Boosting Your Immune System and Mental Health Naturally This Fall: Tips for Health Seekers and Coaches

Written by: Claudia Haller NBC-HWC

As the days become shorter and the air gets cooler, there’s nothing like curling up to enjoy the cozy vibes and beautiful colors fall brings…but with the higher likelihood of colds, flu, and seasonal shifts in mood, you may wind up settling in for a different reason. It’s no fun feeling stuck when those cool-weather illnesses hit. For both health seekers and health coaches, this is a great time to focus on boosting immunity and supporting mental health naturally. By incorporating a few simple lifestyle changes, you can strengthen your body’s defenses and maintain emotional balance as we transition into the colder months.

In this blog, we’ll dive into some ways to naturally support your immune system and care for your mental health as the days shorten, and we’ll also talk about how coaches can guide clients through this seasonal shift.
 
1. Support Your Immune System with Whole Foods
One of the most effective ways to support your immune system is through the food you eat. Nutrient-dense, whole foods can provide your body with the vitamins and minerals it needs to function optimally, especially as flu season approaches. Here are some immune-boosting foods to add to your meals this fall:

Vitamin C-rich foods: You probably already know that vitamin C is a key player in boosting immunity. This vitamin is necessary for the immune system to respond effectively against pathogens, and it acts as an antioxidant, which protects your body from damaging toxins. In fact, a deficiency in vitamin C is known to make you more susceptible to sickness. Oranges, bell peppers, and kiwis are loaded with this essential vitamin, which plays a critical role in keeping your immune system strong.
  
Zinc-rich foods: Zinc is a surprisingly versatile multitasker within the immune system. While most research focuses on zinc as a frontline defense against pathogens, it is essential in almost all aspects of immunity, including the generation and function of immune cells. Zinc helps to make cells (particularly skin cells and the cells lining your organs) more resistant to invasion. Essentially, it helps to create a physical barrier. It also makes sure your white blood cells are working correctly, it controls the activity of immune cells, and it’s necessary for the proper functioning of the organs where immune cells mature. Pumpkin seeds, chickpeas, and lentils are excellent sources of zinc, which supports immune cell function and helps reduce inflammation.
 
Antioxidant-rich foods: Dark leafy greens like kale and spinach, along with berries and sweet potatoes, are packed with antioxidants that fight off free radicals and reduce oxidative stress on the body. This can reduce the risk of chronic diseases, like diabetes, heart disease, and certain cancers, in the long run, while also keeping you healthy through these challenging cooler months when germs abound. The current Dietary Guidelines for Americans recommends adults get at least 2 ½ cups of vegetables per day, with 1 ½ coming from dark green vegetables!
 
Fermented foods for gut health: A healthy gut is essential for a strong immune system. Include fermented foods like yogurt, sauerkraut, and kimchi to boost the good bacteria in your gut, which directly impacts your immune response.

Recipe Idea #1: Immune-Boosting Sweet Potato and Lentil Soup
This cozy soup is full of fall flavors and packed with immune-supporting nutrients like beta-carotene, zinc, and fiber.
 
Ingredients:
- 2 large sweet potatoes, peeled and diced
- 1 cup red lentils
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tsp turmeric
- 1 tsp cumin
- 4 cups vegetable broth
- 1 tbsp olive oil
- Salt and pepper to taste
 
Instructions:
1. Heat olive oil in a large pot, and sauté the onion and garlic until soft.
2. Add the sweet potatoes, lentils, turmeric, cumin, and broth.
3. Bring to a boil, then simmer for 20-25 minutes until the lentils and sweet potatoes are tender.
4. Season with salt and pepper, and enjoy a warm, immune-boosting meal!
 
Recipe Idea #2: Simple Roasted Garlic and Turmeric Cauliflower
This easy-to-make roasted cauliflower recipe is packed with anti-inflammatory ingredients like turmeric and garlic, making it a perfect immune-boosting side dish for any meal.
 
Ingredients:
- 1 medium head of cauliflower, chopped into florets
- 3 cloves garlic, minced
- 2 tbsp olive oil
- 1 tsp ground turmeric
- 1/2 tsp ground cumin
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
 
Instructions:
1. Preheat your oven to 400°F (200°C).
2. In a large bowl, toss the cauliflower florets with olive oil, garlic, turmeric, cumin, salt, and pepper.
3. Spread the cauliflower evenly on a baking sheet.
4. Roast in the oven for 20-25 minutes, stirring halfway through, until the cauliflower is golden and tender.
5. Garnish with fresh parsley if desired, and enjoy this nutrient-packed, flavorful dish!
 
2. Lifestyle Habits for a Stronger Immune System
In addition to nourishing your body with the right foods, certain lifestyle habits play a major role in boosting your immune defenses. Implementing these habits consistently can keep your body in fighting shape throughout the fall and winter.

Sleep: Believe it or not, you really can get sick from not getting enough sleep! Additionally, lack of sleep can make it harder to recover when you do get sick. During sleep, your immune system releases proteins called cytokines. Cytokines increase when you are sick (or stressed) to fight infection or inflammation. Insufficient sleep can decrease their production. Plus, antibodies and cells that fight infection are also reduced during periods of inadequate sleep. Aim for 7-9 hours of quality sleep each night. Lack of sleep can weaken the immune system and leave you more susceptible to illness.
  
