How to Boost Your Autumn Immunity

Eating powerhouse foods. You may not realize it, but between 70% and 80% of our immune cells live in the gut. That’s why it’s vital to keep your digestive system running smoothly with citrus fruits, berries, fatty fish, nuts, garlic, yogurt and leafy greens. The antioxidants, omega-3 fatty acids and vitamins A, C and E in these foods have been linked to reduced inflammation, improved immune function and antiviral properties. A diet high in sugar, fried foods, alcohol and processed meats like bacon, on the other hand, can increase chronic inflammation while reducing our white blood cell count and the amount of good bacteria in our gut microbiome.

Exercising. One theory for why we’re more likely to feel “under the weather” when it gets cooler is that our bodies expend so much energy raising our core body temperature that we have less energy to fight off infections. However, getting at least 2.5 to 5 hours of moderate-intensity aerobic activity or 75 minutes of vigorous physical activity weekly can boost immunity. Studies show that exercise not only raises body temperature but also lowers stress, reduces inflammation and improves immune cell circulation. In addition, regular exercise lowers the risk of chronic conditions (such as heart disease and diabetes) that make it harder for our immune systems to fight germs.

Hydrating. While adequate hydration helps us rid the body of toxins, dehydration can lead to inflammation, stress and lower white blood cell function. In addition, our eyes, nose and mouth are drier when we’re dehydrated, which means our bodies are less likely to trap and expel germs. Another way to ease sinus issues and add moisture is to use a humidifier. Studies suggest that keeping humidity levels between 30% and 60% not only prevents the growth of germs and allergens such as dust, mold and mildew, but also reduces flu risks and allergy symptoms like congestion.

Spending more time outside. The Asthma and Allergy Foundation of America reports we’re exposed to more than 300 substances in the workplace, such as dust, chemicals and strong odors. However, getting plenty of fresh air reduces your exposure to these irritants and boosts your immunity, oxygen levels, energy, mood and digestion. Time outside also lowers cortisol levels, so your body can fight off germs more effectively. If you can’t spend up to 30 minutes a day outdoors, the American Lung Association recommends opening your windows for at least 15 minutes each day to ventilate your home.