Fall Reset: Boost Your Immunity & Energy Naturally This Season

As the days grow shorter and the air turns crisp, our bodies instinctively begin to shift into a new rhythm. Autumn is a time of transition—not just in nature but also within us. It’s the perfect time to reset, nourish, and strengthen your immunity and energy so you can move through the season with vitality and resilience.

From a holistic nutrition perspective, fall is not just about avoiding colds or staying warm—it’s about supporting your body’s innate intelligence to thrive in the cooler months. Here’s how you can harness the power of food and lifestyle to feel your best this season.

Superfoods for Immunity and Energy

These seasonal powerhouses help nourish the body at a cellular level and support immune resilience, gut health, and sustained energy:

1.  Medicinal Mushrooms

• Reishi, shiitake, maitake, and chaga are immune-modulating and adaptogenic.

• Add powdered mushroom blends to your morning tea, coffee, or smoothies.

• Benefits: Balance the immune system, support adrenal health, and fight fatigue.

2. Pumpkin & Winter Squash

• Rich in beta-carotene (a precursor to vitamin A), which strengthens mucosal barriers and immunity.

• Also a great source of complex carbohydrates for lasting energy.

• Roast, mash, or add to soups and stews.

3. Dark Leafy Greens

• Kale, Swiss chard, and collard greens are loaded with vitamins C, K, and magnesium.

• They support detoxification and energy production.

• Lightly steam or sauté with garlic and olive oil for maximum absorption.

4. Fermented Foods

• Sauerkraut, kimchi, kefir, and miso promote gut health—home to 70% of your immune system.

• Start small if you’re new: 1 tbsp with meals goes a long way.

5. Citrus Fruits & Berries

• High in vitamin C and antioxidants.

• Swap sugary snacks for orange slices, pomegranate seeds, or warmed berries with cinnamon.

6. Bone Broth

• Rich in amino acids, collagen, and minerals.

• Supports gut lining, joint health, and immunity.

• Sip it as a warming elixir or use as a soup base.

7. Ginger and Turmeric

• Anti-inflammatory and immune-boosting.

• Add to teas, golden milk, or curries.

Lifestyle Guidelines for a Holistic Fall Reset

Fall invites us to slow down, get grounded, and focus inward. These lifestyle tips work synergistically with nutrition to help you feel balanced, resilient, and energized:

1. Prioritize Restorative Sleep

• Aim for 7–9 hours of sleep per night. The immune system does its deepest repair work during sleep.

• Try magnesium-rich foods or an Epsom salt bath before bed.

2. Get Natural Light Daily

• Morning light helps regulate your circadian rhythm and boosts serotonin.

• Take a brisk walk or sip your tea outside for 10–20 minutes daily.

3. Support Your Nervous System

• Chronic stress lowers immunity and drains energy.

• Incorporate breathwork, meditation, or gentle yoga to signal your body to relax and repair.

4. Stay Active—But Grounded

• Walking, stretching, and strength training support circulation and lymphatic flow.

• Avoid overtraining, which can deplete your immune reserves.

5. Breathe Fresh, Moist Air

• Indoor heating can dry out nasal passages, making you more susceptible to viruses.

• Use a humidifier or diffuse essential oils like eucalyptus or tea tree to cleanse and moisten the air.

6. Reduce Sugar and Refined Carbs

• These weaken immune response and cause energy crashes.

• Opt for naturally sweet foods like roasted root vegetables or fruit with cinnamon.

7. Hydration with a Twist

• Switch cold water for warm herbal teas like echinacea, elderberry, or ginger-lemon.

• These keep you hydrated and also support immune function.

In Closing…

Fall isn’t just about dodging the seasonal sniffles—it’s about rooting yourself, nourishing deeply, and building a foundation of wellness for the colder months ahead. By aligning your nutrition and lifestyle with the rhythms of the season, you can feel not just well, but vibrantly alive.

If you are looking for the daily guidance and support to help you reach your wellness goals this fall, book your free 20 minute nutrition consult today!

Nourishing Your Body: How to Boost Your Immune System Naturally

In today's fast-paced world and with flu season upon us, maintaining a robust immune system is crucial for overall well-being. Let's explore natural ways to fortify your body's defenses to promote lasting health.

