Boosting of immune system by seasonal foods, healthy lifestyle & mindful autumn habits

The season of autumn is the season of change. We are slowly getting adjusted to cold weather using our own bodies. The transition may however challenge the immune system during this time of transition and we are prone to fatigue, colds and seasonal stresses. 

In order to build or develop immunity in autumn, one should not merely take some vitamin pills, but rather take a holistic approach to it, a combination of nutrition, mindfulness, physical activity and self-care practices.​

To live holistically is to recognize the fact that the body, mind and spirit are closely intertwined. When these factors are in harmony then the immune system prospers. Autumn can be more than a season of mindful practices like yoga, meditation, healthy eating and seasonal balance practices.

Autumn brings about fewer days, cold air and less sunlight all of which indirectly affect the immunity. Lowering the level of vitamin D occurs due to less sunlight, less movement as the temperature becomes colder and more time spent indoors leads to more exposure to the virus. The overall rhythm in the body (circadian and immune cycles) is changed and requires to be kept in order.​

Other than the physical, there are emotional elements as well. The stress hormone-cortisol may inhibit the immune system and leave the body exposed. Through careful practices and healthy eating, we will be able to offset such influences and maintain inner harmony.​

Immune vitality is based on nutrition. An organic diet is the gifts of nature which enhances the body immunity and aids in emotional anchoring.

Autumn Super-foods

• Pumpkin and Squash: It is rich in beta-carotene and antioxidants which prevents the cells against oxidative stress. 
• Sweet Potatoes, Carrots and Beets: They are energy giving and include fiber, as well as maintain a low blood sugar level. 
• Dark Leafy Greens: Kale, spinach and chard help in the provision of vitamin C, iron and calcium that promote immune strength. 
• Mushrooms: It stimulates to white blood cells and are rebalancing in terms of immunity. 
• Garlic and Onions: Natural antivirals that contain allicin a compound which helps the body to fight infections.​

• Vitamin D3: This is essential when the amount of sunlight is low, this aids in the regulation of immune cells. 
• Zinc: heals wounds and decreases the time of infection. 
• Elderberry and Echinacea: They are the herbal allies that have been found to lessen respiratory infections. 
• Ginger and Turmeric: These are anti-inflammatory roots that will both bolster the digestive system and the immune system.​

The food in autumn should be warm and stable like Soups, dals, roasted veggies, herbal tea etc. which have cinnamon or ashwagandha. In order to overcome the dryness and coolness of the Vata season, Ayurveda suggests using grounding oily and spiced food.

Mindfulness has a direct impact on the immune efficiency as it reduces inflammatory states and balances stress hormones. The prolonged stress suppresses the immune system through excessive secretion of cortisol and relaxation replenishes the immune system.​

Daily Mindfulness Habits

• Morning Breathwork (Pranayama): Take deep breathing in through nose or Anulom Vilom in order to oxygenate and to calm the mind. 
• Mindful Eating: Eating does not have to be in a hurry, being distracted disrupts the digestive system and the absorption of nutrients.
• Nature Connection: Go on a fall walk in the warmer sunshine and watch the leaves change and slow down the pace of the nature. 
• Evening Reflection: Find gratitude journal to reduce your mental stress and achieve restful emotional state.​

These conscious gestures bring about the para-sympathetic balance, the rest-and-digest state of immunity. Even the daily five minutes of meditation can positively affect the work of immune cells and increase emotional resilience.

Motion maintains the lymphatic system which is the detox and immune high-way to the body active and healthy. Cold weather habits of sitting about may weaken this circulation. Aerobic moderate exercises should be emphasized.​

Practices that are recommended during Autumn.

• Yoga: Light exercises such as Cat-Cow, Cobra and Forward Bends promote the blood flow, eliminate stiffness in the joints and enhance breathing. 
• Tai Chi or Qi Gong: Grounding postures help give balance to the body and bring about energy, as well as decrease inflammation. 
• Pranayama (Controlled Breathing): Blows up the lungs and oxygen levels are boosted- this is one of the major defenses in cold seasons. 
• Outdoor Walks: Walking among the elements of the fall does not only increase the amount of vitamin D, but also improves mood and mental acuity.​

A balance is very important because excess physical activity may suppress immunity. 

Immune health cannot be compromised on the issue of proper sleep. When one is in a state of deep rest, the body produces cytokines which are proteins that are essential in fighting infections and inflammation. Regrettably, circadian regulation is usually disrupted by shorter day light.​

Sleep Hygiene for Autumn

• Be sure to have regular sleep and wake hours even during weekends. 
• Light lights an hour before sleep in order to encourage the production of melatonin. 
• Take relaxing teas of such herbs as valerian, chamomile, lemon balm. Sergey screens and stimuli before sleep. 
• Make the bedroom cool and warm to have a better sleep.​

Stressful sleep is improved through mindful relaxation before bed e.g. guided meditation or light journaling, which improves the balance of emotions and repairing the immune system. You should consider sleep as a night rejuvenation process.

