{"id":37603,"date":"2023-09-25T19:10:40","date_gmt":"2023-09-25T19:10:40","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=37603"},"modified":"2023-09-25T19:10:40","modified_gmt":"2023-09-25T19:10:40","slug":"fall-immune-defense","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/fall-immune-defense\/","title":{"rendered":"Fall\/Winter Immune Defense Guide: Nourish, Boost and Thrive!"},"content":{"rendered":"<p><strong>As your flannels, chunky sweaters, and cords come out of the closet, so too should your immune defense line-up.\u00a0<\/strong><\/p>\n\n\n<p>Indeed, it\u2019s not your imagination that you and your housemates, partner(s), and pals get sick more often in the cold-weather months than warm-weather months \u2014 <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3604842\/\" target=\"_blank\" rel=\"noreferrer noopener\">research<\/a> has shown that <a href=\"https:\/\/www.humnutrition.com\/blog\/how-the-immune-system-works\/\">immune system<\/a> performance lowers during autumn and winter, as a result of temp drops, increased precipitation and lack of <a href=\"https:\/\/www.humnutrition.com\/blog\/vitamin-d-deficiency-what-you-should-know\/\">vitamin D<\/a>.\u00a0<\/p>\n\n\n<p>The good news: You can have some influence over the strength and effectiveness of your immune system. \u201cWithout a shadow of doubt, the lifestyle choices you make over the course of your life plays a significant role in determining the performance of your immune system and quality of your health,\u201d says celebrity nutritionist and chiropractor <a href=\"https:\/\/www.getoffyouracid.com\/pages\/about-dr-daryl\" target=\"_blank\" rel=\"noreferrer noopener\">Dr. Daryl Gioffre DC<\/a>, author of <a href=\"https:\/\/www.getoffyouracid.com\/products\/get-off-your-sugar-book\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Get Off Your Sugar<\/em><\/a><em>.<\/em> More specifically, eating nutrient-dense food, sleeping enough, and managing stress levels can serve to keep sickness at bay this season.\u00a0<\/p>\n\n\n<p>Ahead, a list of tips for keeping your immune system strong over the next few, cold months and beyond.\u00a0<\/p>\n\n\n\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/2\/daily-cleanse\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/49a8e3d0-7ede-11f0-a0ef-c10dbf4f15a4.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Daily Cleanse\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.6\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t2480 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Daily Cleanse<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tgreen detox formula to cleanse body\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$27<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-immune-boosting-foods-for-the-season\">Immune-Boosting Foods for the Season<\/h2>\n\n\n<p>Anyone who&#8217;s ever had a grandparent shove a glass of orange juice at them the second they start to get sick, won\u2019t be surprised to learn that the food you put in your body can help you fight infections that might want to take root in it.\u00a0<\/p>\n\n\n<p>As a general rule, the more nutrient-dense your diet is, the stronger your immune system will be, says general health practitioner <a href=\"https:\/\/welzo.com\/pages\/staff\/dr-mo-janson\" target=\"_blank\" rel=\"noreferrer noopener\">Dr. Mo Janson<\/a>, MD with Welzo. After all, there are a number of nutrients and antioxidants that are thought to support the immune system, including:\u00a0<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vitamin C<\/li>\n\n\n\n<li>vitamin D<\/li>\n\n\n\n<li>vitamin E<\/li>\n\n\n\n<li><a href=\"https:\/\/www.humnutrition.com\/blog\/zinc-benefits\/\">zinc<\/a><\/li>\n\n\n\n<li>selenium<\/li>\n\n\n\n<li>beta-carotene&nbsp;<\/li>\n\n\n\n<li>quercetin<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img data-dominant-color=\"e2b653\" data-has-transparency=\"false\" style=\"--dominant-color: #e2b653;\" decoding=\"async\" width=\"640\" height=\"425\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2023\/09\/fall-immune-defense-guide-vitamin-c-the-wellnst-by-HUM-nutrition-.jpg\" alt=\"Fall immune defense vitamin c\" class=\"wp-image-37771 not-transparent\"\/><\/figure>\n\n\n<p>If possible, it&#8217;s best to obtain these nutrients from food based sources rather than <a href=\"https:\/\/www.humnutrition.com\/blog\/what-vitamins-and-supplements-should-i-take\/\">supplements<\/a>, he says. \u201cEating a balanced diet that includes a variety of\u00a0 fruits, vegetables, whole grains, lean proteins, and <a href=\"https:\/\/www.humnutrition.com\/blog\/healthy-fats-list\/\">healthy fats<\/a> helps ensure that you\u2019re getting the necessary nutrients for immune function,\u201d he says.\u00a0<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-easy-recipes-for-immune-health\">Easy Recipes for Immune Health<\/h2>\n\n\n<p>If you want to boost your immune-health, eating meals that contain a lot of immune system supportive foods and nutrients is a good move, according to Dr. Gioffre.