Staying Well Through The Seasons - Your Natural Health Guide
6 simple steps to keep yourself and your family well as we transition into autumn.
We are well and truly back into the swing of work and school routines by now, and with the return of busier schedules often comes the return of colds and flus. Many of us wait until we are already sick to do something, but preparing yourself now for the inevitable return of the bugs can be the difference between an illness that skates past your family, or one that knocks you all down for weeks.
And while conventional medicine may have ways to help manage your symptoms, the world of prevention and supporting a strong immune system is where naturopathy and acupuncture really shine.
So let’s build a strong but simple foundation to support whole body wellness and to keep your immune system fighting fit.
Daily Rest
There is really no substitute for the basics. Daily rest, daily movement, and daily connection are my three non-negotiables when it comes to supporting my immune health as well as my overall physical and mental health.
This will look different for everyone. Obviously if you are pregnant, have a new baby or even young children, getting that recommended 8 hours of solid sleep is unlikely to be realistic.
If this is you, instead look at how much sleep you are getting in a 24-hour period, and build in small moments of rest throughout your day or night.
This could be as simple as sitting in the morning sun with a cup of tea for 5 minutes while your partner gets breakfast for the kids. Try lying down with your legs up the wall or spend 2 minutes in Child’s Pose. As simple as they may seem, these little moments add up in a big way to a body and mind that feels more rested.
Daily Movement
Daily movement can also be as simple or as complicated as you like - the key here is to find something that you enjoy. Gone are the days where workouts needed to feel like punishment. We are talking about movement that brings you joy.
Maybe this is a pump class at the gym, maybe this is a swim in the sea, maybe it’s a walk with a friend. It all counts as long as you are moving in a way that you find joyful and sustainable.
Daily Connection
While connection with people in our family, friends, and community has many other benefits on our mental and physical health, recent research (https://pmc.ncbi.nlm.nih.gov/articles/PMC10960128/) has really shown us how much it can benefit our immune health as well.
Again, simple and sustainable is key here. A quick call or a voice note to your sister. A 5 minute chat to your spouse about something other than who is picking up the kids from what activity. A walk with a friend (which also doubles as your movement - win-win!).
Making this small and achievable on a regular basis will go a longer way towards bolstering your immunity than that annual girls’ trip.
Eat For Immunity
This could be a whole article on its own, but to keep it simple, eating whole foods more often than processed ones is one of the best ways you can support your immune health.
In practical terms, this means a wide variety of colourful fruit and vegetables daily (7-10 servings, in an ideal world). Protein with every meal and snack from sources like nuts, seeds, legumes, beans, meat, fish, and eggs. And some healthy fats from whole foods to round it out - think avocados, extra virgin olive oil, and other whole food sources such as nuts, seeds, and fatty fish.
Keep Supplements Simple But Smart
Unless you have specific health needs, I like to keep supplementation simple. Vitamin D plays an important role in the innate immune system (https://pubmed.ncbi.nlm.nih.gov/34322844/) and most of us don’t get enough because we have to be so careful of our sun exposure in Aotearoa.
I love for people to get their levels tested (which costs around NZ$75) but if that’s not available to you, then I recommend 1000iu/day during the summer and 2000iu/day in winter for adults.
Zinc is another nutrient (a mineral) that is vital for immune health (https://pmc.ncbi.nlm.nih.gov/articles/PMC6628855/). It can be found in the diet in meat, shellfish, and some plants such as beans, nuts and seeds (pumpkin seeds are particularly good), but many of us aren’t getting enough. A 3-6 month course of 15mg/day of Zinc picolinate is a good place to start, but working with a practitioner can help you figure out the right dose for you.
Note - Zinc can sometimes be hard on the stomach so speak to your healthcare professional about taking the right source of zinc, in the right dose, at the right time if this is a concern for you.
A TCM Perspective - Harnessing Autumn’s Metal Energy for Immunity
In Traditional Chinese Medicine (TCM), autumn is governed by the Metal element, which centers on the Lungs and Large Intestine. As the "tender organ," the Lungs serve as your first line of defense, regulating the Wei Qi (protective immune energy) that shields you from seasonal bugs. To build resilience for winter, TCM emphasises moistening the Lungs to combat autumn dryness and nurturing the digestive "immune factory" by swapping raw summer salads for warm, soul-soothing foods like stews, poached pears, and root vegetables.
Beyond diet, fortifying your immunity requires a holistic alignment with the season’s slower rhythm. Strengthening your "Metal" involves protecting your physical boundaries - such as wearing scarves to block "wind" pathogens - and your emotional boundaries by practicing the art of "letting go" to process grief or clutter. By prioritising deeper sleep, nasal breathing, and gentle movement, you consolidate your energy and ensure that your internal defenses remain robust even as the external temperature drops. Read this in-depth guide for step-by-step instructions on how to boost immunity.
Ready to build your autumn wellness plan?
Transitioning through the seasons doesn't have to be a guessing game. Whether you are looking for targeted naturopathic remedies to support your family or want a tailored acupuncture plan to boost your immunity, I'm here to help you stay resilient this year.