Prep Your Immune System for Fall

The first cool mornings of fall always catch me by surprise. I step outside, feel the chill, and I can smell the dampness. The garden looks tired from the summer's bounty and the sun feels lower and more golden. My body notices it too. This is when I'm reminded that it is time to shift how I eat, how I rest, and how I support my immune system for the colder months ahead.

Living with the Season

Herbs work best when we also live with the season. Fall invites us to slow down after the bright, outward energy of summer. It is a time to turn toward rest, reflection, and nourishment. Warm foods like soups, stews, and roasted veggies are easier on digestion than raw salads, and they provide the comfort our bodies crave as the air turns damp and chilly.

Sleep also becomes more important. As the daylight shortens, listen to your body's cues to turn in earlier. Extra rest gives your immune system the space it needs to function well.

And do not forget to step outside. Even if the sky is gray, fresh air, movement, and natural light are part of seasonal health. A brisk walk, a few deep breaths, or a moment to notice the changing leaves all help keep your body and spirit in balance.

Bring the Heat with Fire Cider

When the chill of fall sets in, few remedies wake me up like fire cider. This tangy vinegar tonic combines garlic with ginger, horseradish, onion, and hot peppers. It wakes up digestion, clears congestion, and provides steady immune support through the colder months.

Many people take fire cider daily as a preventative and then increase its use at the first signs of illness. You can sip it as a wellness shot, stir it into hot water and breathe in the steam, or splash it into salad dressings and marinades.

Basic Fire Cider Recipe (from Rosemary Gladstar)

• ½ cup grated horseradish root

• ½ cup chopped onion

• ¼ cup chopped garlic

• ¼ cup grated ginger

• Cayenne pepper to taste

• Raw apple cider vinegar (about 32 ounces)

• Honey (added after straining)

Directions

Place herbs in a half-gallon jar and cover with vinegar by 3–4 inches. Cap tightly and let steep in a warm spot for 3–4 weeks, shaking daily. Strain, stir in honey (to taste), and rebottle and store in a cool place or the fridge.

How to Use

Daily support: 1–2 tablespoons daily in fall and winter.

At first symptoms: 1–2 tablespoons every 3–4 hours.

Your Fall Sunshine Fix

Vitamin D plays a central role in immune function, but here in the Pacific Northwest our bodies cannot make enough once fall arrives. Even on clear days, the angle of the sun matters. Our skin can only produce vitamin D when the sun sits at least 45 degrees above the horizon. Once the days shorten, the sun never climbs that high, and natural vitamin D production shuts down until the following spring.

This is why supplementation is often essential when living where I live, in Oregon. A daily dose helps maintain immunity, supports bone health, and steadies mood through the darker months. If you're someone who "always gets sick" in the fall or winter, low vitamin D is often part of the picture.

More Immune Friends

In addition to vitamin D, your immune system depends on a few other nutrients and herbs:

• Zinc helps immune cells respond quickly. A handful of pumpkin seeds is an easy food source.

• Vitamins A, C, and E, and selenium provide antioxidant protection during illness and recovery.

• Elderberry helps shorten the duration of colds and soothes the respiratory tract.

• Echinacea is best used at the very first signs of illness to help boost your body's natural defenses.

There are, of course, many more herbal allies for immune support. Roots like elecampane, culinary herbs like garlic, oregano and thyme, and medicinal mushrooms such as reishi and shiitake can all be simmered into broths or soups for an extra boost. That could be a whole other article, but these are a solid place to start.

Lean into the Season

Supporting your immune system is about more than just avoiding colds. It means living with the season, listening to your body, and leaning on simple, traditional preparations like fire cider or even a pot of soup or stew to keep you steady through the chill and dampness of the season.