How to Boost Your Immune System Naturally This Fall: Herbal & Integrative Tips from An Acupuncturist

To support your immune system this fall, focus on the foundations: balanced nutrition, regular movement, 7-9 hours of sleep, and adequate vitamin D. At the first sign of a cold, add supportive habits like saline sinus rinses, extra fluids and soup, rest, and traditional herbal formulas such as Gan Mao Ling. Below, I share the exact routine I use after a childhood of frequent antibiotics left me with a “weak” immune system, along with the research behind it.

I’ve already seen an uptick in respiratory illnesses coming to the clinic this fall, but we know it’s just the start of cold & flu season. I’m increasing my own regimen to prevent respiratory illnesses and wanted to share what that looks like with you. Here are my go-to practices that keep my immune system humming:

Prevention

Nutrition 🍱

I eat a well-balanced diet with plenty of colorful fruits & vegetables, protein in every meal, healthy fats, and fermented foods. This ensures I don’t have any underlying micronutrient deficiencies that could make my immune system more vulnerable and that I have a biome full of “good” bacteria ready to keep out invaders.

Exercise 🏃🏻‍♀️‍➡️

I get at least 150 minutes of cardio exercise per week.

Rest & Stress-Reduction 😴

I schedule my life to prioritize deep rest and sleep 7-9 hours per night. This may seem luxurious and can be especially hard for families with young ones, if this feels impossible, I’d encourage a little reflecting on the modifiable aspects of your day to day life to see if there’s some wiggle room to let you rest more.

Vitamin D 🌞

Earlier this year, my lab work identified a vitamin D deficiency so I’m supplementing with vitamin D and trying to get 15 minutes of direct sunshine daily. For those with Vitamin D deficiency, supplementing seems to reduce total number of infections though it doesn't impact severity or duration of respiratory illnesses.

Masking & A Note on Flights 😷

I wear a mask when interacting with sick folks and when traveling. Air travel in particular can be challenging on the respiratory system because the air becomes very dry thanks to the air filtration systems and high altitudes. When flying, I make sure to stay really hydrated and I always bring my own non-caffeinated tea bags to make a warm drink on the flight.

Vaccines 💉

As I spend a lot of time with young babies, new parents, and immunocompromised folks, I get an annual flu and COVID vaccines.

My 7 Steps for Early Treatment

If I start to feel a tickle in my throat, some congestion in my sinuses, or that run-down feeling that tells me I could get sick easily, I build a few extras into my routine:

1. Daily Sinus Rinses: A daily sinus rinse seems to reduce total duration, use of over-the-counter medications, and even household transmission rates. If using a neti pot or other nasal irrigation tool, it’s important to only used distilled or fully boiled water; this helps protect against an amoeba that can live in tap water. I also recommend always using the saline packets that come with the pot as these have the correct pH to soothe the sinus’s mucosal lining. I personally prefer the sinus rinse squeeze bottles to the more old school neti pots; you can find these on the pharmacy shelf.

2. I skip alcohol while I'm sick because it dehydrates me, disrupts sleep, and doesn't mix well with cold medicines. I also cut back on added sugar because high blood sugar over time is linked to weaker immune function. There's no study showing either one shortens a cold, but anecdotally I've discovered a huge difference in

3. Daily hot bath or saunas-- just be sure to stay extra hydrated!

4. Twice daily facial and neck gua sha to help lymphatic drainage

5. Increase fluid intake, especially soup. I have always loved this research from the 70’s that proved that chicken soup relieves stuffy noses more than other hot beverages.

6. I take Gan Mao Ling, an herbal medicine that includes Taiwanese and Chinese herbs such as Isatis root, Ilex asperilla, evodia, chrysanthemum, mint, and a few other potent immune system herbs that have been shown to have antiviral and antibiotic potential in labs.

7. I might reduce the intensity of my exercise routine but still get some movement to create a little sweat followed by stretching, which can help the lymphatic system keep things moving.

All of this is relatively simple and inexpensive. The only thing to add is that I often triage myself with an at-home sinus or cold-focused acupuncture treatment, which you can’t do for yourself— you can, however, jump on the Glowing Gate Acupuncture schedule ASAP, or if you're not local, look for a community acupuncture clinic that might be able to see you quickly. If you’re coming in to help treat an illness you’ve caught, please wear a mask and give me a heads up so I can do the same.

I encourage everyone to get some Gan Mao Ling to keep on hand for cold and flu season. I stock a version that is a potent liquid extract from Golden Lotus herbs whom I love and trust for their safe sourcing and good manufacturing practices, but you may also find different version of Gan Mao Ling on the shelf at your local grocery store or in Chinatown.

Requisite Disclaimer

This post is for educational purposes and reflects my personal routine. It is not individual medical advice and may not be appropriate for everyone. Please talk with your healthcare provider before starting new exercise routines or taking new herbs or supplements, especially if you are pregnant, nursing, or taking medications. Working with a trained herbalist like a licensed Acupuncturist can help ensure that herbal medicines are appropriate for you.

About Ally

Dr. Alexandra Magill, DAIM, LAc, is a licensed acupuncturist and herbalist with a doctorate in Acupuncture & Integrative Medicine. She blends classical East Asian medicine with modern evidence-based care to help patients build resilience through every season. At Glowing Gate Acupuncture, she serves patients in San Francisco and Oakland, and she is currently a fellow with UCSF Benioff Children's Hospital STAD center for pediatric pain, palliative, and integrative medicine.