\u00a0<\/p>\n\n\n<p>In particular, he recommends adding the following foods into your meal whenever possible:\u00a0<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Healthy fats: <\/strong>Fats like avocados, macadamia nuts, almonds, walnuts, EVOO, avocado oil, coconut oil, MCT oil give body energy to maintain cell (including immune cell) function<\/li>\n\n\n\n<li><strong>Dark <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-and-types-of-leafy-greens\/\">leafy greens<\/a>:<\/strong> Spinach, kale, lettuces, and sprouts are a powerful source immune-boosting nutrients&nbsp;<\/li>\n\n\n\n<li><strong>Fermented foods: <\/strong>Fermented food like kimchi, sauerkraut, pickles, and coconut yogurt contain <a href=\"https:\/\/www.humnutrition.com\/blog\/the-guide-to-choosing-the-best-probiotic-for-you\/\">probiotics<\/a> that support gut as well as overall health<\/li>\n<\/ul>\n\n\n<p>Eating for the season can also support immune health because doing so ensures that you\u2019re consuming foods that are as rich as possible in supportive nutrients. During the Fall and Winter he recommends trying to incorporate in-season fruits and vegetables like sweet potatoes, parsnips, cauliflower, squash (winter, butternut, and spaghetti), avocados, green apples, pears, kale, fennel, broccoli, pomegranates, persimmons, beets, cabbage, endive, and sprouts\/microgreens.<\/p>\n\n\n<p>Ultimately, how you incorporate the above ingredients into your life is going to depend on personal taste. He suggests power bowls, soups, stews, and salads.\u00a0<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-immune-boosting-drinks-and-teas\">Immune-Boosting Drinks and Teas<\/h2>\n\n\n<p>If you\u2019ve ever stepped foot in a <a href=\"https:\/\/www.humnutrition.com\/blog\/post-workout-smoothie-recipes\/\">smoothie<\/a> shop, juice bar, tea shop, or health food store, you\u2019ve probably seen beverages with catchy names like \u201cimmune boosting smoothie\u201d or \u201cimmune defense shot\u201d.\u00a0<\/p>\n\n\n<p>Well, many of these beverages actually do something! \u201cAny drink that has ingredients that have been shown to have immune-boosting ingredients, can help support your immune system so long as they are consumed to complement a balanced diet and not as a primary source of nutrients,\u201d says Dr. Janson.\u00a0<\/p>\n\n\n<p>Whether you prefer cold or hot, smooth or creamy, drinks, the below line-up of immune-boosting drinks and teas has something for you.\u00a0<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-green-juice\">1. Green juice<\/h3>\n\n\n<p>If you have a blender and a collection of greens\u00a0 in your fridge, this veggie-forward immune-boosting bevvie is for you.\u00a0<\/p>\n\n\n<p>\u201cDark leafy greens such as spinach, kale, and sprouts are some\u00a0 of the most powerful foods on the planet because they are loaded with minerals like magnesium and potassium, and antioxidants that will strengthen your immune system from the inside out,\u201d says Dr. Gioffre.\u00a0<\/p>\n\n\n<p>The problem with greens is that\u00a0 because of how much volume they take up in your belly, you can only eat so much of them before feeling full! Blending, then drinking, the greens allows you to consume more of the greens than you would in food-form, he says.\u00a0<\/p>\n\n\n<p>Your move: Throw a bunch of greens into your juicer, then throw the drink back.\u00a0<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img data-dominant-color=\"b8c999\" data-has-transparency=\"false\" style=\"--dominant-color: #b8c999;\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2023\/09\/Fall-Immune-Defense-guide.jpg\" alt=\"Fall immune defense green juice\" class=\"wp-image-37772 not-transparent\"\/><\/figure>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-cucumber-citrus-smoothie\">2. Cucumber citrus smoothie<\/h3>\n\n\n<p>You only need three ingredients for this anti-inflammatory elixir: cucumber, grapefruit, and cilantro. \u201cTogether, these ingredients create a powerhouse blend that will boost your immune defense, escort toxins out of your body, and put a pep in your step,\u201d says Dr. Dr. Gioffre.\u00a0<\/p>\n\n\n<p>To make it, simply throw 1 whole cucumber (peeled) , 1 grapefruit (peeled), and \u00bd bunch of cilantro into your juicer. \u201cLiquid is not needed for this smoothie, as the cucumber and grapefruit provide enough,\u201d he explains.\u00a0<\/p>\n\n\n<p>Pro tip: Add a pinch of sea salt on top for flavor and electrolytes.\u00a0<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-trifecta-tea\">3. Trifecta tea<\/h3>\n\n\n<p>\u201cLemon, ginger, and turmeric are a trifecta of anti-inflammatory superstars,\u201d says Dr. Gioffre. Combining them \u2014 plus some black pepper \u2014 into a homemade tea with them will cleanse your lymph system, which boosts immunity, he says.\u00a0<\/p>\n\n\n<p>ICYWW: Black pepper has been shown to support your body&#8217;s ability to absorb one of the immune-boosting compounds in turmeric (called curcumin).