Authored by Dr. Aidanne
 Photo by Jess Bailey on Unsplash | As the crisp air of fall begins to settle in, it's clear that a new season is upon us. For many, this time of year marks a fresh start with school in full swing. Whether you are heading back to classes or are back to the office as usual, it's crucial to ensure your body is well-prepared to handle the inevitable change of season ahead. One of the best ways to support your well-being as you transition into fall is by focusing on your immune system. Here are some key strategies and tips to help you stay healthy and energized throughout the school year. |
Supporting Your Immune System
As we step into fall, our immune systems need a little extra help to fend off common seasonal illnesses (ie. Cold, flu, etc.), seasonal allergies, and the stress of a new school year. Below are some essential nutrients and practices to support your immune system.
Vitamin D
Vitamin D is a crucial player in maintaining a robust immune system. During the fall and winter months daylight grows shorter, we transition to spending less time outside, and the sun rests at a lower altitude than during the summer months. Since our bodies are able to synthesize Vitamin D from exposure to UV radiation when at peak altitude, this means our natural vitamin D levels can drop come the fall and winter. Consider incorporating vitamin D-rich foods into your diet, such as fatty fish (like salmon and mackerel), fortified dairy products if tolerated, and egg yolks. If you find it challenging to get enough vitamin D from food alone or have sensitivities to these foods, a supplement is a great option. Again, be sure to consult with your provider to determine which dosing schedule is right for you!
Vitamin C
Vitamin C is a staple in most medicine cabinets, especially this time of year. Vitamin C’s reputation as an immune support stems from its ability to help stimulate the production of white blood cells, which are essential for fighting infections. Citrus fruits (ie. oranges, grapefruits, and lemons), bell peppers, strawberries, and broccoli are excellent sources of vitamin C.
Zinc
Zinc plays a significant role in immune function and cell division. It’s essential for wound healing and can help reduce the duration and severity of colds. Foods high in zinc include nuts, seeds, legumes, and whole grains. Adding these to your meals can give your immune system the extra support it needs.
Astragalus
Astragalus is an herb traditionally used in Chinese medicine to boost immunity and energy. Recent research supports its role in enhancing immune function. Specifically, studies have shown that Astragalus can promote white blood cell production and activity, which is crucial for fighting off infections. Astragalus polysaccharides have been shown in the literature to stimulate the production and function of white blood cells, which are responsible for a prompt & profound immune response.(1) While Astragalus can be taken as a supplement, it’s also available in teas or tinctures. As always, be sure to speak with your naturopathic provider before starting any new supplement.
Elderberry
Elderberry, derived from the Sambucus tree, is rich in antioxidants and vitamins that support robust immune function. The literature is mixed on the ability of elderberry to prevent colds and flus, but it may help to reduce the duration of common cold symptoms.(2) My favorite way to use elderberry is as a syrup, which you can even make at home if you’re feeling ambitious!
Meals as Medicine
Your diet plays a pivotal role in maintaining overall health and supporting your immune system. Packing a balanced lunch can help your brain perform at its best while you tackle new material in the classroom. Here are some tips and favorite meal ideas to keep you fueled and focused:
Rejuvenating Sleep
Sleep is a fundamental aspect of health, especially when you're balancing schoolwork, extracurricular activities, and social events. Ensuring you get quality rest also helps with memory consolidation, cognitive performance, and overall well-being.
Sleep Needs by Age: Based on CDC guidelines, recommended sleep hours for different age groups include the following within a 24-hour period (3):
Sleep Hygiene Tips: Maintain a regular sleep schedule, limit screen time before bed, and create a relaxing pre-sleep routine to help signal to your body that it’s time to wind down. Sleep thrives on routine, so the more structure you can integrate here the better sleep you will achieve!
References:
1.Denzler K, Moore J, Harrington H, et al. Characterization of the Physiological Response following In Vivo Administration of Astragalus membranaceus. Evid Based Complement Alternat Med. 2016;2016:6861078. doi:10.1155/2016/6861078
2. Wieland LS, Piechotta V, Feinberg T, et al. Elderberry for prevention and treatment of viral respiratory illnesses: a systematic review. BMC Complement Med Ther. 2021;21(1):112. Published 2021 Apr 7. doi:10.1186/s12906-021-03283-5
3. https://www.cdc.gov/sleep/about/index.html
As we step into fall, our immune systems need a little extra help to fend off common seasonal illnesses (ie. Cold, flu, etc.), seasonal allergies, and the stress of a new school year. Below are some essential nutrients and practices to support your immune system.
