During the autumn weather changes – it gets rainy, windy and cold. It's very important to take care of your immunity to avoid unnecessary stress, sick days and low mood. In this article, you will discover 5 tips for strong immunity this autumn. These tips are shared by Ance Sternberga – naturopath and passionate Topi Vesels (Instagram, Facebook) blogger.

Ance describes herself as a student of life who constantly learns how to eat and move accordingly to the needs of her body. She has studied naturopathy in London and is the author of 3 books. Continuous self-growth and the gained valuable knowledge help Ance maintain her immunity at any time of the year.

Ance is aware that diving into the autumn season means not only more colourful leaves and warm evenings next to a fireplace, but also more rainy and windy days, which always make an additional challenge to health and immunity. Therefore, in this article, Ance will share 5 self-tested recommendations on how to strengthen the immunity this fall.

1. Vitamin D To Strengthen Immunity

Unfortunately we don’t have as many sunny days as in summer anymore, but the body's need for vitamin D doesn't decrease. Vitamin D plays an essential role in boosting immunity; thus it is advisable to spend as much time as possible outside during the autumn/winter season, even in the cloudy days.

It's recommended to use natural vitamin D supplements, as well as supplement the diet with products containing this vitamin - oily fish (salmon, lard, sardines, cod, shrimps, etc.), eggs, mushrooms.

2. Turmeric For Inflammation Reduction

Turmeric - is there still anyone who hasn't heard about the beneficial effects of this plant on the human body? When it comes to immunity-boosting and inflammation mitigation, there seems to be nothing better than turmeric root. I recommend taking it both as a dietary supplement (paying special attention to its quality) and as a spice in food and drinks. What about turmeric late instead of morning coffee?

3. Good Bacteria For The Care Of The Digestive Tract

Good bacteria – that’s no more a secret, nor surprise that the immunity forms in the digestive tract. That is why care about it is very important and creates a foundation for strong immunity.

A daily diet should be supplemented with various sources of probiotic bacteria - sauerkraut and other sour vegetables, kombucha, fermented good quality dairy products, etc. I also recommend taking high-quality probiotic bacteria supplements during the autumn/winter season.

4. Zinc To Reduce The Risk Of A Cold And Infections

Sometimes zinc is all that's needed to get the immunity back on the track. Zinc is involved in various immunity-boosting processes. During the fall season, it can be a great help against cold sores, infections, colds, and respiratory illnesses.

If I had the opportunity, I would eat an oyster every day in the fall (an excellent source of zinc!). However, may also intensively supplement daily diet with other seafood, nuts, seeds, and legumes to supplement my zinc reserves.

 5. Vitamin C To Boost The Immune System

Not all healthy things that are great for your health is some fancy superfood! Vitamin C, which we take less in the fall than in the summer, is an essential component of good health. It is a powerful antioxidant and boosts the immune system. I recommend taking it in intensively and daily in the form of capsules and different foods.

It is difficult to overdose vitamin C, and in high doses, it is especially powerful in fighting infections, colds, coughs, and runny nose. In the autumn vitamin C should be taken from different berries, kiwi, cabbage, sweet peppers, and sea buckthorn. By the way, it also will also help with digestion!

Wishing you powerful autumn,

Ance Sternberga

Many thanks from the entire The Beginnings team to Ance for her advice!

Remember to take care of your immune system, especially in the fall and provide it with everything needed. Vitamin D is very important even when it’s cloudy outside. Spend time in nature and supplement your diet with fish, eggs, and mushrooms.

If you haven't yet, definitely try turmeric to reduce inflammation and infection risk. For a quick and healthy snack, you can always carry along The Beginnings turmeric energy bar.

The digestive tract, which forms our immunity, will be very grateful if you include in your diet a variety of probiotic bacterial sources - pickled vegetables, kombucha, and fermented dairy products. Remember also about the need for zinc and finally the importance of vitamin C. Cook something from sea buckthorn (or enjoy sea-buckthorn cookies!), kiwi, cabbage or sweet peppers.

Have a great, positive and energetic autumn!