5 Things You Need to Know to Prevent Recurrent Illness This Fall & Winter

Simple Steps to Strengthen Your Natural Defenses

As the weather cools and indoor time increases, many people find themselves fighting one cold after another. Recurrent illness isn’t just bad luck—it’s often a sign that your immune system needs extra care. Here are five key ways to stay well this season:

1. Support Your Gut

Over 70% of immune cells live in the digestive tract. Eat fermented foods, increase fiber, and consider probiotics to strengthen gut immunity. Focus on whole foods and avoid things that provoke inflammation such as sugar, processed carbohydrates, refined vegetable & seed oils, trans fats & hydrogenated oils, alcohol, and any foods that trigger the immune system (known food sensitivities). 

2. Optimize Vitamin D

Sunlight fades in fall, and so does our vitamin D. Low levels are linked to frequent infections. Ask about testing and supplementation.

3. Nourish with Whole, Warm Foods

Soups, bone broths, turmeric, onions, garlic, and mushrooms provide minerals and immune-supporting compounds that keep energy steady and inflammation low.

4. Prioritize Rest & Rhythm

Sleep is when your immune system “resets.” Aim for consistent bedtimes and minimize screens in the evening.

5. Minimize Stress & Support the Adrenals

Regulate your nervous system with options like meditation, prayer, deep breathing, or gentle exercise. Cultivate calm through positive mindset and gratitude. Explore adrenal testing, stress hormone panels, or adaptogenic herbal formulas to support your body's stress response. 

Ready for a seasonal immune tune-up?

A personalized fall visit can help uncover nutrient gaps, stress patterns, or chronic inflammation that make you vulnerable to recurrent illness.