Fall Wellness – How to Support Your Immune System


Each year I am determined to try to keep our family’s immune systems as supported as possible.  There is no doubt we are going to be exposed to something, but I hope my family’s immune systems are strong to fight off invading illnesses or, if we do get sick, to help us heal quickly.

There are numerous things you can do to support a healthy immune system! 


This is one of the top ways to keep your immune system strong.  Lack of sleep can make it easier for us to get sick AND make it harder for our immune systems to get us well.  According to the Mayo Clinic

“Studies show that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as the common cold. Lack of sleep can also affect how fast you recover if you do get sick.”

So be sure to go to catch those z’s to keep your immune system strong! 

Eat Real Food

Eating a diet full of real food and nourishing ingredients is critical to maintaining your overall health and wellness. Heavily processed foods, refined sugar, unprepared grains, etc. tend to weaken the immune system. It is so important to limit our sugar intake, particularly when we feel we are getting sick or have knowingly been exposed. Sugar, in particular, lowers your immune system’s fighting power for several hours after ingesting.  

Essential Oils

I use a variety of essential oils to help with immune support all year long, but particularly in the fall and winter. One of our favorites is the Thieves oil blend which is a blend of cinnamon, clove, rosemary, lemon and eucalyptus.  I add a few drops to an empty veggie capsule, a spoonful of honey or yogurt or to a cup of tea.  I like to use Young Living Essential Oils.  There are plenty that are considered dietary supplements that can support a healthy immune system.  

Fermented Foods

You have probably already heard that 80% of your immune system lies in your gut. Well, this is where fermented foods come into play! Fermented foods are full of vitamins, enzymes and good bacteria that keep your gut bacteria happy. When you have poor gut flora, there is more opportunity for illnesses to take hold.  We have a variety of fermented recipes and a tutorial for how to make fermented foods at home. In the winter, my family also uses a powerful probiotic supplement in addition to eating fermented foods.  

NingXia Red

NingXia Red® combines the extraordinary wolfberry superfruit with pure orange,yuzu, lemon, and tangerine essential oils, along with blueberry, aronia, cherry, pomegranate, and plum juices to deliver a whole-body nutrient infusion. This powerful formula includes wolfberry, which is touted for its health-supporting benefits, while ongoing research continues to reveal exciting new properties on this ingredient. Enjoy NingXia Red daily to energize, fortify, and revitalize the body and support overall health and wellness, from head to toe. 

Elderberry Syrup

We love taking our homemade Elderberry Echinacea syrup every day. We take it plain, mix it with NingXia red, or even use it to flavor our homemade kombucha tea. You can even make Elderberry Gummies with it!  According to Nutritional Healing, echinacea has been shown to possibly fight inflammation, bacterial and viral infections.  It is good for the immune and the lymphatic systems.  It is helpful for allergies, colds, flu and other infections.  According to Nutritional Healing, elderberry is thought to fight inflammation and relieve coughs and congestion. It enhances immune system function, lowers fevers and soothes the respiratory tract.  It is very effective against flu viruses.  

Vitamin D

While it is sunny here in Arizona AND we spend a lot of time outside in the winter because the weather is amazing, we still supplement with Vitamin D (most Americans probably would be well advised to supplement).  We use these Vitamin D drops and take between 2000 to 4000 IU per day.  According to Dr. Mercola

Vitamin D could rightly be described as a “miracle nutrient” for your immune system, as it enables your body to produce well over 200 antimicrobial peptides, which are indispensable in fighting off a wide range of infections.

Neti Pot

Have you heard of a Neti Pot?  Do you use one?  I find them to be awkward and can’t quite get the hang of them.  BUT!  I do use a nasal irrigator, which is like a squeezy bottle that I can put salt, essential oils, and water in!  I like to use this in the winter to flush out any junk that may be harmful!  

According to SCD Lifestyle

“The common cilia in a average person’s nose contains a build up of environmental and natural irritants that it has a hard time getting rid of.  While these irritants continue to stay housed in the sinus cavity the immune system continues to react and fight against the foreign inhabitants.  By removing them on a daily basis the nasal passage is cleared and the immune system can rest, reducing hyperactivity and chronic reactions. “

Regular Chiropractic Care

I am a fan of regular Chiropractic care!  The benefits of chiropractic are numerous and it can help keep your immune system strong.  If you central nervous system is clear at the spine, subluxation free, then the communication highway between organ/tissue/cell and brain is open and the appropriate changes that may need to take place can be monitored and changed more effectively. This will allow your body to do what it is supposed to do!

How do you keep your and your family’s immune system strong??


  1. Flu shots! I had never got one until I was pregnant with my first child but I keep getting them yearly through my employer who even brings someone to the office to provide them at no cost.


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