Hydration: Even in cooler weather, staying hydrated is key to maintaining optimal bodily function. Drink plenty of water throughout the day to keep your body hydrated and your immune system functioning smoothly.
 
Exercise: Regular physical activity boosts circulation, which allows immune cells to move throughout the body more efficiently. Aim for at least 30 minutes of moderate activity most days of the week.
 
Stress management: Chronic stress can impair immune function. Try stress-relief practices such as meditation, yoga, or journaling to help lower cortisol levels and improve immunity.

Read more about strengthening your immune system beyond the fall season and through the chilly winter months HERE!
 
3. The Mind-Body Connection: Mental Health in the Fall
As the days grow shorter, many people experience shifts in their mental health. Seasonal Affective Disorder (SAD), a type of depression linked to reduced sunlight, can cause low mood, fatigue, and changes in appetite. Supporting mental health during this time is just as important as physical health.

Here’s how to take care of your mental well-being as fall sets in:
Light therapy: Consider using a light therapy box in the morning to mimic natural sunlight and lift your mood. Research shows that light therapy is effective in improving depression, particularly in those with Seasonal Affective Disorder. It works by helping your circadian rhythm and balancing serotonin levels.
  
Get outside: Even when it’s colder, spending time outdoors in daylight can help regulate your circadian rhythm, improving sleep and mood.
Read more HERE!
 
Boost serotonin with food: Incorporate foods rich in tryptophan, like turkey, eggs, and oats. Tryptophan is a precursor to serotonin, a neurotransmitter that plays a key role in mood regulation.
 
Recipe Idea for Your Mood:
Mood-Boosting Tryptophan Smoothie
Blend up this serotonin-boosting smoothie for a healthy start to your day.
 
Ingredients:
- 1 banana
- 1/2 cup rolled oats
- 1/2 cup Greek yogurt
- 1 tbsp peanut butter
- 1 tsp honey
- 1 cup almond milk
 
Instructions:
1. Combine all ingredients in a blender.
2. Blend until smooth and creamy, and enjoy!
 
Stay connected: Social interaction is essential for mental well-being. Make time to connect with friends or family, whether in person or virtually, to combat feelings of isolation as the days get shorter.
 
4. How Coaches Can Support Their Clients This Fall
For health coaches, guiding clients through the fall season can be particularly rewarding, as it’s a time when both immune health and mental health take center stage. Here are some ways you can offer support that’s both relevant and empowering:

Educate about seasonal shifts: Help your clients understand how the changing seasons impact their bodies and minds. Equip them with knowledge about immunity and mood changes, so they feel more in control of their health.
 
Offer practical tips for consistency: Help clients create realistic goals for their nutrition, exercise, and mental health. Encourage small, achievable changes like adding one immune-boosting food to their meals or starting the day with a 10-minute walk to boost both mood and immunity.
 
Support accountability: Check in regularly with your clients to offer encouragement and track their progress. Accountability is key, especially when motivation dips as the colder weather rolls in.
 
Emphasize self-compassion: Remind your clients that it’s okay to have setbacks. The important thing is to focus on consistency, not perfection. Encouraging self-compassion can help them stay committed to their health journey.
 
Conclusion: Thriving This Fall with a Healthy Body and Mind
The fall season is a great time to refocus on both physical and mental health. By incorporating immune-boosting foods, adopting healthy lifestyle habits, and taking care of mental well-being as the days get shorter, you can keep yourself feeling strong and energized. And for health coaches, this season offers an opportunity to empower clients with the tools and support they need to navigate the seasonal shifts with confidence.

Whether you’re a health seeker or a coach, remember that small, consistent actions can make a big difference. Here’s to a fall season filled with vitality and wellness!
Health Seekers and Health Coaches: We are better together!

Claudia is an NBC-HWC Board Certified Health and Wellness Coach, the owner of Vibrant Health by Claudia LLC  and Virtual Health Coaches LLC. She studied Health and Wellness Coaching at the Institute for Integrative Nutrition where she also completed courses in Gut Health, Hormone Health, and Advanced Coaching. She is a Havening TechniquesⓇ Certified Practitioner and certified 21-Day Sugar Detox Coach as well as a co-author of two Amazon Bestsellers “The Ultimate Guide to Creating Your Soul Aligned Business”,  “The Ultimate Guide to Becoming a Successful Soul Professional” and “The Ultimate Guide To Leaving Your Legacy.”

To schedule a time for a free information call click here or join her Vibrant Health Power Community - a free Facebook Group - here. 
 
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Home | Dietary Guidelines for Americans. www.dietaryguidelines.gov.
 
Kwon, Diana. “How Zinc Helps You Fight off Infections.” Knowable Magazine, Dec. 2021, https://doi.org/10.1146/knowable-122221-2.
 
“Lack of Sleep: Can It Make You Sick?” Mayo Clinic, 28 Nov. 2018, www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757.
 
Maruani J, Geoffroy PA. Bright Light as a Personalized Precision Treatment of Mood Disorders. Front Psychiatry. 2019 Mar 1;10:85. doi: 10.3389/fpsyt.2019.00085. PMID: 30881318; PMCID: PMC6405415.