Fall is here, and so is cold season.
When the weather cools, we spend more time indoors, stress runs higher, and our immune systems can take a hit. The good news is you’re not powerless — there are simple, effective ways to strengthen your body’s natural defenses so you can make it through the season feeling energized.
Here are five tried-and-true ways to give your immune system a real chance this fall:
1. Prioritize Quality Sleep
Your immune system recharges while you sleep. Research shows that people who don’t get enough rest are more likely to catch colds and recover slower from them. Aim for 7–9 hours each night, and try to keep a consistent sleep schedule, even on weekends. If you struggle to wind down, create a bedtime routine — dim the lights, put the phone away, and keep your room cool and dark.
2. Stay Hydrated (Even When It’s Cold)
It’s easy to forget about hydration once the summer heat fades, but your body still needs plenty of water. Hydration helps carry nutrients to your cells and keeps your mucous membranes moist — which is your first line of defense against viruses. A good goal is to drink half your body weight in ounces each day. Herbal teas, broths, and even water-rich foods like fruit and veggies all count.
3. Support Your Body With Immune-Boosting Nutrients
Food is your foundation, but sometimes it’s not enough. That’s where targeted supplementation helps. Three of our favorite immune allies are:
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BroccoGen-10®
Sulforaphane, the active compound in broccoli sprouts, switches on your body’s own antioxidant and detox pathways. This doesn’t just support immunity, it helps manage inflammation and cellular stress — exactly what your body needs when fighting off seasonal challenges. -
Vitamin C
A daily staple. Vitamin C helps your white blood cells work more effectively and protects against oxidative stress. Because your body doesn’t store it, consistent intake is key. -
Propolis
Bees use propolis to keep their hives free of bacteria and viruses. For us, propolis helps soothe the throat and strengthens immune defenses during cold season.
4. Keep Stress in Check
Stress hormones like cortisol directly weaken immune response. That’s why people under chronic stress tend to get sick more often. Daily stress management doesn’t have to be complicated — try short walks, deep breathing exercises, journaling, or simply making space for things that bring you joy. Even ten minutes of mindfulness can help calm your nervous system and support immunity.
5. Move Your Body Daily
Exercise helps immune cells circulate more effectively and lowers inflammation. The key is consistency, not intensity. A brisk walk, yoga session, or light weights a few times a week will do far more for your immunity than occasional bursts of overtraining. Bonus: movement also helps with stress and sleep, creating a positive cycle for your health.
The Bottom Line
Your immune system is resilient, but it needs the right environment to thrive. By focusing on sleep, hydration, key nutrients, stress management, and daily movement, you’re giving your body the best shot at staying strong this fall.
🍁 Explore Newco’s immune health essentials — including BroccoGen-10® — to help your body stay one step ahead this season.