How to Boost Your Immunity for Greater Productivity This Fall

As temperatures continue to drop, the season inevitably ushers in the unwelcome return of autumnal illnesses. Yet, taking extended absences due to illness is often impractical for those in leadership roles. Even when taking time off is possible, the pressure to manage work responsibilities can heighten stress and hinder recovery.

Fortunately, by adopting preventative habits now, you can bolster your immune system and enhance your productivity and performance at work.

To help you stay well this season, we consulted expert health coaches to share their top six immunity-boosting habits for fall.

1. Go to Bed One Hour Earlier

Our health coaches’ top recommended habit for fall? Getting 7-8 hours of sleep a night.

As the Mayo Clinic writes, individuals who consistently lack adequate, restorative sleep are at a higher risk of falling ill after exposure to viruses. Moreover, their recovery period tends to be more prolonged.

Take proactive measures and increase your sleep duration now to boost your immune system. Follow these simple tips to ensure you get higher-quality Zzzs.

2. Stay Hydrated

Dehydration causes a wide range of issues, including a weakened immune system. Incorporating strategies to keep yourself hydrated throughout the day, especially as your schedule gets busier, can be a game-changer for your health.

A simple yet effective approach to hydration is to keep a readily accessible water bottle on your desk to provide a visual cue to take regular sips of water throughout the day. Additionally, you can leverage technology by setting phone reminders to hydrate.

3. Use Lymphatic Massage to Decongest

Your lymphatic system moves white blood cells around your body, protecting you from viruses and bacteria. However, the natural pace of this system may not always suffice in terms of helping your body operate at peak performance.

In addition to exercise, incorporating deep breathing techniques and lymphatic massage can improve your system’s efficacy, fortifying your immune resilience, alleviating discomfort, and promoting relaxation.

As you navigate the autumn and winter seasons, establish a habit of regular lymphatic massage. Consider scheduling a monthly lymphatic massage session at a reputable spa or integrating it into your evening routine. By doing so, you proactively optimize your lymphatic system’s function, empowering your body to maintain peak performance and improve your immunity.

4. Add Immune–Boosting Seasonal Foods to Your Diet

According to the Mayo Clinic, maintaining optimal immunity requires key vitamins and nutrients, specifically vitamin C, vitamin D, beta-carotene, and zinc. However, as the temperature drops and we spend less and less time outdoors, it’s common to experience a deficiency in these essential vitamins, particularly vitamins C and D.

To help fortify your immune system, incorporate immune-boosting foods into your diet, including apples, mushrooms, pomegranates, sunflower seeds, pumpkin, and sweet potato.

As a National Board-Certified Health and Wellness Coach, Adrienne Farrell notes, “Eating in-season fruits and vegetables exposes you to a wider variety of nutrients. This is important for overall health and well-being. Likewise, fruits and vegetables begin to lose nutrients after being harvested, so eating them in season ensures you’re getting the most nutrients possible.”

5. Exercise Daily

While exercise alone doesn’t serve as an impenetrable shield against fall illnesses, most health professional acknowledge that regular physical activity substantially contributes to an enhanced sense of well-being and overall health. Invariably, improving your well-being bolsters your immunity. Additionally, scientists note that exercise plays a pivotal role in various immune-enhancing mechanisms, theorizing that it aids your body in eliminating harmful bacteria and inhibits bacterial growth. It’s also a powerful stress-reduction tool.

Commit to daily exercise to maintain a resilient immune system as the weather cools. Adapt your fitness routine to the changing seasons by transitioning to indoor workouts or modifying outdoor activities to accommodate lower temperatures and wind.

Clinical Ayurvedic Specialist Elaine Moen suggests, “Since fall tends to be windier, do your best to avoid things that will further stimulate wind to protect your immune system. For example, if you cycle outdoors in the summer, switch that to walking instead.”

6. Develop a Cozy, Stress–Relieving Routine

As the weather gets colder, seize the opportunity to cultivate self-care habits that can manage and mitigate stress.

Farrell notes, “Fall is a great time to wind down and prioritize rest. Taking some time for yourself to relax and recharge can have many benefits for your physical and mental health, including reducing your risk of developing chronic diseases, anxiety, and depression, and improving your mood, cognition, and immune function.”

Allocate time for your interests and moments of tranquility by cultivating a hydrating skincare regimen, meditating, or cozying up with a book and a cup of tea by the fireplace.

The Bottom Line

By cultivating these immunity-enhancing habits now, you lay a firm foundation that supports your body in warding off illness as the season progresses. This proactive approach to wellness enables you to sustain peak performance, whether in the comfort of your home or managing the demands of your professional life.

To help transition your health routine for the colder weather, book a complimentary consultation with an Arootah health coach today. Together, we’ll chart a course towards your optimal well-being.