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What's the best way to boost your immune system in the fall?
Last reviewed: 02.07.2025
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Cool nights and high humidity are among the first signs of autumn. It is often during this period that nasal congestion and sore throat occur. How to fight a cold? Experts have given simple but very important advice on how to strengthen the immune system and not get sick with the onset of autumn days.
At the same time, contrary to the opinion of many people, it is not necessary to swallow immunostimulants by the handful and never let go of a jar of oxolinic ointment. American doctors share scientifically proven ways to increase your own body defenses.
- A good night's sleep.
If you want to have a strong immune system, go to bed no later than 10-11 pm. Watching TV for a long time or sitting in front of the computer until the morning seriously "undermines" the immune system. As a result, the body becomes susceptible to almost any infection.
- Garlic in the diet.
A proven folk remedy for any illness – garlic – is widespread not only in our country. Even in America, doctors recommend eating garlic to stimulate the body's defenses, destroy harmful bacteria, and improve the functioning of the cardiovascular system.
Garlic is equally effective no matter how you eat it: as a snack or in cooked food. The staff of the University of Maryland Medical Center recommends adding garlic, ginger root, carrots and lemon to your diet immediately at the onset of cold symptoms.
- Healthy drinks.
Almost every family has its own recipe for a “health drink” in case of a sudden cold. Some prefer raspberry juice or a decoction of currant twigs, while others make mulled wine. However, American doctors advise paying special attention to a warm drink based on lemon juice, honey, ginger and turmeric.
Here's how this recipe is "deciphered":
- honey is an antioxidant and immunostimulant;
- turmeric – has an antiviral effect;
- lemon juice – contains a large amount of ascorbic acid and has a positive effect on all parts of the immune system;
- Ginger root – rich in essential oils, destroys bacteria and stimulates healing.
- Chicken broth.
Rich chicken broth is very useful for both preventing and treating colds. Almost twenty years ago, scientists at the University of Nebraska discovered that chicken broth has a pronounced anti-inflammatory and immune-stimulating effect.
A cup of chicken broth with added vegetables will help alleviate the first signs of acute respiratory infections, thanks to the component carnosine - scientists have recently discovered this substance and proven its effectiveness.
- Morning exercises.
According to the American National Library of Medicine, morning exercises help remove pathogenic microbes from the respiratory system, reducing the chances of getting sick. In addition, physically active people also have more active immune cells and react more quickly to the introduction of infection.
And that’s not all the advice: doctors recommend including natural yogurt and other fermented milk products in your daily diet, eating well and getting more positive emotions.
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