\u00a0<\/p>\n\n\n<p>To start, bring a pot of 16 to 20 ounces of water to a boil. While water is boiling, peel the turmeric and ginger and dice it into small pieces (the smaller the better). Once boiling, remove the pot of water from heat.\u00a0 Next, add turmeric, ginger, and black pepper into the pot with water and simmer for at least 10 minutes. Squeeze a (non-boiled) lemon slice into the cup and enjoy.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-4-bone-broth\">4. Bone broth<\/h3>\n\n\n<p>Just as its name suggests, bone broth is a soup-like drink made from animal bones. It may sound a little gross, but the sippable beverage\u00a0 contains collagen, amino acids, and other vitamins and minerals that work over-time to lower <a href=\"https:\/\/www.humnutrition.com\/blog\/anti-inflammatory-lifestyle\/\">inflammation<\/a> in the gut and support the immune system, says Dr. Gioffre.\u00a0<\/p>\n\n\n<p>Your move: Save up the bones and the other connective tissues from your other animal-based home cooking in the freezer. Then simmer them in water for several hours. Or, buy the concoction pre-made in the soup or freezer aisle of most health foods stores.\u00a0<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-5-lemon-water\">5. Lemon water<\/h3>\n\n\n<p>This is the easiest immune-boosting drink of all to make \u2014 the only two ingredients you need are some water and a citrus fruit. \u201cWater with lemons or limes infused into it has the same vitamin and mineral contents as orange juice, sans the sugar,\u201d says Dr. Gioffre.\u00a0<\/p>\n\n\n<p>Indeed, while orange juice does have a high content of vitamin C which will strengthen your immune system, it also is higher in sugar content than is necessary. \u201cWhen you consume one small glass of orange juice, you are actually getting the amount of fructose found in four oranges,\u201d he says.\u00a0<\/p>\n\n\n<p>So while OJ may <em>seem<\/em> like a sick day staple, Dr. Gioffre recommends swapping it out for a little flavored water instead.\u00a0<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-habits-for-immune-resilience-at-home\">Habits for Immune Resilience at Home<\/h2>\n\n\n<p>At risk of sounding like Captain Obvious, anything that is good for your overall health, is going to be good for your immune health!<\/p>\n\n\n<p>\u00a0The idea of overhauling your entire lifestyle may feel a little daunting, so try implementing just these 3 lifestyle habits for better immune health instead.\u00a0<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-manage-stress-levels\">1. Manage stress levels<\/h3>\n\n\n<p>\u201cStress is, hands down, the single biggest threat to your immune system,\u201d says Dr. Gioffre. That\u2019s because stress triggers the release of the stress hormone (<a href=\"https:\/\/www.humnutrition.com\/blog\/stress-awareness-day-boost-happiness-lower-cortisol\/\">cortisol<\/a>) which, when chronically elevated, interferes with the production and function of immune cells and function, he explains.\u00a0<\/p>\n\n\n<p>Compounding this not-so-happy effect, is the fact that people <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2632958\/\" target=\"_blank\" rel=\"noreferrer noopener\">have been shown<\/a> to be more opt to reach for less healthy foods when they are stressed. \u201cWhen we\u2019re stressed, we stress eat \u2014 which means that we primarily reach for sugar,\u201d he says. \u201cThe more sugar you eat, the more you crave, and the more sugar you eat the greater the energy crash and stress levels,, so it becomes a vicious cycle.\u201d\u00a0<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img data-dominant-color=\"d7d4d1\" data-has-transparency=\"false\" style=\"--dominant-color: #d7d4d1;\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2023\/09\/Fall-immune-defense-guide-woman-meditating-.jpg\" alt=\"Fall immune defense guide meditation \" class=\"wp-image-37774 not-transparent\"\/><\/figure>\n\n\n<p>Whether prioritizing immune health is the primary focus of your stress management or not, managing stress is essential for overall well-being and heath. \u201cBreathing exercises are at the top of my list for relieving stress,\u201d says Dr. Gioffre.\u00a0<\/p>\n\n\n<p>More specifically, he suggests a breath called the 4:8 extended exhale breath, which entails breathing in for a count of 4 and exhaling for a count of 8, for 20 times. \u201cIt can help move you away from the fight and flight grind of daily life, and stimulate your parasympathetic nervous system, which helps you exit your stress state,\u201d he explains. \u00a0<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-prioritize-sleep\">2. Prioritize sleep\u00a0<\/h3>\n\n\n<p>\u201cSleep is the time when your body repairs and regenerates,\u201d says Dr. Janson. Indeed, it\u2019s when your snoozing that your body makes cytokines, a <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\">protein<\/a> that fights inflammation and infection, and white blood cells, which also help fight infection, says holistic health expert registered dietitian Edibel Quintero, RD\u00a0 medical advisor with HealthInsider.