As summer fades and the busy fall season begins, it’s common to see a rise in colds, flu and general fatigue. That makes September the perfect time to take a closer look at your daily habits and ask: Am I supporting my immune system in the best way possible?
The good news is that strengthening your immunity doesn’t require complicated changes. By focusing on nutrition, lifestyle and targeted natural support, you can give your body the tools it needs to defend, restore and thrive.
Why Your Immune System Needs Extra Support in the Fall
Changes in routine, less sunlight and increased time indoors all place extra stress on your body’s defenses. When your immune system is under strain, it becomes harder to fight off infections and easier to feel run down. That’s why it’s important to take proactive steps now – before the season of colds and flu begins in full swing.
Nutrition for Immunity: The Building Blocks of Defense
Your immune system relies on daily nutrition to function properly. Without the right nutrients, your body cannot mount an effective defense. Here are a few immune-supporting foods to include in your meals this fall (1):
- Citrus fruits and berries – Rich in vitamin C, which helps white blood cells function effectively.
- Leafy greens and cruciferous vegetables – Packed with antioxidants and vitamins A, C and K.
- Nuts and seeds – Excellent sources of zinc, selenium and vitamin E, all of which support immune cell activity.
- Fermented foods – Yogurt, sauerkraut and kefir provide probiotics that support gut health and the stomach is where nearly 70% of your immune system resides.
- Proteins – Amino acids are the building blocks for antibodies and enzymes that fight infections.
Consistently incorporating these foods helps your immune system respond more efficiently and recover more quickly.
Beyond Food: Lifestyle Habits that Strengthen Immunity
In addition to nutrition, your daily habits have a direct impact on immune health (2).
Prioritize:
- Adequate sleep – Aim for 7–9 hours to allow the body to repair and regulate immune cells.
- Hydration – Proper fluid intake supports lymphatic flow, which is essential for moving immune cells through the body.
- Regular movement – Gentle stretching, walking or exercise enhances circulation and lowers stress.
- Stress management – Chronic stress can lower immune defenses, making mindfulness and relaxation practices essential.
Natural Products That Support Immune Strength
At Solutions Chiropractic Plus, we offer carefully chosen products to complement your nutrition and lifestyle habits. Our Featured Products of the Month for September provide excellent immune and wellness support:
- dōTERRA OnGuard Essential Oil Blend – Known as the “protective blend,” OnGuard combines wild orange, clove, cinnamon, eucalyptus and rosemary. It’s been studied for its ability to support healthy immune function and can be diffused, taken internally in moderation or applied topically (always diluted). Many families use OnGuard daily during fall and winter as a natural defense.
- NutriDyn Magtein – A unique form of magnesium that crosses the blood-brain barrier to support stress resilience, memory and healthy brain function. Because chronic stress weakens immune defenses, Magtein helps by calming the nervous system and supporting a more balanced stress response.
These products, alongside good nutrition and chiropractic care, offer a holistic way to strengthen immunity and prepare your body for seasonal changes.
Building a Personalized Immune Plan
Every person’s immune needs are slightly different. That’s why it helps to work with a team who understands not just supplements, but how nutrition, lifestyle and chiropractic care work together to keep your body strong. At Solutions Chiropractic Plus, we partner with you to create a wellness plan that’s both sustainable and effective.
Call us or go online to schedule your appointment with Victoria, our functional nutrition counselor.
(605) 348-2116
www.solutionschiropractic.com
Featured Products of the Month
SOURCES:
1. Gombart, A. F., Pierre, A., & Maggini, S. (2020). A review of micronutrients and the immune system—working in harmony to reduce the risk of infection. Nutrients, 12(1), 236. https://doi.org/10.3390/nu120102362.
2. Tourkochristou, E., Christos, T., Mouzaki, A.. (2021). The influence of nutritional factors on immunological outcomes. Frontiers in Immunology, 12, 665968. https://doi.org/10.3389/fimmu.2021.665968
