Supporting the Immune System Through Fall and Winter – The Source

The morning frost outside and kids back in school remind us of the turning of the season.  Seeing more upper respiratory infections in our clinic is also a reminder of the time of year when we’re more likely to come down with a cold or flu. This is a very natural rhythm, as we begin to spend more time together indoors and the sun is gradually falling lower on the horizon, offering less of that glorious vitamin D-creating UV radiation our bodies so happily take in.

While it is not an unexpected phenomenon, there are several things to be aware of, and steps that can be taken to support our immune systems during this time of year. As mentioned, this is the time of year a drop in the body’s vitamin D levels begins to happen. The sun’s lower altitude in the sky means less vitamin D gets converted to its active form. The simple solution is to begin taking a vitamin D supplement — and I recommend having blood levels tested with your doctor. This important vitamin assists with a long list of important physiological functions, including supporting the immune system’s ability to perform its virus and bacteria fighting duties.

The food we eat can be especially empowering this time of year, to help support a healthy and robust immune response. While everyone is unique in their specific dietary needs or food intolerances, there are some general recommendations worth considering. Minimizing refined sugars does make a difference in immune system function and likelihood of infections. For many, excessive amounts of dairy in the diet is congesting and phlegm producing, making the body more inflamed and less resilient.

I’m a fan of hearty soups and broths this time of year, thick with vegetables and your favorite protein. Leaning into foods that feel good to your digestive system and body is usually a good signal that they are going to be supportive for health. Remember also the basics of staying well hydrated throughout the day — so simple, but so important for a healthy immune system response. 

While there are dozens of reasons why a good probiotic supplement can be helpful for the vitality of body and mind, this time of year is a good one to do a round of probiotics. A healthy and varied microflora in the lower GI is not only helpful for digestive function but also has a big impact on the immune system. This is true because the majority of immune system lymphatic tissues reside in the gut, and there is a tremendous amount of communication happening between these body systems. 

On the topic of medicinal herbs and other supplements, there are many that can be extremely supportive for a robust immune system, but I’m a fan of tailoring these to the individual. We are unique in our susceptibilities, and for that reason, it is good to work with a holistically minded provider to create a plan that really fits you. 

On the topic of fever, I have written before about the importance of this very natural and healthy response to the presence of viruses or bacteria threatening an infection. In almost all cases, I recommend adults and children avoid the temptation to reach for Tylenol at the onset of a fever.  Yes, you will feel better if you do so, but you will also lower the body’s temperature and slow down the body’s infection-fighting capabilities. A body temperature between 100 and 103 is considered a good and helpful fever. At these temperatures microbes are less likely to survive, while white blood cells are more effective due to overall increased metabolic activity.

Adequate sleep and rest is crucial for a smart and prepared immune response. Pushing the stress program and trying to pack too much in is a sure way to make yourself susceptible to illness. Take it easy, central Oregon, your body will thank you.

Finally, be sure you are taking steps to increase the joy and contentment aspect of your mental and emotional landscape. My favorite Tai Chi instructor always said, “Be sure to keep the inner smile.”  This stance is more instructive than you can imagine toward a vital and well-balanced immune response.

Joshua Phillips, ND is a naturopathic physician and the director at Hawthorn Healing Arts Center in Bend, Oregon.  He can be reached at [email protected] with questions or comment.

This article appears in the Source October 16, 2025.

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