From Heatwave to Sneezes: Time to Boost Your Immune System

Just a few days ago, we were sweating in the stadium watching football, wondering where fall had gone. It felt so strange seeing the leaves turn while the air still felt like midsummer. Not exactly pumpkin spice latte vibes.

Then I checked the weather. In less than 48 hours, the forecast showed a drop from 86°F to below zero. That is wild.

And of course, with fall weather doesn’t just come cozy sweaters and hot drinks. It is also the season to give your immune system a little extra love. I am writing this while reaching for another tissue, so I will definitely be following my own advice on this one.

While no magic pill guarantees immunity, the foods you eat play a big role in keeping your body’s defenses strong. A well-rounded, nutrient-rich diet gives your immune system what it needs to function at its best.

Your immune system is a complex network of cells, tissues, and organs that protect your body from bacteria, viruses, and toxins. For it to do its job, it depends on a steady supply of nutrients such as vitamins, minerals, and antioxidants that help your immune cells function, repair, and communicate effectively.

Here’s a look at what really supports your immune system as the seasons change.

1. Vitamin C

The classic immune booster. Vitamin C helps protect your cells from damage and supports the production of white blood cells that fight infection.

Top Sources:

  • Citrus fruits like oranges, grapefruits, lemons, and limes

  • Berries such as strawberries and blueberries

  • Bell peppers

  • Broccoli

2. Zinc

Zinc is crucial for immune cell function and tissue repair. It also supports your body’s ability to heal and recover.

Top Sources:

  • Shellfish such as oysters, crab, and lobster

  • Pumpkin seeds, sesame seeds, and cashews

  • Chickpeas, lentils, and beans

  • Whole grains like quinoa and oats

3. Probiotics

Your gut is home to about 70 percent of your immune cells. Probiotics, the beneficial bacteria found in fermented foods, help keep your gut and immune system balanced.

Top Sources:

  • Yogurt with live and active cultures

  • Kefir

  • Sauerkraut or kimchi

4. Vitamin D

Often called the sunshine vitamin, Vitamin D helps regulate immune function, and levels often drop as daylight hours shorten.

Top Sources:

  • Fatty fish like salmon, mackerel, and sardines

  • Egg yolks

  • Fortified foods such as milk or orange juice

  • Mushrooms exposed to sunlight

5. Antioxidants

Antioxidants protect your cells from oxidative stress, which can weaken the immune system.

Top Sources:

  • Berries

  • Leafy greens like spinach and kale

  • Nuts and seeds such as almonds and sunflower seeds

  • Herbs and spices including turmeric, ginger, garlic, and cinnamon

6. Healthy Fats

Healthy fats help regulate inflammation and support immune function.

Top Sources:

  • Avocados

  • Almonds, flaxseeds, and chia seeds

  • Olive oil

  • Fatty fish

7. Hydration

Water helps transport nutrients, remove toxins, and keep your mucous membranes healthy, which is your body’s first line of defense.

Hydration Tips:

  • Aim for at least eight glasses of water daily

  • Sip herbal teas like ginger or chamomile

  • Enjoy broth-based soups for warmth and hydration

I have learned that taking care of my immune system is a mix of consistency and awareness. When the seasons shift, I am more mindful about adding colorful foods to my meals, keeping a cup of herbal tea nearby, and making rest a priority. And yes, when I catch myself reaching for tissues, I take it as my body’s reminder to slow down and refocus on the basics.

What do you notice about your body when the seasons change? Do you have a go-to way to stay healthy when the weather swings wildly like this?

Here’s to a strong immune system and a smooth transition into fall, tissues and all.

Claudia HallerComment