How Naturopathic Care Can Boost Your Immune System this Fall
Published
Transitioning from summer's warmth to the crisp air of fall can be a jarring shift for our bodies. The change in seasons often coincides with the start of cold and flu season, making it the perfect time to give our immune system some extra support. At Bastyr University Clinics, we believe in a holistic approach to health, and naturopathic doctors are uniquely positioned to guide patients through this seasonal transition.
Naturopathic doctors understand that a robust immune response is built on a foundation of proper nutrition, stress management, adequate sleep, and a healthy gut microbiome. When you visit a naturopathic doctor, they'll often start by assessing these areas to identify any underlying imbalances that might be compromising your immunity. For example, a diet lacking in key vitamins and minerals can weaken your body's defenses, while chronic stress can flood your system with cortisol, suppressing immune function.
Here are some actionable steps to help you bolster your immune system for the season ahead:
- Prioritize Nutrient-Dense Foods: Focus on eating a rainbow of fruits and vegetables rich in Vitamins C and D, as well as zinc.
- Vitamin C rich foods: citrus fruits, kiwifruit, strawberries, bell peppers, leafy greens, and cruciferous vegetables like broccoli and cauliflower.
- Vitamin D rich foods: fatty fish, mushrooms, egg yolks, beef liver.
- Zinc rich foods: Oysters, red meat, legumes like lentils and chickpeas, pumpkin seeds and whole grains.
- Supplement Wisely: A naturopathic doctor can recommend specific supplements tailored to your needs. Vitamin D is especially important as we get less sun exposure, while zinc and probiotics can be powerful tools for immune support.
- Manage Stress: Chronic stress is a major immune suppressant. Naturopathic doctors often suggest incorporating stress-reducing practices like mindful breathing, meditation, or spending time in nature to help regulate the body's stress response.
- Get Quality Sleep: Aim for 7-9 hours of quality sleep per night. During sleep, your body produces and releases cytokines, a type of protein that targets infection and inflammation. Naturopathic doctors can help you develop a healthy sleep hygiene routine to ensure your body has the time it needs to repair and regenerate.
By taking these proactive steps, you can help prepare your body for the change in seasons. A naturopathic doctor can serve as your guide, creating a personalized plan to strengthen your immune system and help you navigate the fall with vitality and resilience.
Ready to strengthen your immune system for the season ahead? Schedule an appointment at one of our Bastyr University Health Clinics and let one of our naturopathic doctors create a personalized plan to support your health this fall.
Author Information: Dr. Arregoytia is an adjunct faculty member who supervises naturopathic medical students in the clinical application of functional medicine.