• As cold can be transmitted physically, emotional imbalance can be transmitted in silence internally. The delicate powerful element of the immune vitality is emotional well-being.​ 
• Autumn is a season of reflection- it is a season of letting go, embracing change and learning to have peace within. Gratitude, journals or mindful breathing will reduce the sympathetic nervous system activity, which decreases immune degradation due to acute stress. Connection with society is also important. 
• Laughing, chatting and eating together are related to the stimulation of oxytocin which is a hormone that strengthens immunity. Meditative loneliness and friendliness lead to an emotional balance that is crucial to a complete health.

The human spirit should move with as slowness as nature. The inwardly searching power of fall provides an opportunity to reconnect with the spiritual, getting peace, which manifests in bodily activity. Meditation, chanting or prayer relaxes the mind and revitalizes the energy of the cells.​

Taking time to be grateful and reflect avails the sense of purpose and emotional security, which is essential in immune strength. As soon as the dusk falls or even when you light a candle in the evening, do some deep breathing or just enjoy the seasonal beauty, this creates serenity the basis of robust immunity.

Autumn is considered by Ayurveda as the season of Vata, which is light, dry, cold and mobile. Such attributes will disrupt digestion, dryness and immunity without being offset by warmth, routine and food.

Ayurvedic Autumn Habits

• Morning Rituals: It is recommended to start your morning with warm water and lemon to clean and get the metabolism going. 
• Oil Massage (Abhyanga): Oil that is applied on the body during self-massage daily to maintain circulation and dryness. 
• Sesame or coconut oil. The herbs that are recommended to her include Ashwagandha, which helps with stress, Tulsi (Holy Basil) to help the body with breathing power and Guduchi to help with the immune system. 
• Beverages : Turmeric milk or ginger tulsi tea which may help to improve the immunity and digestion.
• Regular Routine: Keep around the clock eating and sleeping schedules so that the turbulent “Vata” energy is leveled.​ 

When one follows the Ayurvedic wisdom, it becomes easy to aptly adjust to the rhythm of nature and prevent seasonal imbalance.

To maintain the immune essential all through the fall of the year:

• Take warm fluids during the day as it helps to digest. 
• Carry out three classes of deep breathing prior to meals. 
• Eat at a slow pace preferring freshly cooked, in-season foods. 
• Spending ten minutes under the sun each morning. 
• Make your day come to an end through digital detox and relaxing practices.

Even a small routine that is practiced every day changes the state of physical strength and emotional stability. It is not aimed at perfection but to be in harmony with the changing season.

Autumn is not a transition, it is like a teacher. By its beautiful dropping off and silent rebirth, it calls us to make ourselves strong. Autumn brings us the basic reality of healthy body & mind.

When we combine diet, rest, breath and awareness we create immunity not only against the illness but also against the stresses of life in the day-to-day activities. Wherever we take a warm food, a moment to breathe, a stride in the cool air, we have an opportunity of strengthening the best protection of life, which is our natural, conscious immunity.

Link to my previously posted blogs which may be referred:

• https://lovelyhealthtips2025.com/2025/09/women-hormone-balance-diet.html
• https://lovelyhealthtips2025.com/2025/06/plan-to-sleep-like-a-baby.html
• https://lovelyhealthtips2025.com/2025/03/healthy-lifestyle-in-adolescent-its-promotion.html
• https://lovelyhealthtips2025.com/2025/03/nurturing-mental-well-being-in-adolescents-this-time.html

References from other reliable sources which may be referred:

• https://www.health.harvard.edu/staying-healthy/10-habits-for-good-health
• https://newsroom.heart.org/news/5-lifestyle-tips-for-a-healthy-fall
• https://www.health.harvard.edu/staying-healthy/fresh-ideas-to-improve-health-habits
• https://www.health.harvard.edu/blog/stepping-up-activity-when-winter-slows-you-down-202403043021
• https://www.truvaga.com/blog/autumn-reset-embrace-healthy-habits-and-structure-for-a-strong-fall/?srsltid=AfmBOorGIB2dKhlll-im_OiOqFWBXM9Ym3ZF6ofA-CfgQHweZO85e_8c
• https://nutritionsource.hsph.harvard.edu/wp-content/uploads/2024/01/HLGuide2023-2024.pdf
• https://academic.oup.com/ageing/article/51/9/afac205/6730755
• https://nutritionsource.hsph.harvard.edu/wp-content/uploads/2023/01/HLGuide22-23.pdf

Thanks and Regards.

About the Author – “Mr. Bibhu Ranjan Mund”, Master in Public Health (MPH) from IIHMR University, Jaipur (Rajasthan) has experience of 18 years in Public Health activities. Through “Lovely Health Tips-2025”, we share the evidence & experienced based health & wellness guides with solutions for every day well-being. More from Author

Disclaimer

This information is suggestive only and not a replacement for medical advice. For more detail, please visit to my website as mentioned below:

Lovely Health Tips — 2025