Building Immune Resilience for Fall
By Jessica Miller, MD – Founder & Medical Director
As the cooler months approach and we prepare for the transition into fall, it’s essential to consider how we can strengthen our immune systems. At Fusion Integrative and Functional Medicine, we believe building immune resilience is not just about avoiding illness but boosting your body’s natural defenses through personalized nutrition, lifestyle modifications and targeted supplementation—an approach echoed by renowned Functional Medicine experts like Dr. Mark Hyman and Dr. Josh Axe.
Vitamin D and Antioxidants
Dr. Hyman, a leading voice in integrative medicine, emphasizes the importance of maintaining optimal vitamin D levels for immune health. As sunlight decreases in the fall and winter months, many people experience a drop in vitamin D levels, crucial for activating the immune system. We recommend incorporating high-quality, synergistic vitamin D supplements and dietary sources like fatty fish to support your body’s immune response. In addition, I cannot overstate the role of antioxidants, particularly vitamin C, in reducing oxidative stress and boosting immunity. I also recommend incorporating a variety of brightly-colored fruits and vegetables to boost plant polyphenol attributes.
Gut Health
Dr. Axe underscores the importance of gut health in supporting immunity.
Over 70% of your immune system resides in the gut; the health of your microbiome plays a vital role in protecting your body against pathogens.
He emphasizes incorporating prebiotic- and probiotic-rich foods such as fermented vegetables, kefir, kimchee and yogurt to balance gut bacteria and enhance immune function. Targeted probiotic supplements may also be recommended to restore and maintain a healthy gut environment.
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Stress Management
We emphasize adopting stress management tools to protect the body’s immune ecosystem. Chronic stress can lead to disruptive imbalances in cortisol levels, which can significantly jeopardize the immune system. By integrating stress reduction techniques, simple efforts like interacting with pets, meditation, spending time in nature, socializing with trusted friends and family and committing to quality sleep can regulate stress hormones and help fortify your immune defenses.
In addition, singing, humming, gargling, cold water plunges, vagal nerve stimulation and Dynamic Neural Retraining System (DNRS) can strengthen the parasympathetic nerve system, leading to a more balanced immune response.
At Fusion Integrative & Functional Medicine, we take a comprehensive approach to warding off negative factors that can debilitate health and longevity. By blending Functional and Integrative Medicine, personalized nutrition and lifestyle modifications, we help our patients build a platform of health and strength to ward off health risks throughout life.
If you’re ready to optimize your immune health and strengthen your body’s natural defenses, call Fusion Integrative and Functional Medicine (732-631-4410) and sign up for your free personalized Discovery Consultation.
Wishing you a happy and healthy fall season!
This article is for informational purposes only and should not be used in place of an individualized healthcare visit.