Fall is approaching and the days are starting to get cooler and shorter. Fall is great for lots of things like apple picking, pumpkin-spiced treats, roots vegetable stews, and fall fashion, however, it also means cold and flu season. As we move into a new season, it’s important to boost your immune system to avoid that pesky cold that leaves you feeling terrible. Here are some tips for staying healthy naturally during the cooler months.

Get lots of Sleep

Sleep is incredibly important for proper immune function! When your body is run down and tired you are more susceptible to getting sick. A large, two-week study exposed subjects to the cold virus and then monitored the development of the common cold. It found that those people who slept less than 7 hours per night were almost 3X more likely to develop a cold than those who slept for 8 hours or more per night. For optimal sleep, try and get to bed between 10-11pm.

Intermittent Fasting

As the days grow colder, people tend to consume more calories and lean towards more comfort foods, including sugar, dairy, and alcohol. These foods can compromise the immune system and cause greater susceptibility to catch a cold. A great way to repair the immune system and give it a good boost is by giving your digestive system a break. Fasting for 14-16 hours each day can give your cells a chance to repair. Studies have shown that fasting can help starve cancer cells and boost immunity. During fasting hours it can be beneficial to drink herbal teas with ginger, lemon, and echinacea, as well as bone broth, in order to further boost the immune system and help fight off any impending colds.

Reduce Stress

Cortisol, the hormone that’s released when you’re stressed out, helps the body fight inflammation and disease. However, the constant release of cortisol that happens when people are chronically stressed, lessens the effectiveness of the hormone resulting in inflammation and a compromised immune system. Practice some form of self-care in order to reduce stress levels. This could include yoga or meditation, or really anything that brings you joy and helps you to relax.

Bone Broth

Bone broth is a highly nutritious stock that’s made by simmering animal bones and connective tissue. Using an acid such as lemon juice or vinegar helps to break down the collagen and connective tissue, leaving you with a nutritious liquid that can be used in soups or sauces. Bone broth is high in collagen, lysine and glycine, which all act as immune boosters. It’s also known to repair the gut, which is very important for optimal immune functioning.

Increase your Vitamin D

Living in the Northern hemisphere can make it difficult to achieve optimal Vitamin D levels, especially during the colder months when we don’t see as much sunlight. A lack of Vitamin D can lead to a weakened immune system, so it’s important to make sure you’re getting enough in the fall and winter to help avoid catching a cold or flu. Good dietary sources of Vitamin D include egg yolks, salmon, liver, and mushrooms. It may be a good idea to supplement with Vitamin D during these months as well. Be sure to choose a supplement with D3 (cholecalciferol), which is the natural form of Vitamin D that your body makes from sunlight and is better absorbed into the bloodstream.

Be Active

As it grows colder outside and the days get shorter it can be tempting to ditch your workout routine and start binging a new Netflix show. However, regular exercise has been shown to reduce stress levels, which helps keep the immune system functioning well. It also increases the number of white blood cells circulating throughout your body, which are disease-fighting cells, and reduces the risk of developing a cold. Regular activity is also a good way to be social and connect with a group of people. Loneliness or a feeling of isolation causes stress and can lead to increased risk of disease.

 Eat the Rainbow

Remembering to eat a variety of colours with every meal will ensure you get a wide range of nutrients, including Vitamin C, which helps the immune system ward off colds and can be beneficial for reducing the length and severity of colds. Green vegetables are also important to maintain proper nutrition and boost immune functioning.  The darker the green the more nutrients, so choose dark leafy greens such as spinach and kale instead of iceberg or romaine. A study on mice showed that those fed green vegetables had more disease-fighting white blood cells circulating throughout their body.

Boost Your Good Gut Bacteria

Along with paying attention to what you’re eating and giving your digestive system a break every now and then, it’s important to inoculate your gut with good bacteria. The stomach is directly connected to the immune system, so maintaining a healthy gut will help boost immunity and prevent catching a cold upon exposure. Starting on a high quality probiotic and eating fermented foods, such as Kimchi and Sauerkraut are very beneficial for a healthy gut.

Add these tips into your routine to stay healthy all year long!