Posted by Kelly Harrington, MS, RDN
Fall and winter often bring more time indoors, busier schedules, and greater exposure to seasonal wellness challenges. While no routine can guarantee you will avoid getting sick, daily habits can help support your immune system during the colder months.
Here are a few simple, natural ways to support immune health, respiratory wellness, and overall resilience during cold-weather seasons.
Homemade Chicken Soup
Chicken soup has long been a go-to comfort food during the colder months. A warm bowl of soup can help support hydration, provide nourishment, and make it easier to include vegetables, herbs, and other nutrient-rich ingredients in your day.
Adding vegetables like carrots, onions, celery, garlic, and leafy greens can increase the nutrient value of your soup. A balanced, nutrient-rich diet helps support normal immune function and overall wellness.
Vitamin D3
During fall and winter, many people spend less time in the sun, which can make vitamin D intake more important. Vitamin D plays a role in immune function, bone health, and overall wellness.
How Does Vitamin D3 Support Immune Health?
Vitamin D is involved in normal immune system activity. It helps support the body’s natural immune response and is an important nutrient to consider during seasons when sun exposure may be lower.
Hot Liquids
Warm liquids such as tea, broth, and warm water can be soothing during colder months. They also support hydration, which is important for everyday respiratory and immune wellness.
Green tea is a good option because it contains antioxidant compounds that support overall health. Consider adding warm tea, broth, or lemon water to your daily routine during fall and winter.
Neti Pot
A neti pot can be used as part of a nasal rinsing routine to help clear the nasal passages. If you use one, always follow the product instructions carefully and use sterile, distilled, or previously boiled and cooled water.
Nasal rinsing may be helpful for people who want additional seasonal sinus and respiratory support, especially during times of increased exposure to pollen, dust, or dry indoor air.
Monolaurin
Monolaurin is derived from lauric acid, a fatty acid found in coconut and breast milk. It is often used in wellness routines designed to support immune health and microbial balance.
Monolaurin is one example of a targeted nutrient people may consider during seasonal wellness routines. As with any supplement, follow product directions and talk with a healthcare provider if you have specific health concerns or take medications.
All in all, the basics still matter most: eat a balanced diet, wash your hands often, move your body regularly, stay hydrated, and prioritize consistent sleep.
In Health and Happiness,
Kelly Harrington, MS, RDN
Registered Dietitian Nutritionist for Healthy Goods
