preparation made with ingredients such as herbs, vinegar, and honey.
It’s an easy and delicious way to incorporate herbs traditionally used for respiratory and immune support into your routine.
[WATCH MY VIDEO: How to Make a Viral Oxymel ]
I realized today that the oxymel I started drinking is actually about a year old(!), and it still seems to be holding up well. While that has been my personal experience, remember that homemade preparations aren’t tested for shelf life the way commercially prepared products are. Always use good food-safety practices and discard your preparation if you notice mold, an unusual smell, or other signs of spoilage.
3. Keep Your Home’s Humidity Comfortable
When temperatures drop and we turn on the heat, indoor air can become surprisingly dry.
Dry air can leave your nose, throat, skin, and respiratory passages feeling irritated. A humidifier may be helpful when indoor humidity is low.
A simple hygrometer can help you monitor the humidity in your home rather than guessing. Just remember that too much humidity can encourage mold and dust mites, so the goal is comfortable, not tropical! Around 45-55% is what we’re aiming for.
Good ventilation and air filtration are also important considerations as we spend more time indoors during the fall and winter.
4. Take Care of Your Sinuses
Your nose is an important part of your body’s first line of defense against the outside environment.
If you tend to struggle with congestion or sinus issues, a saline nasal rinse or neti pot may be helpful when appropriate. Saline irrigation can help clear mucus and relieve nasal congestion.
One important safety reminder: always use distilled, sterile, or appropriately boiled-and-cooled water for a neti pot. Never use plain tap water.
For people dealing with thick respiratory mucus, NAC (N-acetylcysteine) may also be worth discussing with your healthcare provider. NAC has mucolytic properties, meaning it can help thin mucus and make it easier to clear.
As with any supplement, NAC isn’t appropriate for everyone, so it’s important to consider your individual health history and medications.
5. Don’t Forget Immune-Supportive Herbs
There are plenty of herbs that can be incorporated into your fall routine.
Elderberry
Elderberry is one of the most popular herbs for cold and flu season. Research suggests it may help with some respiratory symptoms and regulate the immune system.
Thyme
Don’t forget about the herbs already growing in your yard!
Thyme has a long history of traditional use for respiratory complaints, particularly cough and congestion. I love incorporating it into soups, broths, teas, and other meals throughout the colder months. Or even using it as a steam inhalation to support respiration even more.
Sometimes immune support can be as simple as adding more medicinally supportive herbs to the foods you’re already eating.
6. Don’t Underestimate the Basics
Finally, don’t let the basics get lost in the search for the perfect supplement.
Sleep. Nutrition. Hydration. Movement. Stress management. Fresh air.
These foundational habits provide the building blocks your body needs to function properly.
And remember that supporting your immune system doesn’t mean you’ll never get sick. The goal is to give your body the support it needs to respond appropriately when you’re exposed to illness.
Start Supporting Your Immune System Before You Get Sick
You don’t need a cabinet full of supplements to prepare for cold and flu season.
Start with a few simple changes: reduce added sugar, eat nutrient-dense foods, keep your home humidity comfortable, take care of your nasal passages, and consider incorporating herbs such as elderberry and thyme into your routine.
And if you find yourself getting sick frequently, taking a long time to recover, or dealing with persistent congestion or other symptoms, that’s a good time to look beyond basic immune support and consider why your body may be struggling in the first place.
