6 Ways to Boost Your Immune System This Fall

As the cooler months arrive in New England, so does the season of colds, flu, and seasonal illness. While no method can guarantee you will stay healthy, there are science-backed habits that can support your immune system and help your body fight off sickness.

Here are six tips to help strengthen your immune health this fall and winter.

1. Add a Nighttime Habit That Strengthens Your Defenses

Sleep is one of the most powerful tools for immune health. Adults should aim for 7 to 9 hours of sleep each night. Going to bed at the same time, keeping your bedroom cool and dark, and turning off screens at least 30 minutes before bed can make a real difference.

Did You Know? Even one night of poor sleep can lower the number of infection-fighting cells in your body the next day.

2. Get Creative When You Feel Too Sluggish to Exercise

Movement improves circulation, lowers stress, and helps immune cells travel through the body more effectively. It also gives you a natural energy boost when dark, cold days leave you feeling sluggish.

If you are not used to exercising or feel tired in the winter, start small. Try:

• Walking inside a shopping mall or around your home
• Following a 10-minute video for stretching or yoga
• Doing light chores like vacuuming or organizing
• Taking the stairs instead of the elevator

The key is consistency. Even short bursts of activity can help keep your body resilient.

3. Take Small Daily Breaks That Matter More Than You Think

It may not seem like small moments of relaxation would make much of a difference, but stress adds up over time. When stress stays high, the body produces more cortisol, which can weaken the immune system and make it harder to fight infections.

Simple, everyday activities can bring stress levels down. Try texting or calling a friend, stepping outside for fresh air, doodling or coloring, or playing with a pet. These little breaks give your body the reset it needs to stay strong.

4. Ask About the Nutrient Many New Englanders Miss in the Cold Months

Many people in northern climates have lower vitamin D levels in the fall and winter due to less sunlight. A deficiency can impact immune function. Ask your primary care physician about checking your vitamin D levels and whether a supplement may be helpful.

5. Try New Ways to Stay Hydrated When Water Feels Unappealing

Cold weather often makes people drink less water, yet hydration is key for immune health. Fluids help your body circulate nutrients and remove waste.

If plain water feels unappealing, mix it up with unsweetened herbal teas, fruit-infused water, or a light broth. These options add comfort while helping you stay hydrated through the season.

6. Stay on Top of Your Health With an Important Annual Appointment

Preventive care keeps you one step ahead. Regular checkups help your doctor catch health concerns early. This may include screenings, annual blood work, and conversations about vaccines, which are all important tools for protecting your health during the colder months.

The Takeaway

Supporting your immune system does not require big, dramatic changes. Small daily habits like sleeping well, moving your body, staying hydrated, and managing stress can help you stay healthier this fall and winter in New England.