Strengthening the Immune System

Autumn in the Midlands brings crisp mornings and colorful foliage. It also signals a time when the body benefits from added support, as cooler weather and busier schedules often coincide with an uptick in colds and other seasonal illnesses. Strengthening the immune system in the fall is less about quick fixes and more about consistent practices that build resilience.

Seasonal Nutrition

Food is one of the simplest and most effective ways to support immune health. Fall produce like squash, sweet potatoes and dark leafy greens provide essential vitamins A and C, which help fortify immune defenses. Locally grown beets, carrots and brassicas are rich in antioxidants that may help the body manage oxidative stress.

In addition to fresh produce, certain seasonal staples are prized for their traditional wellness benefits. Elderberries are often prepared as syrups or teas and are traditionally used to ease cold and flu symptoms. Mushrooms such as maitake and shiitake contain compounds that researchers are studying for their potential to support immune activity. Fermented foods like sauerkraut and kimchi may help maintain gut health, which is closely connected to overall immune function.

Movement and Circulation

Regular movement not only improves physical fitness but also supports circulation, which may help immune cells move effectively throughout the body. Walking outdoors provides fresh air and gentle exercise. Mind-body practices like yoga and Pilates promote circulation while calming the nervous system.

Another practice gaining attention is lymphatic drainage massage, which is believed to encourage fluid movement through the body’s lymphatic system. Many people find that this therapy supports detoxification and overall immune health.

Rest and Nervous System Support

Sleep is the body’s most powerful tool for repair and recovery. During restful sleep, the body produces protective proteins that support immune function. Adults generally need seven to nine hours per night, yet many fall short. Making sleep a priority in the fall months may help the body stay more resilient against seasonal illness.

Equally important is nervous system regulation. Chronic stress suppresses immune function, leaving the body more vulnerable. Practices that promote calm—meditation, breath work and mindfulness—help restore balance. Chiropractic care, which focuses on alignment and nervous system health, is often used as a way to support the body’s ability to handle stress.

Herbal and Natural Supports

Herbal remedies remain a cornerstone of seasonal wellness for many people. Echinacea, astragalus and elderberry are traditionally used during fall and winter to support the body’s natural defenses. Adaptogens like ashwagandha and holy basil are often turned to for stress support, which may in turn contribute to overall well-being.

Community and Connection

Connection is another key factor in health that is sometimes overlooked. Research has shown that meaningful social ties can lower stress, leading to stronger immune function. Autumn offers opportunities to foster community through farmers markets, seasonal gatherings and group wellness classes.

A Season of Strength

Fall is a season of transition, and with that shift comes an opportunity to strengthen the body’s defenses. By focusing on nutrient-rich foods, restorative rest, nervous system care and community connection, individuals can cultivate resilience that carries through the colder months. Columbia’s wellness landscape provides an abundance of resources that reflect both traditional wisdom and modern understanding.

Michaela Leung is a multimedia storyteller, wellness writer and Pilates instructor based in Columbia. She is passionate about making holistic wellness more accessible—through movement, mindful living or sharing stories that inspire. Leung is the founder of All is Well, a wellness platform and newsletter, and she is a 2025 Columbia ambassador dedicated to supporting local businesses and healthy living. To connect with her, email [email protected] or follow @michaelaleung__ on Instagram.