Immunity Boosting Tips in Autumn: Five Top Ways that Work

Dr. Rajkumar Vinod Desai

Medically reviewed by

Dr. Rajkumar Vinod Desai

General Physician

6 min read


Autumn is a beautiful season. But it also brings with it the threat of seasonal allergies and even flu. Fortunately, you can now learn how to increase immunity in autumn season by reading this article.

Key Takeaways

  • Common colds and flu become frequent in autumn and increase our visits to the general physician
  • Consume vitamin-rich fruits to boost your immunity in autumn
  • Litchi benefits our health in many ways and is good for boosting immunity

Why do we need to know some effective immunity boosting tips in autumn? Season change means there will be a sudden rise or fall in temperature. Change of season is quite natural, but not for our bodies. Our body needs to adjust to the temperature, and a sudden change makes it difficult for our bodies to cope. Dryness, cracked lips, and redness around the nose mean the autumn season is knocking at our door. The sudden cold weather makes us have a runny nose or common cough and cold. Even people with a disciplined lifestyle have to deal with the common cold during the fall season. Taking preventive measures to not catch any allergies is not enough; we also need to strengthen our immune systems. 

Autumn is the best season to boost your immune system. Hence it's important to know immunity boosting tips in autumn.

Autumn is that time of year we should all be able to enjoy, but for some people, it can be a specially tough time. The combination of the weather getting cooler and fewer daylight hours in the day can make you more vulnerable to illnesses and infections. It's important to keep your immune system strong, so you can go through any seasonal change without falling ill.

Look at these immunity boosting tips for autumn to strengthen your body and help create a natural shield.

How Does the Immune System Work? 

Immunity is connected with cells, organs, and proteins. Sometimes foreign substances or bacteria might enter our bodies, which is when our immune system starts working. It identifies the bacteria that want to harm us and fights them so we do not fall sick. Though the immune system sometimes cannot protect us, we must take certain medications in these circumstances.

When our immune system gets weak, it cannot fight properly with foreign substances and protect us from falling sick. This is why we must boost our immune system.

Immunity Boosting Tips in Autumn

Best Immunity Boosting Tips in Autumn Season 

1. Check Your Intake

They say, "You are what you eat." It is quite true, undoubtedly. Food is your body's fuel and will work as per what you eat. A balanced diet is one of the most important ways to boost your immune system [1]. Always make sure what you eat is right for your body. Vitamin-rich foods are essential to boost our immunity in the autumn season. Eating fruits, nuts, and vegetables is important to help our immune system fight against viruses and bacteria. So, start your day with an immunity-boosting breakfast like vegetable soup.

Additional read: Vegetable Soups for Boosting Immunity During Monsoon

Probiotic foods like yoghurts are also beneficial for our bodies. Yoghurt contains good bacteria that help digestion and keep germs and viruses from entering our bodies. Besides, eating fruits like black grapes is important; black grape benefits our body, as it contains iron and antioxidants that our body needs. 

  • Eat dark chocolate to feel more energized or get a good night's sleep
  • Drink warm milk with honey as an evening snack before bedtime. The combination of these two will help reduce your stress level 

Following a healthy diet with enough vitamins and minerals is vital to make our immune system work properly.  

2. Stay Stress-Free

Stress is a major problem most of us face in our lives on a daily basis. Stress affects our physical as well as mental well-being. The human body is unable to fight off sicknesses, infections, and diseases if you're stressed out. Stress can weaken your immune system and cause you to get sick more often. It also makes it harder for the body to recover from an illness, which means that even if you recover, there might be a recurrence of symptoms later on down the line.

Too much stress can stop your immune system from fighting against the germs that enter your body, as it can lower your white blood cell count. Besides, stress can affect your digestive system too. That means no matter how much vitamin-rich foods and minerals you eat, your body won't become healthy. On the other hand, a stress-free life can ensure a robust immune system that protects you from falling ill. 

Immunity Boosting Tips in Autumn infographics

3. Exercise Daily

There is no other substitute than having a daily exercise routine. Exercise helps to increase the number of white blood cells in the body, which fight off viruses and bacteria. It also raises cytokine levels that help regulate inflammation and pain. So if you're not exercising regularly, now's the time to start! You can do any exercise—from walking around town to running on an elliptical machine at home. If you have trouble finding time for a workout every day, consider breaking up your workouts into two weekly sessions—one in the morning before work or after lunchtime and another in the evening before bedtime, so they don't interfere with your sleep patterns too much.

Additional Read :5 Best Exercises to Strengthen Heart

4. Get Enough Sleep

Sleep is essential for our body as well as our immune system. Sleep helps your heart beat more regularly, which means it can pump more blood around the body faster and at a higher pressure. It also helps regulate blood pressure and keeps it from rising too high or falling too low during times of stress or illness.

Sleep helps keep your lungs clear so they don't get blocked by mucus or other substances that might be irritating them when you're awake. This prevents infections from getting worse if you catch one while still asleep! When you're sleeping peacefully regularly—and feeling well rested—you'll also feel less tired during the day. 

Here are some ways to practice sound sleeping:

  • Stay away from your cell phone while you are in bed 
  • Do not consume alcohol in the evening 
  • Maintain your sleeping routine 

You can get a doctor's consultation if these tips are not working.  

5. Rely on Vitamin C Rich Fruits

You may think that vitamin C is just another essential nutrient you can't live without, but it plays a key role in your body's immune system. Vitamin C is a powerful antioxidant that fights free radicals and keeps our skin, bones, and muscles healthy. It also helps maintain healthy blood flow by maintaining the integrity of capillary walls.

Citrus fruits like oranges, grapefruit, and tangerines—are rich sources of vitamin C. Vitamin C is water soluble. This means that when consumed in large amounts, it will be flushed out of the body through urine rather than stored for later use. Therefore, eating citrus fruits can boost your immunity in autumn.

Additional Read: Five fruits for heart patients

Autumn is the perfect season to get healthy. Eating more vitamin C-rich foods, including citrus fruits and vegetables, as well as taking supplements such as vitamin C tablets or powdered supplements, can help boost your immune system [2]. Boosting your immune system will help keep colds at bay and prevent future infections from happening.

Follow these immunity boosting tips in autumn to stay healthy and fit. Remember, the immune system is a huge part of your health and wellness, so make sure it works well for you.

Check out Bajaj Finserv Health to Speak with a nutritionist to follow a healthy, balanced diet that meets your particular health needs. Book an online teleconsultation from the convenience of your home.

Published on 1 Sep 2022Last updated on 5 Apr 2023

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

Dr. Rajkumar Vinod Desai

Medically reviewed by

Dr. Rajkumar Vinod Desai

, MBBS 1


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