Strengthening Your Immune System This Fall
By Dr. Kirsten West DC, MS
Fall has officially arrived—the air is cooler, the leaves are turning, and so are our immune systems as they adapt to the season. With colder weather and busier schedules, it’s easy to feel run down or catch whatever’s “going around.” But there are many ways to stay grounded, nourished, and healthy through it all.
At Mindful Wellness Space, we know that immunity comes from alignment—when body, mind, and spirit are working together. Here are some simple, effective ways to support that harmony this season.
Chiropractic
Wait—what does chiropractic have to do with immunity? A lot, actually!
Chiropractic adjustments help boost immune function by increasing white blood cell activity—your body’s “sickness-fighting” cells. Adjustments also calm the nervous system and bring you out of constant “fight-or-flight” mode. Chronic stress—whether physical, chemical, or emotional—can deplete your resilience and weaken your immune system. Chiropractic care helps the body return to a state of balance where healing can occur naturally.
Acupuncture
Our acupuncturist, Kat Harrod, offers another powerful way to support your immune health. Research shows that acupuncture not only increases the number of immune cells, but also improves how effectively they work. By inserting fine needles at specific points, acupuncture can stimulate immune cell production, reduce inflammation, and promote the release of anti-inflammatory substances. It’s a natural and deeply relaxing way to help your system stay strong.
Meditation
Did you know that researchers at the University of Florida Health found that intensive meditation activates hundreds of genes that strengthen antiviral and immune defenses—especially those linked to interferon signaling—without triggering inflammation? In short, meditation helps fine-tune the immune system, enhancing protection and repair while reducing stress-related biological activity. You can explore guided mindfulness meditations with Mindful Wellness Space Co-founder, Emily Horn [here].
Limit Sugar
It’s no coincidence that the “sweetest” holidays arrive right when flu season begins! Halloween, Thanksgiving, and Christmas often bring an overload of sugar—which stresses and suppresses the immune system. Enjoy your treats mindfully, but remember that cutting back on sugar can make you far more resilient to seasonal bugs.
Sleep
Sleep is when your body regenerates and repairs. Aim for 7–9 hours per night to allow the immune system to recover fully. With the hustle and bustle of the holidays, rest becomes even more important. If sleep is difficult, consider checking in with us to identify possible causes and supportive treatments.
Supplements
Illicium (Star Anise – by Supreme Nutrition):
The active compound in star anise is used in the flu medicine Tamiflu—but without the intense side effects. Taken preventatively or at the first sign of illness, it can help the body ward off viruses naturally. Safe for kids, too!
Camu (by Supreme Nutrition):
One of the most concentrated natural sources of Vitamin C in the world, this Amazonian berry gives your immune system a huge boost while being gentle on digestion. Helpful for prevention and recovery.
Vitamin D (Apex Energetics):
As daylight shortens, our natural Vitamin D levels drop. Supplementing during fall and winter helps strengthen immunity and prevent seasonal illnesses. You can check your levels through simple blood work.
With Applied Kinesiology, we can also determine what your body specifically needs to stay in balance.
Address Underlying Conditions
Chronic issues like mold exposure, Lyme disease, or Epstein–Barr (mono) can quietly deplete the immune system over time. Addressing these underlying conditions through functional and integrative approaches can significantly increase your resilience to whatever is “going around.”
We’re Here for You
If any of this resonates with you—or if you’d like personalized guidance—reach out for a free consultation. Together, we can strengthen your immune system and support your whole-body wellness this fall and holiday season.