I love summer. My skin looks great, I need less sleep, and I feel like I have all day to work hard and play hard. As those hot summer days transition into beautiful fall days, we all know that there is the potential to come in contact with seasonal colds and the flu. Add a global pandemic on top and it because apparent that health and wellness are of utmost importance this time of year. As I lean into my own season of wisdom and deeper self care, I have found there are ways to better support my body and immune system with the shift in weather and potential contact with unwell coworkers, kids, and community.

Here are 4 things we can all do to set ourselves up for a healthy Fall into Winter Season.

1. More Sleep.

As the cold weather and subsequent cold season approach, sleep hygiene is important. We can set our immune system up for success by getting 7-8 hours of sleep. Adequate sleep helps balance hormones, which can affect digestion and appetite. With enough sleep our immune system gets the down time it needs to fight pathogens with all their might. Research shows that the quality of our sleep can greatly impact our health. You can improve your sleep quality greatly by turning off all lights, shutting off all screens like phones and televisions, and going to bed at the same time every night. Getting quality deep sleep supports healthy blood pressure and blood sugar, which also affect hormones, and healthy hormone function supports healthy immune function, too. It’s all connected.

2. Get enough Vitamin C and Vitamin D.

The Mayo Clinic notes that Vitamin C is an essential supplement that we have to get through our diet, and can be taken as a supplement. Vitamin C is necessary to form muscles and bone, and is vital to healing. Though Vitamin C won’t keep you from getting sick, it has shown to help lessen the severity and length of the cold.

Though there is not much definitive evidence, science is starting to find links between Vitamin D and overall health. Vitamin D is naturally forming, assuming you get enough sun exposure. Those of us living in colder climates may struggle to get enough time in the direct sun to benefit from making it naturally. Taking vitamin D can help build stronger bones, and some research is finding that Vitamin D also reduces inflammation and helps control infections. When our body is strong, and we have less inflammation throughout our bodies, we allow our immune system to function more effectively.

3. Cozy up with some Tulsi Tea.

Tulsi, also known as Holy Basil, is an amazing plant that Ayurvedic medicine has used for thousands of years to support the immune system and overall health. Tulsi has been shown to have disinfectant and germicidal factors that can help against viral infections. It can be used to help alleviate a wide range of illnesses often exacerbated by our stressful lives. It also supports our immune system with its antioxidant and micronutrient properties as well. To benefit from the power of Tulsi, you can take it as an extract or a supplement, or even drink it as a tea.

4. Warm your Body.

Whether hitting the sauna, taking a hot bath at home, or getting a steam, heat is a wonderful way to support your body. When the chill sets in, our bodies have to work harder to keep us warm. Continuing in terms of Ayurveda, winter is considered kapha season, which is cold and damp. Too much of this can lead to colds and flu-like ailments. By focusing on warmth in our bodies, we can offset the cold and damp throughout winter. Supporting vasodilation improves circulation and that allows for better blood flow and better nutrient delivery to the body. Applying heat to our cold bones also encourages relaxation, which reduces stress, which in turn supports healthy immune function. Eating cooked veggies instead of raw ones helps our body to not work so hard to digest. Sub that iced beverage with a hot coffee/herbal tea. Deeply warming applications can also facilitate deeper sleep. Have I mentioned it’s all connected??

May you find yourself healthy and cozy during this Fall Season. This is a wonderful time to allow ourselves to slow down, get a little more introspective, and do some self care at home.

May you be well,

Lily Lunnemann

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