Vitamin D
Vitamin D is a crucial player in maintaining a robust immune system. During the fall and winter months daylight grows shorter, we transition to spending less time outside, and the sun rests at a lower altitude than during the summer months. Since our bodies are able to synthesize Vitamin D from exposure to UV radiation when at peak altitude, this means our natural vitamin D levels can drop come the fall and winter. Consider incorporating vitamin D-rich foods into your diet, such as fatty fish (like salmon and mackerel), fortified dairy products if tolerated, and egg yolks. If you find it challenging to get enough vitamin D from food alone or have sensitivities to these foods, a supplement is a great option. Again, be sure to consult with your provider to determine which dosing schedule is right for you!
Vitamin C
Vitamin C is a staple in most medicine cabinets, especially this time of year. Vitamin C’s reputation as an immune support stems from its ability to help stimulate the production of white blood cells, which are essential for fighting infections. Citrus fruits (ie. oranges, grapefruits, and lemons), bell peppers, strawberries, and broccoli are excellent sources of vitamin C.
Zinc
Zinc plays a significant role in immune function and cell division. It’s essential for wound healing and can help reduce the duration and severity of colds. Foods high in zinc include nuts, seeds, legumes, and whole grains. Adding these to your meals can give your immune system the extra support it needs.
Astragalus
Astragalus is an herb traditionally used in Chinese medicine to boost immunity and energy. Recent research supports its role in enhancing immune function. Specifically, studies have shown that Astragalus can promote white blood cell production and activity, which is crucial for fighting off infections. Astragalus polysaccharides have been shown in the literature to stimulate the production and function of white blood cells, which are responsible for a prompt & profound immune response.(1) While Astragalus can be taken as a supplement, it’s also available in teas or tinctures. As always, be sure to speak with your naturopathic provider before starting any new supplement.
Elderberry
Elderberry, derived from the Sambucus tree, is rich in antioxidants and vitamins that support robust immune function. The literature is mixed on the ability of elderberry to prevent colds and flus, but it may help to reduce the duration of common cold symptoms.(2) My favorite way to use elderberry is as a syrup, which you can even make at home if you’re feeling ambitious!
Meals as Medicine
Your diet plays a pivotal role in maintaining overall health and supporting your immune system. Packing a balanced lunch can help your brain perform at its best while you tackle new material in the classroom. Here are some tips and favorite meal ideas to keep you fueled and focused:
- Balanced Meals: Aim for a lunch that includes a good mix of protein, fat, and carbohydrates. Protein helps with muscle repair and growth, fat provides sustained energy, and carbohydrates fuel your brain. Think uncured turkey, tomato & avocado sandwiches, quinoa salads with beans & veggies, etc.
- Easy Grab-and-Go Options: Meal prepping is key to staying on track with healthy eating, even on the busiest of days. Prepare snacks and meals that are easy to grab and go, such as:
- Single Serve Hummus or Guacamole Packets with Chopped Veggies
- Fruit & nut bars
- Homemade trail mix.
- Turkey Jerky
- Hard Boiled Eggs or Mini Egg Muffins with Veggies
- Overnight Oats or Chia Puddings with Berries or Apple & Cinnamon
- Greek Yogurt Cups with Walnuts, Seeds and Fruit
- Stuffed Peppers
- Turkey Roll-Ups with Hummus, Feta & Olives
Rejuvenating Sleep
Sleep is a fundamental aspect of health, especially when you're balancing schoolwork, extracurricular activities, and social events. Ensuring you get quality rest also helps with memory consolidation, cognitive performance, and overall well-being.
Sleep Needs by Age: Based on CDC guidelines, recommended sleep hours for different age groups include the following within a 24-hour period (3):
- Children (5-6 years): 10-12 hours
- Children (7-12 years): 9-12 hours
- Teenagers (13-18 years): 8-10 hours
- Young Adults (18-25 years): 7-9 hours
Sleep Hygiene Tips: Maintain a regular sleep schedule, limit screen time before bed, and create a relaxing pre-sleep routine to help signal to your body that it’s time to wind down. Sleep thrives on routine, so the more structure you can integrate here the better sleep you will achieve!
References:
1.Denzler K, Moore J, Harrington H, et al. Characterization of the Physiological Response following In Vivo Administration of Astragalus membranaceus. Evid Based Complement Alternat Med. 2016;2016:6861078. doi:10.1155/2016/6861078
2. Wieland LS, Piechotta V, Feinberg T, et al. Elderberry for prevention and treatment of viral respiratory illnesses: a systematic review. BMC Complement Med Ther. 2021;21(1):112. Published 2021 Apr 7. doi:10.1186/s12906-021-03283-5
3. https://www.cdc.gov/sleep/about/index.html
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