\u00a0<\/p>\n\n\n<p>If you do not get enough <a href=\"https:\/\/www.humnutrition.com\/blog\/mighty-night\/\">sleep<\/a>\u00a0 \u2014 most people need <a href=\"https:\/\/www.nhlbi.nih.gov\/health\/sleep\/how-much-sleep#:~:text=Experts%20recommend%20that%20adults%20sleep,or%20more%20hours%20a%20night.\" target=\"_blank\" rel=\"noreferrer noopener\">7 to 9 hours<\/a> per night \u2014 it can lead to all sorts of breakdowns throughout the body, including immune symptoms response breakdown, \u00a0Dr. Janson says.\u00a0<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-limit-alcohol-intake\">3. Limit alcohol intake<\/h3>\n\n\n<p>Spiked hot chocolate may seem like the perfect winter beverage, but Quintero recommends against it. \u201cThe harmful compounds present in <a href=\"https:\/\/www.humnutrition.com\/blog\/long-term-effects-of-alcohol\/\">alcohol<\/a> reduce the number of antibodies and good bacteria present in the body that work to keep your immune system functioning optimally,\u201d he says.\u00a0<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-staying-consistent-and-adapting\">Staying Consistent and Adapting<\/h2>\n\n\n<p>Sure, you might feel a <em>little<\/em> bit better after one night of sound sleep or one nutrient-dense meal. But to <em>really<\/em> reap the benefits, you need to prioritize these healthy habits day in and day out.\u00a0<\/p>\n\n\n<p>\u201cIt&#8217;s essential to maintain healthy habits like eating a balanced diet, getting enough sleep, managing<\/p>\n\n\n<p>stress levels, and washing hands frequently consistently throughout the season to really reduce the risk of illness,\u201d says Dr. Janson. Hey, there\u2019s a reason they say consistency is king!\u00a0<\/p>\n\n\n<p>If you have trouble remembering to implement certain health practices, consider using things like alarms, phone reminders, calendar appointments, sticky notes, and the buddy system to help, he suggests. You might be surprised just how influential a \u2018wash your hands\u2019 sticky note and \u2018bedtime reminder\u2019 phone reminder can be.\u00a0<\/p>\n\n\n\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/7\/uber-energy\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/c6823370-7ed9-11f0-a056-b3bdb0090cfd.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"\u00dcber Energy\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 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7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.3\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t732 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">\u00dcber Energy<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\t natural energy through adrenal support\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$27<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-conclusion\">Conclusion<\/h2>\n\n\n<p>As the weather cools and the sun continues to set earlier and earlier, do your immune system a favor by dialing in your lifestyle, as well as starting to immune-boosting nutrients, foods recipes, and drink into their daily routines.\u00a0<\/p>\n\n\n<p>Trust, the extra attention to detail will be worth it when its sub zero outside, but you still feel one-hundred percent.\u00a0<\/p>\n\n\n\n<div  class=\"cta-block -mx-4 md:mx-0 my-10 p-px md:rounded bg-white text-black relative  bg-no-repeat bg-cover aspect-[83\/48]\" style=\"background-image:url(https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2024\/12\/BlogBackground_Quiz.jpg);\" >\n\n\t<div class=\"p-4 sm:p-6 w-[70%] md:w-2\/3\">\n\t\t\t\t\t<div class=\"text-2xl md:text-3xl font-display font-bold uppercase\">Build Your Supplement Routine<\/div>\n\t\t\n\t\t\t\t<a class=\"btn btn-large btn-primary mt-4 md:mt-8 !no-underline\" href=\"https:\/\/www.humnutrition.com\/get_started\" target=\"_blank\">Take The HUM Quiz<\/a>\n\t\t<\/div>\n\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>As your flannels, chunky sweaters, and cords come out of the closet, so too should your immune defense line-up.\u00a0 Indeed, it\u2019s not your imagination that you and your housemates, partner(s), and pals get sick more often in the cold-weather months than warm-weather months \u2014 research has shown that immune system performance lowers during autumn and [&hellip;]<\/p>\n","protected":false},"author":89,"featured_media":37780,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[813,12660],"tags":[],"coauthors":[22842],"class_list":["post-37603","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body","category-immunity"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Ultimate Fall Immune Defense Guide | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"We bring you the ultimate Immune Defense Guide for Fall\/Winter! 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