Your Fall Health Checklist

10/31/2025

9 ways to support immunity

As the weather cools and the air dries, we spend more time indoors at work, school and social gatherings. That also raises our risk of catching a cold or the flu.

The good news is that there are nine easy ways you can boost your immunity, including:

1. Move your body. Regular exercise makes it easier for your body to detect and fight germs. That’s why it is important to aim for at least 150 minutes of moderate-intensity exercise per week, but do not forget to do strength training exercises, too.
2. Manage stress. Chronic stress can take a toll on your immune system, so it’s vital to find ways to manage stress, such as yoga or other hobbies you love.
3. Getting some sunshine (or vitamin D) can help reduce stress, regulate immune response and fight bacteria and viruses. Some foods that can help boost your levels include fatty fish, fortified milk and eggs.
4. Eat fruits and vegetables like berries, leafy greens, bell peppers and broccoli. Foods like these are rich in antioxidants and vitamins that help maintain a healthy immune system.
5. Support gut health. About 70% of the immune system is located in the gastrointestinal tract. For a healthier stomach, try incorporating both probiotic-rich foods (such as yogurt, sauerkraut and kimchi) as well as prebiotic foods (like garlic, onions and bananas) into your diet.
6. Prioritize sleep. Lack of rest can make you more likely to get sick. That’s why it is so important to get seven to nine hours of quality sleep every night. A good way to start is by going to bed and waking up at the same time every day, even on weekends.
7. Staying hydrated helps our bodies absorb nutrients and remove waste, and it boosts immune function. Men should aim for 15.5 cups of water per day, and women should drink about 11.5 cups.
8. Taking vitamin C can increase our white blood cell count, allowing us to fight off infection better. So, reach for citrus fruits like oranges and grapefruit to help keep you healthy.
9. Washing your hands frequently with soap and water for at least 20 seconds is the best way to protect yourself and others from germs. However, hand sanitizer (with at least 60% alcohol) is a good alternative when soap and water aren’t available.

Following these nine simple steps can help you and your family stay healthier this fall. Northwest Physicians offers preventive care and wellness visits to support you year-round. Learn more or schedule online at nw-physicians.com.

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