I love summer! My skin looks great, I need less sleep, and I can pretty easily work and play hard all day. As those hot summer burners transition into beautiful fall days, we all know of the looming potential to come in contact with seasonal colds and the flu.

Culturally, we used to be less forgiving of ourselves and others when we were not feeling well. Maybe we felt crummy and didn’t say anything, which spread sickness. I feel like since COVID, we have collectively realized that perhaps health and wellness are some of our most vital assets and that we have a responsibility to support our immune system as we come into contact with more pesky cooties.

As I lean into the coming season and focus on deeper self-care, I have found there are ways to better support my body and immune system.

Here are four things we can all do to set ourselves up for a healthy Fall into Winter Season.

1. More Sleep.

Sleep hygiene is essential as the daylight shifts and subsequent cold season approaches. We don’t have the solar-powered energy we had in July and August; it feels darker than light, and the need for more rest is real. We can set our immune system up for success by getting 7-9 hours of sleep.

Adequate sleep helps balance hormones, which can affect digestion and appetite. With enough sleep, our immune system gets the downtime it needs to fight pathogens with all its might. Research shows that the quality of our sleep can significantly impact our health.

You can improve your sleep quality by having a bedtime routine such as turning off all lights, shutting off all screens like phones and televisions, and keeping the same bedtime every night. Doing the same things at the same time every evening can signal to your body that it’s time to rest. Putting your phone away from you as the evening wears on is also good habit, as is turning off the TV at a regular time. Otherwise, our tired eyes are aglow with the lovely blue light, and we’re getting to bed much later than planned.

Getting quality deep sleep supports healthy blood pressure and blood sugar, which also affect hormones, and healthy hormone function supports healthy immune function, too. It’s all connected.

2. Get enough Vitamin C and Vitamin D.

The Mayo Clinic notes that Vitamin C is an essential vitamin that we must get through our diet, but it can also be taken as a supplement if we’re falling short. Vitamin C is necessary to form muscles and bones and is vital to healing. Though Vitamin C won’t keep you from getting sick, it has been shown to help lessen the severity and length of colds.

Though there is little definitive evidence, science is starting to find links between Vitamin D and overall health. Vitamin D is naturally forming, assuming you get enough sun exposure. Those of us living in colder and darker climates may struggle to get enough time in the direct sun to benefit from making it naturally. Taking vitamin D can help build stronger bones, and some research is finding that Vitamin D also reduces inflammation and helps control infections. When our body is strong, and we have less inflammation, we allow our immune system to function more effectively.

3. Cozy up with some Tulsi Tea.

Tulsi, also known as Holy Basil, is a fantastic plant that Ayurvedic medicine has used for thousands of years to support the immune system and overall health. Tulsi has been shown to have disinfectant and germicidal factors that can help against viral infections. It can help alleviate many illnesses often exacerbated by our stressful lives. It also supports our immune system with its antioxidant and micronutrient properties. To benefit from the power of Tulsi, you can take it as an extract or a supplement, or even drink it as a tea.

If Tulsi is not your cup of tea, visit a nearby local herbal supply for a variety of other options. A local personal favorite is Mountain Rose Herbs, or try a small health food grocer like Sundance Natural Foods. Always be sure, wherever you source your herbs, to check reviews and ensure the suppliers share their sourcing and processing methods. And, as always, consult with your healthcare provider to ensure safety before beginning or discontinuing any dietary practices.

4. Warm your Body.

Heat is a beautiful way to support your body, whether hitting the sauna, taking a hot bath at home, or getting some steam at the gym. When the chill sets in, our bodies must work harder to keep us warm.

According to Ayurvedic principles, winter is considered kapha season, which is cold and damp. Too much of this can lead to cold and flu-like ailments. By focusing on warmth in our bodies, we can offset the cold and wet throughout winter. Supporting vasodilation (opening of blood vessels) improves circulation, allowing for better blood flow and better nutrient delivery to the body. Applying heat to our cold bones also encourages relaxation, reduces stress, and supports healthy immune function.

Hydrotherapy, in its many forms, can be highly soothing and support deeper sleep (have I mentioned it’s all connected?) Another area of “cold” to consider is what we eat—try eating cooked veggies and warm food instead of raw ones and subbing your iced beverages for hot or warm ones.