10 Ways to Boost Your Immune System Naturally

1. Colourful Plate, Powerful Defense - Embrace the rainbow on your plate. Incorporate a variety of fruits and vegetables, as different colors often signify diverse nutrients. Vitamins, minerals, and antioxidants found in colourful produce contribute to a resilient immune system. Include dark leafy greens, broccoli, berries, citrus fruits, bell peppers, carrots, and tomatoes, to name a few.

2. Include Healthy Fats – Omega 3 fatty acids found in fatty fish (salmon, tuna, mackerel, etc.), chia seeds, flax seeds and walnuts are known to increase cellular activity that can help fight infection. Nuts and seeds are also loaded with nutrients that can help maintain your immune system. Incorporating healthy oils like avocado and olive oil will also be beneficial.

3. Key Nutrients – Be sure to consume foods that are rich in vitamin C, vitamin D, zinc, selenium, iron, and lean protein (ex. chicken) as these critical for the growth and development of immune cells and for enhancing immune potential. If you are not getting enough of these nutrients in your diet, consider supplementation. I always recommend a vitamin D supplement, especially in the winter months.

• Vitamin C – citrus fruits, tomatoes, bell peppers, strawberries, papaya, broccoli, pineapple, potato, kiwi, brussels sprouts, cantaloupe, kale, and cauliflower.

• Vitamin D – fatty fish (salmon, mackerel, halibut, etc.), herring, sardines, cod liver oil, canned tuna, eggs, mushrooms, and fortified foods.

• Zinc – red meat (in moderation), shellfish, legumes/peanuts, seeds (hemp, pumpkin, sesame, etc.), nuts (pine nuts, cashews, almonds), dairy, eggs, and whole grains (wheat, quinoa, rice, oats).

• Selenium – Brazil nuts, fish, roasted ham, chicken, turkey, red meat, cottage cheese, eggs, brown rice, sunflower seeds, mushrooms, oatmeal, spinach, and cashews.

• Iron – chicken, turkey, fish, tofu, red meat, liver/organ meats, shellfish, spinach, quinoa, broccoli, pumpkin seeds, and legumes.

4. Gut Health Matters - A flourishing gut is a key player in immune function. Include probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi in your diet. These foods foster a healthy gut microbiome, supporting immune cells and promoting overall digestive wellness. A probiotic supplement would be beneficial as well.

5. Spices – consider adding some garlic, ginger, and turmeric to your cooking. These spices are known to have immune boosting properties.
6. Herbal Allies - Harness the power of nature's pharmacy by incorporating immune-boosting herbs into your routine. Echinacea, elderberry, and astragalus are renowned for their immune-strengthening properties. Consider incorporating them into teas or tinctures for a tasty and beneficial boost.
7. Hydration: The Elixir of Life - Adequate hydration is fundamental to a well-functioning immune system. Water helps flush toxins from the body and supports the transport of nutrients. Aim for at least eight glasses a day and consider adding herbal teas for extra antioxidant benefits.
8. Quality Sleep - Prioritize restful sleep as it plays a pivotal role in immune function. Establish a consistent sleep schedule, create a calming bedtime routine, and ensure your sleep environment promotes relaxation. Quality sleep is a cornerstone of a robust immune system.
9. Stress Management Techniques - Chronic stress can compromise the immune system. Incorporate stress-reduction techniques such as meditation, deep breathing exercises, yoga, or nature walks into your daily routine. Cultivating a sense of calm positively impacts immune health.
10. Exercise Regularly - Engage in moderate, regular exercise to enhance immune function. Whether it's brisk walks, yoga, or strength training, find an activity you enjoy. Exercise promotes circulation, supports the lymphatic system, and contributes to overall vitality. Aim for 30 minutes a day.

Remember, a holistic approach to health involves a combination of these practices. By nourishing your body with a diverse, nutrient-rich diet, prioritizing sleep, managing stress, and incorporating immune-boosting herbs, you pave the way for a resilient immune system and long-lasting well-being. Make these practices a part of your lifestyle, and watch your body thrive.

For more guidance on how to boost your immune system and to improve your overall health through nutrition and lifestyle changes, check out Thrive’s nutrition programs and services!