It’s no secret that wellness trends come and go. But a strong immune system? That never goes out of style. While it’s tempting to reach for supplements or “immune-boosting” drinks, the real magic lies in your everyday rituals: how you move, rest, eat, and show up for yourself. In other words, your ability to boost your immune system is the sum of your daily habits. With a little care and consistency, you can strengthen your body’s natural defenses and set yourself up for a healthier, more energized season ahead. Think of it as a gentle reset for your mind and body—one that supports you long after flu season fades.
A Seasonal Reset
As the weather cools and life speeds up, I like to think of fall as my annual reset. Between school drop-offs, afternoon activities, and the everyday hustle of motherhood, it’s easy to get run down. But it’s also the perfect time to check in with my habits and make small, intentional shifts that keep my immune system resilient through the holidays (and beyond). Here are seven habits I’m leaning into right now to boost my immune system naturally this season.
1. Prioritize Sleep
Sleep is one of the most overlooked foundations of good health. While you rest, your body releases immune-supportive proteins called cytokines—tiny messengers that help fight off infection and inflammation. When you consistently cut corners on rest, those cytokine levels drop, making it harder for your immune system to respond when a virus comes your way. Aim for 7-9 hours of quality sleep each night, and give yourself time to unwind before bed. Personally, I’ve started leaving my phone in our bathroom after 8 p.m., turning off all harsh overhead lights, and making a sleepy time drink with magnesium and tart cherry juice (this is game-changing!).
2. Get Daily Sunlight And Supplement Vitamin D
If there’s one nutrient that deserves its moment in the sun—literally—it’s vitamin D. Adequate levels have been linked to a stronger immune response, yet many of us fall short, especially in the fall and winter months. Try stepping outside for 15-20 minutes of sunlight each day (even if it’s overcast). Additionally, consider a vitamin D3 supplement. I take mine (2,000 IUs) with breakfast since dietary fats help the body absorb it more efficiently. It’s a small, simple ritual that helps keep my immune system in check when the days get shorter.
3. Eat the Rainbow
Your gut and your immune system are deeply connected—about 70% of your immune cells actually live in your digestive tract. That means the foods you eat play a major role in how effectively your body can defend itself. I make a point to fill my plate with colorful produce like leafy greens, carrots, and berries, all rich in antioxidants that protect against inflammation. Fermented foods like kimchi, sauerkraut, and kefir add healthy bacteria that strengthen gut diversity, while garlic, ginger, and turmeric bring natural antimicrobial benefits. Whole, minimally processed foods will always be your immune system’s best friend.
4. Add Functional Mushrooms to Your Routine
Adaptogenic mushrooms like reishi, shiitake, chaga, and maitake have been used for centuries to support immune health—and science is finally catching up. These varieties help activate natural killer cells, the body’s front-line defense against viruses and bacteria. I love adding a spoonful of mushroom powder to my morning coffee or sipping on a reishi tea after dinner to help wind down. It’s an easy, earthy-tasting addition that helps strengthen both the body and mind.
5. Manage Stress Like It’s a Wellness Ritual
Chronic stress may feel like a normal part of modern life, but it’s one of the fastest ways to suppress your immune system. When cortisol stays elevated for too long, your body becomes less efficient at fighting off infection. Finding ways to manage stress doesn’t have to be complicated. Sometimes, it’s just about adding small pauses into your day (as in, literally add these to your Google Calendar). A few minutes of deep breathing, journaling before bed, or a short walk in the sun can all help regulate your nervous system. Yoga and sauna sessions are also powerful ways to reduce stress and support overall immune function.
6. Cut Back on Alcohol
A nightly glass of wine might feel harmless, but alcohol has a bigger impact on the immune system than most of us realize. Drinking too much (especially consistently) can suppress immune cell activity for up to 24 hours after consumption, leaving you more susceptible to illness. I’ve been swapping my weeknight wine for mocktails and herbal tonics instead. Sparkling water with lemon, ginger, and a splash of tart cherry juice has become my go-to—it’s hydrating, supports sleep, and still feels like a treat at the end of the day.
7. Move Daily—but Don’t Overdo It
Movement is medicine, but it’s possible to do too much of a good thing. Gentle, consistent exercise helps circulate immune cells throughout the body, supports lymphatic flow, and keeps inflammation in check. On the flip side, overtraining can increase cortisol levels and weaken immune defenses. I try to find balance by moving every day in a way that feels good—sometimes that’s a strength session, sometimes it’s just a long walk outside. The key is learning to listen to what your body needs, not forcing what you think it “should” do.
Mindful Choices for Lasting Resilience
While you can’t exactly build immunity overnight, you can strengthen it over time. Proper nourishment and consistency create a foundation your body can rely on when seasonal bugs start circulating. Ultimately, supporting your immune system isn’t about perfection. It’s about paying attention to the everyday choices that add up to lasting resilience. This fall, I’m leaning into (realistic) rest, daily movement, and mindful nourishment. Because when I take care of my immune health, I feel ready to navigate whatever the season brings.
This post was last updated on October 30, 2025, to include new insights.
Edie Horstman
Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.
