September is traditionally the month when we begin to think about all things related to fall: kids returning to school, sweater weather, pumpkin spice, and the upcoming holiday season. As we progress into fall and both temperatures and leaves begin to drop, often cold and flu numbers begin to rise. 

Along with staying up to date on vaccinations, there are a variety of things that you can do to help your immune system to function optimally and fight off any germs that you may encounter. Here are three ways to help naturally boost your immune system this fall and winter:

1. Get Enough Sleep. Proper sleep is vital to optimal immune function. Studies have shown that sleep helps the immune response by enhancing the function of T cells. T cells work by identifying and destroying infected cells in the body. Sleep also helps the body to reduce inflammation which can make the body more susceptible to illness. The Centers for Disease Control recommend that adults get at least seven hours of sleep per night. Strategies to sleep better include turning off screens at least an hour before bed (or putting on “sleep” mode),  reducing caffeine, and maintaining a regular bedtime.
2. Embrace Healthy Eating. Although indulgent holiday meals can be tempting, it is important to also add in some healthy foods to keep our immune systems functioning well. Embracing seasonal foods such as pumpkin and other squashes can help deliver much-needed vitamins A and C which support immune cell function and enhance antibody production. Leafy greens such as collard greens and kale are also excellent sources of vitamin A and C. Including fermented foods such as yogurt, sauerkraut, or kombucha can enrich healthy gut bacteria; healthy gut bacteria help to fight off pathogens and reduce inflammation in the body.
3. Stress Less. Too much stress impacts our health and lowers our immunity by increasing cortisol, impairing gut health, and reducing white blood cells. Try activities like walking in nature, talking with a friend, keeping a gratitude journal, or meditation to keep stress in check this season.

About the Author: Dr. Leilah Siegel is an Illinois Extension Community Health Educator serving Cook County. Her interests include translating relevant research-based health information into engaging and accessible programs for the community. She develops, delivers, and evaluates health and wellness programming focused on mental health, nutrition, and nature-based chronic disease prevention and provides training and leadership in these areas. She is a passionate believer in the power of health information to empower individuals and communities. You can reach Dr. Siegel at lmcnabb@illinois.edu or at (708) 449-4320.