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How to Boost Your Immune System in Autumn

People always ask how to boost your immune system in autumn, when the weather starts getting colder, and the flu and other viruses start running free. The truth is that you should be ALWAYS boosting your immune system, especially today, with the pandemic being so widespread.

Even though the sun has spoiled us in September, autumn is imminently upon us in October. And that brings not only fresh, rainy days but also all kinds of autumn ailments with it. From sneezing, sniffling, and coughing to fatigue. Is your immune system strong enough to fight against viruses and bacteria? Here are our tips to get through the fall and winter carefree!

Get enough fluids in your body

As an adult, you should drink 1.5 to 2 liters of water per day. Because water removes the waste products in your body. Do you find all that water boring and tasteless? Decorate your drink with fruit, cucumber, or mint. Or brew your own herbal tea with thyme and lemon or with turmeric and ginger (A shot of ginger a day, keeps the doctor away!).

Boost Your Immune System in Autumn

Eat healthy

Healthy food intake is the absolute number 1 way to boost your immune system in autumn, winter, or whenever, as a matter of fact. Eating healthy food simply protects your body like armor.

Make sure you get enough vitamins and minerals. So eat enough vegetables and put a few servings of fruit on the menu every day.

Broccoli and citrus fruits are bombs full of vitamin C for your immune system.

We’ll get into more detail and talk about some specific foods that will boost your immune system this fall.


Stress is a notorious enemy of your immune system. Avoiding stress is, of course, easier said than done. Do you always take on tasks that are a bit too much for you? Don’t always try and take on everything that your career or life serves you. Sometimes you just need to relax and let things slide.

Breathing exercises or yoga are also recommended to help you relax.

Keep Active

Regular exercise improves your immune system. A brisk walk or sweating during a sports session ensures the removal of waste. Don’t panic: nobody says that you have to visit the sports club every day for that. Even raising your heart rate for 20 minutes three times a week helps.

Bonus: Exercising builds endorphins. This happy hormone increases the feeling of relaxation, helps you de-stress, and ensures a better night’s sleep.

Spend time Outdoors

Did you know that almost all of us are deficient in vitamin D? However, everyone has access to the source: sunlight ensures that your body produces vitamin D. So take a walk or bike ride outside more often. Buckle the dog’s collar or drum up a friend for a nice chat on the go.

Wash your hands

We have all been listening to this advice ever since the pandemic hit, but it should of course not be missing from this list. Washing your hands regularly with soap reduces the chance of pathogens on doorknobs, railings, and telephones.

Boost Your Immune System in Autumn

Consider Homeopathy

A healthy lifestyle is of course always number one. But homeopathic medicines can help prevent winter ailments and strengthen your immune system. Do you feel flu symptoms such as fatigue, cold, headache, or muscle aches? Then ask your pharmacist for advice.

Remember, prevention is better than cure!

In recent years (even before the pandemic hit) I’ve been using an incredible product that has done wonders for me.

I used to get the flu every fall and winter at least 3 times per year. But, ever since I started using Mushroom Defense I would go for the entire cold season without being sick once, not to mention a boost in energy, and concentration.

Mushroom Defense

Boost your immune system in Autumn with this vitamin-rich food

As soon as the summer ends, massive amounts of extra vitamin C are eaten or swallowed. Don’t be alarmed, but this is not nearly enough to keep your resistance up.

Vitamin C is not the only nutrient you need to boost your immune system.

Here is a list of foods (in no particular order) that your body and mind need:


Exactly, that yellow stuff that you don’t want to get in your clothes. But what an asset it is to your diet. Especially in the fall and winter. Although turmeric has gained a lot of name recognition and popularity in recent years, it has been a miracle drug with superpowers within Indian Ayurveda for thousands of years.

What’s in it? In the big shots of antioxidants. Antioxidants that fight harmful substances and pathogens. In addition, it has anti-inflammatory properties and stimulates blood circulation.


From fresh ginger tea to pieces of this Asian root in (wok) dishes, you can go many ways with this acclaimed spice. Why ginger deserves a spot on your shopping list? It is packed with antioxidants. In times of swirling germs a good one to have around.

Green (leaf) vegetables

Think spinach, kale, or broccoli. Each and every one of them is full of antioxidants and vitamins (A, C, E, or a mix of all three).

Nutrition with vitamins A, B6, B11 and B12

Vitamin A is better known as the anti-infection vitamin. You can get your dose of ‘A’ by, for example, eating (oily) fish or eggs. In our country, it is also added to low-fat margarine, margarine, and baking and roasting products.

Then the B vitamins. A crucial vitamin palette. You can get B11 from fruit, whole grain products, and green vegetables. You get B6 and B12 from animal foods (meat, eggs, dairy). Are you vegan? Then it is advisable to take vitamins B6 and B12.

Vitamin D

Although we mainly get vitamin D from sunlight and not from food, we think it belongs on this list. Especially in times when COVID-19 has us in its grip. Because what is shown by a growing number of scientific studies: vitamin D3 helps against corona. It helps against respiratory infections plus it can reduce the severity of the disease.

How to Boost Your Immune System in Autumn – Conclusion

I hope this article has been helpful in answering the question of how to boost your immune system in autumn and winter.

As we have seen it depends on a lot of different factors; mainly trying to live a stress-free life rich in healthy food and plenty of water.

The secret is living a healthy life with plenty of exercises, activities outdoors, and a balanced diet always. The cold part of the year is when we really need our immune system to be impeccable, but we should strive to boost our immune system year-round.

Take care and stay safe


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