Feel Your Best This Fall: 5 Everyday Habits for a Stronger Immune System
With cold and flu season approaching, it’s a good time to revisit the basics of healthy living — from quality sleep and balanced nutrition to daily movement and stress management. Together, these habits keep your immune system strong. Here’s what the science says about staying healthy this fall.
Get Enough Sleep
Sleep is one of the most powerful tools you have to stay healthy. During sleep, your body goes into repair mode, strengthening your defenses and preparing you to fight off illness.
In one study, people who were restricted to fewer than five hours of sleep a night were almost three times more likely to catch a cold than those who slept seven or more hours. Even your response to vaccines improves with good sleep – another study found that adults who got a full week of quality sleep before a flu shot produced more than double the antibodies compared to those who were sleep-deprived.
The takeaway: aim for 7-9 hours of sleep each night. Think of good sleep as your body’s daily immune boost – a simple, effective and restorative way to help you stay well.
Eat Real Food
Good nutrition helps your body — and your immune system — work at its best. Every stage of your immune response depends on nutrients like vitamins A, C, D, E, and K, as well as zinc, selenium, iron, and protein. These support immune-cell growth, maintain healthy tissues, and help your body manage inflammation.
If your diet is high in sugar, refined carbs, or saturated fats, your immune defenses won’t be as strong as when you eat foods rich in micronutrients, antioxidants, and fiber. Focus on colorful fruits and vegetables — such as citrus fruits, berries, and spinach — along with whole grains, lean proteins, legumes, nuts, and seeds. These foods also nourish your gut microbiome, where most of your immune cells live.
While no single food can prevent illness, consistently eating nutrient-dense, minimally processed meals helps keep your immune system resilient. Aim for variety, color, and balance on your plate — and Easyfeast makes that easier, with wholesome, home-cooked meals that keep you nourished all week long.
Move Regularly
Regular physical activity keeps your body strong and supports immune health. Even moderate exercise — the kind where you can talk but not sing — helps your body use oxygen efficiently and increases the activity of virus-fighting cells.
A brisk walk, yoga, biking, or light strength training are all great options. Staying active also helps you sleep better, lower stress, and maintain a healthy weight — all of which support overall immune strength. Aim to move most days of the week, doing activities you enjoy and can sustain.
Manage Stress
Chronic stress can weaken your immune response by keeping stress hormones like cortisol elevated, which suppresses immune cell activity and increases inflammation. Over time, that can make you more susceptible to illness.
Incorporate small moments of calm into your day – deep breathing, mindfulness, or time outdoors all help restore balance. Even a few minutes of intentional relaxation can strengthen both your resilience and your immune health.
Stay Hydrated
Hydration supports every immune process in your body. Water helps circulate nutrients and immune cells, flush out waste, and keep your airways moist — one of your first defenses against infection.
Drink fluids regularly, especially water, broth and water-rich foods like fruits and vegetables. Even mild dehydration can sap your energy and weaken your body’s defenses, so keep water nearby and sip often.
Bottom Line
Your immune system works best when the basics are in sync — good sleep, real food, movement, and calm. Focus on those, and you’ll set yourself up to feel your best all season.
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