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  • Erica Wilson

Boost your Immune Health to Sustain You Through Fall and Winter


It's that time of year again when we start to spend most of our time indoors. For many of us, autumn and winter are our favorite times of the year. But as the weather changes, so do our daily routines. We start spending more time indoors, which can lead to a decrease in immune health.


The good news is that you can do some simple things daily to help sustain your immune health throughout the cold months. Here are a few tips:


Exercise daily

While there's no need to do intense gym workouts daily, getting movement into each day helps keep your immune system strong. Exercise increases immune function and also promotes better sleep at night. Even if you just take a walk every day, you'll be doing your part to keep your immune system strong.


Bask in the sunshine

Sunlight is vital for our overall health and well-being. It helps our bodies produce vitamin D, which is essential for strong bones and a healthy immune system. In addition, sunlight exposure can help to improve our mood and energy levels.


Stop stressing

Stress weakens the immune system. By engaging in meditation, exercise, spending time with loved ones, or even participating in hobbies you enjoy, you can bust stress and feel more relaxed. This will go a long way to helping your immune system stay strong.


Balance your plate

Healthy foods are the way to a robust immune system. It would help if you aimed to eat as many different fruits and vegetables as possible, making your plate colorful and vibrant. With every meal, sneak more fresh produce in. Slide lettuce and tomatoes onto your sandwiches, throw berries on top of your Greek yogurt, snack on apple slices with peanut butter, and blend carrots, spinach, onions, and more into your pasta sauce to take in more nutrition each day.


Keep your gut healthy

Along with fresh and wholesome foods, you should eat things that nourish the good bacteria in your gut. Yogurt, kombucha, kimchi, and sauerkraut are some fermented foods that fuel your gut with beneficial probiotics. As your immune system is mostly in your digestive system, keeping your stomach healthy is a great way to keep on top of your immune health.


Sleep well

Most people know they should get a good night's sleep to stay healthy, but not everyone realizes just how vital sleep is for the immune system. During sleep, the body produces essential chemicals that help to fight off infection. In addition, sleep helps to reduce stress levels, which can also weaken the immune system. For these reasons, getting enough sleep every night is essential to keep the immune system strong. There are a few simple steps that you can take to ensure that you get a good night's sleep, such as avoiding caffeine and screens before bed and creating a relaxing bedtime routine. These steps can help keep your immune system strong and protect you from illness.


Don't overwhelm yourself by making these changes all in one day. Instead, start pivoting your behaviors to follow these tips. In doing so, you'll feel better than ever and have the energy and stamina needed to truly enjoy the best of life.


Do you need an advocate or coach to help and encourage you with any of these steps? If so, I would love to help. Schedule a call with me today here.


In health,

Erica Wilson

Health Coach

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