Prep Your Immune System for Fall & Winter Now!
August 19, 2025
by Morayma MaKay
Writer / Blogger & Content Creator
Adulthood Rewired
Biography: Morayma Makay is a fashion model, mother, and writer. She has
dedicated the last 20 years to working in the fashion and health fields as
both a researcher and content creator.
“It’s your wellness.”
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It might still feel like pool weather outside, but the end of August is the perfect time to start giving your immune system a little extra love and prep for the fall. Think of it as “training season” before the real game begins, so by the time cooler weather, shorter days, and the dreaded germs roll around, your body will be better equipped to defend itself.
Here are a few solid and simple ways you can start supporting your immune health now, so you’re not caught off guard when fall and winter make their grand, and sniffly, entrances!
Nourish with Immune-Boosting Foods
Your immune system thrives when you feed it well. Start adding nutrient-dense foods to your daily routine now so your body has a steady supply of the vitamins and minerals it needs. Some foods to incorporate into your daily meals include leafy greens, berries, bell peppers, citrus fruit, and carrots for their high Vitamin C content. You’ll also want to make sure you’re eating quality proteins as found in lean meats, fish, eggs, and beans to help build your immune cells and fight off infection. Fermented foods are also a great option because they create a healthier gut microbiome which in turn leads to better immune function…some options include kimchi, sauerkraut, kefir, and kombucha.
Prioritize Rest Even if You’re Not Tired
We often think of sleep as something to focus on after we start feeling run-down, but the truth is that consistent, quality rest is one of your body’s best defenses. Aim for 7–9 hours most nights, and start winding down earlier now so you’re not playing catch-up later. If falling asleep is a challenge, try a pre-bed ritual like sipping chamomile tea, dimming the lights, and reading instead of scrolling. Good sleep habits built now will carry you through those darker months when your body craves rest even more…our version of hibernation!
Get Moving!
Regular, moderate exercise helps keep your immune system in top shape as well. You don’t need to run marathons but brisk walks, cycling, swimming, or yoga all count. The key is consistency because movement helps improve circulation, which means your immune cells can travel more efficiently through your body to do their job. As the weather starts to change, consider adding an indoor workout option to your routine so you won’t lose momentum once the temperatures drop and nature starts delivering some rain, snow, or hail!
Manage Stress Before It Manages You
Long-term stress can suppress immune function, leaving you more vulnerable to illness. So, if your schedule is about to get busier in the fall, use this time to practice simple stress-management tools like short breathing exercises, journaling, or short breaks throughout your day. Even five minutes of mindfulness, a quick walk outside, or listening to a favorite song can help reset your stress levels. The goal isn’t to eliminate stress, (which we all wish were possible!) but to give your body some grace and regular recovery time.
Hydration Is Year-Round
We often associate drinking lots of water with hot summer days, but hydration matters just as much in cooler weather. Fluids help flush toxins, carry nutrients to cells, and keep your mucous membranes moist and strong. Aim for water, herbal teas, or broths, and remember that fruits and vegetables contribute to your hydration too. Once cooler weather hits, it can be tough to remember to stay hydrated, so carry a water bottle with you everywhere you go, as a reminder to drink up!
Consider Immune-Supportive Supplements
While it’s always best to get nutrients from food first, certain supplements can offer extra support as the seasons change like vitamin D, vitamin C, zinc, elderberry syrup, and probiotics. Just check with your healthcare provider before starting anything new to make sure it’s right for you especially if you are taking any form of medication.
The end of August is a sweet spot—it’s far enough ahead of cold and flu season that you can ease into healthier habits without pressure, but close enough that the benefits will kick in just in time. Think of it as laying a foundation, and by the time cooler weather arrives, you and your immune system will be ready and resilient to take on whatever “cold and flu season” may throw your way!
