Autumn is a pivotal season: the days get shorter, the light diminishes, and respiratory viruses begin to circulate. That's why September is the ideal time to boost your immunity and prepare your body for winter. Fatigue, stress, lack of sunlight, and a diet low in fruits and vegetables weaken our natural defenses. Fortunately, a few lifestyle adjustments and the help of medicinal plants can make all the difference.
Why strengthen your immune system right from the start of the school year?
Starting in September, several factors weaken our bodies:
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Lack of sunlight : vitamin D production drops, even though it is essential for the proper functioning of the immune system.
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Fewer fresh fruits and vegetables : the intake of vitamins and antioxidants decreases.
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Less outdoor physical activity : this slows down circulation and oxygenation of the body.
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Stress and fatigue from returning to school : factors that directly weaken natural defenses.
Anticipating from September onwards helps reduce the risk of winter infections (flu, colds, sore throats) and allows you to get through the cold season with more energy.
Diet, the key to immunity
A significant portion of our immunity is built in the gut, thanks to the microbiota. To balance it, adopt a diet rich in prebiotic fibers (fruits, vegetables, legumes, whole grains) and fermented foods (sauerkraut, kefir, miso, plain yogurt).
Essential vitamins and minerals include:
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Vitamin C (kiwi, citrus fruits, rosehip, acerola) for its antioxidant action;
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Vitamin D3 , essential from September to May, to modulate immunity and support mucous membranes;
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Zinc and selenium (fish, crustaceans, nuts, seeds) which participate in the production of antibodies;
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Omega-3 (oily fish, flaxseed oil, walnuts) to reduce inflammation and support the immune system.
Good habits to boost your immune system
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Regular outdoor exercise , such as walking, cycling, running, or swimming, stimulates circulation and increases endorphin production. Forest bathing, or shinrin-yoku , is particularly effective for boosting the immune system.
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Staying well hydrated : water, fresh juice and herbal teas promote the elimination of toxins.
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Getting a good night's sleep : restorative sleep is essential for the regeneration of immune cells.
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Limiting stress : meditation, breathing exercises or a simple walk help to reduce emotional burden, a major enemy of immunity.
For more tips on managing stress and getting restful sleep, check out our blog: Stress and Sleep: Sleeping Better and Relaxing Naturally.
Medicinal plants that boost immunity
Herbal teas are a natural and effective solution for strengthening your immune system:
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Echinacea : stimulates white blood cells and helps fight viruses and bacteria.
⚠️ Precautions : Not recommended for those with autoimmune diseases or undergoing immunosuppressive treatment. If in doubt, consult your doctor or naturopath before use.
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Black elderberry : a powerful antiviral, used both preventively and curatively.
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Rosehip : rich in natural vitamin C, it supports vitality.
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Ginger : invigorating, anti-inflammatory and immunomodulatory.
💡 An herbal tea combining echinacea, elderflowers and fruits, rosehip and ginger makes an excellent preventative treatment from September onwards.
Boosting your immunity naturally means first and foremost adopting a balanced lifestyle and turning to medicinal plants. Starting in September, prepare your body for winter with a rich diet, moments of relaxation, good hydration, and immune-boosting herbal teas. Nature provides us with valuable allies to get through autumn and winter in top form.
Sources:
- Caroline Gayet & Michel Pierre, The Secrets of My Herbalist Shop , Interéditions
- Maintaining your immunity – Plants and Health
- Odporność – Jak się bronić przed infekcjami – Herbapol
Under no circumstances should the information and advice offered on the MerveilleNature website be considered a substitute for a consultation or diagnosis by a doctor or healthcare professional, who are the only ones qualified to properly assess your health.
