Preparations for Fall

Strengthen Your Immune System This Fall With Gentle Remedies

As the weather cools and the days shorten, our immune system can take a hit. Fall often brings colds, congestion, and low energy, but a thoughtful use of herbs and essential oils can naturally support our immune system and overall wellness. While these challenges are common, there are gentle, natural ways to support your body's immune function throughout the fall months.

Understanding how different herbs work can help you choose the right approach for your needs. Some herbs are most effective when used at the first sign of illness, others work best as daily supporters over time, and still others help build long-term resilience when used consistently.

Understanding Immune Support

Immunostimulants (immune boosters): stimulate or increase immune activity for a short time; best used at the first signs of infection or during acute illness

• Herbal Examples

  • Garlic (Allium sativum): A flavorful, aromatic bulb that offers antimicrobial, expectorant, and circulatory support through sulfur compounds like allicin, making it a classic ally in preventing and easing respiratory infections

  • Echinacea (Echinacea angustifolia): The leaves and mature roots have been shown to support the immune system through stimulation of white blood cell production, antibody formation, and lymph movement. Echinacea can be used for both internal and external infections

  • Ginger (Zingiber officinale): A pungent, aromatic rhizome that is a common culinary herb, but has been shown to support immune function, circulatory function, and is anti-inflammatory and antimicrobial. The warming effects of ginger promote sweating, which helps the body eliminate toxins, along with its antimicrobial effects make it a great choice for respiratory infections

• Essential Oil Examples

  • Tea Tree (Melaleuca alternifolia): Rich in germ-fighting compounds, such as terpinen-4-ol, tea tree supports the body’s defenses during acute infections. Its strong, camphor-like aroma can help clear airways while supporting the immune system

  • Eucalyptus (Eucalyptus globulus/radiata/dives): High in 1,8-cineole, eucalyptus is a well-known decongestant and expectorant. It helps open the airways, thin mucus, and supports immune response directly in the respiratory tract

    
    

Immunomodulators (often adaptogens): help regulate and balance immune function, either calming an overactive response or strengthening a weak one; they are generally safe for long-term use

• Herbal Examples

  • Elderberry (Sambucus nigra): Berries are rich in dark purple pigments called anthocyanins, which help the immune system respond effectively without becoming overactive, and can be used to make an enjoyable syrup. Elderberry is especially well known for reducing the severity and duration of colds and flu

  • Tulsi (Ocimum sanctum): An adaptogen that supports balanced immunity while helping the body adapt to stress (regulate cortisol levels) through compounds like eugenol, rosmarinic acid, and ursolic acid. Tulsi also has mild germ-fighting properties and supports respiratory health by reducing inflammation in your airways

  • Astragalus (Astragalus membranaceus): A sweet-tasting root rich in polysaccharides and saponins, astragalus provides steady, long-term immune support. Often taken as a daily tonic during cold and flu season, it helps prepare the body before illness sets in. Beyond immunity, astragalus supports respiratory health, healthy circulation, and helps the body adapt to stress by promoting balance in the adrenal system—making it a multifaceted ally for maintaining resilience year-round

• Essential Oil Examples

  • Frankincense (Boswellia spp.): With compounds such as boswellic acid and α-pinene that calm inflammation and support the nervous and respiratory systems, this resinous essential oil helps support a balanced immune response, particularly in times of stress. Its aroma also promotes deep, steady breathing

  • Patchouli (Pogostemon cablin): Earthy and grounding, patchouli is rich in sesquiterpenes such as patchoulol that help ease the burden of long-term stress, which in turn supports immune health. It also encourages healthy lymphatic circulation, part of the body’s natural defense and detox system, and has germ-fighting properties

    
    

Immune Tonics (immune strengtheners): gradually build resilience and overall wellness when taken consistently over time, like “nutritive support” for the immune system

• Herbal Examples

  • Nettle (Urtica dioica): A nutrient and mineral-dense herb, nettle is exceptionally rich in iron, calcium, potassium, and silica, as well as vitamins A, C, and K; providing foundational support for immune cell production and function. Nettle also has anti-inflammatory properties, particularly its ability to stabilize mast cells (immune cells involved in allergic reactions), making it valuable for people with seasonal allergies

  • Cinnamon (Cinnamomum verum/cassia): A familiar, aromatic, warming spice that contains cinnamaldehyde along with other compounds that provide circulatory support, helping immune cells circulate more effectively throughout your body. Cinnamon also helps stabilize blood sugar levels, which is important because blood sugar spikes can temporarily suppress immune function for several hours. Cinnamon's germ-fighting properties provide gentle, ongoing protection against harmful bacteria and viruses

  • Calendula (Calendula officinalis): A cheerful, resinous flower, calendula contains compounds called triterpenes and flavonoids that support lymphatic circulation, helping your body's natural detoxification and waste removal processes work more efficiently. Calendula is anti-inflammatory and supports healthy mucous membrane function, which is crucial since mucous membranes (the moist linings in your nose, throat, and digestive tract) are your body's first line of defense against germs

• Essential Oil Examples

  • Sweet Orange (Citrus sinensis): Bright, uplifting, and gently strengthening to daily wellness. Sweet orange contains a compound called d-limonene along with other natural chemicals that have gentle germ-fighting properties and support mood, which indirectly benefits immune function since depression and anxiety can suppress immunity. The uplifting aroma can help reduce stress hormones like cortisol that negatively impact immune function when they stay elevated for long periods

  • Lavender (Lavandula angustifolia): Calming and restorative; supports restful sleep and long-term immune resilience. Lavender contains compounds called linalool and linalyl acetate, which promote parasympathetic nervous system activity necessary for immune system repair and regeneration. Quality sleep is crucial for immune function, and lavender's sleep-promoting properties make it an important immune tonic. It also has germ-fighting properties and anti-inflammatory effects

Fall Immune Support Recipes

DIY Fall Diffuser Blend

• 3 drops lavender

• 3 drops orange

• 1 drop patchouli

Diffuse for a comforting and calming aroma that also supports wellness

Immune Support Tea

• 2 parts tulsi

• 1 part calendula

• 1 part nettle

• 1 part ginger root

• 1 part cinnamon pieces

Use about 1 Tbsp per cup of hot water. Steep, covered for 20-30 minutes, strain, and enjoy 1–3 cups daily

Astragalus Chai

• 10 small slices of astragalus root

• 1 Tbsp dried orange or lemon peel

• 2 tsp dried ginger or powdered ginger

• 2 tsp cinnamon chips or powdered cinnamon

• 1/2 tsp nutmeg

• milk (optional)

• honey (to taste)

In a saucepan, add 2-3 cups of water, the herbs and spices. Heat on high until the mixture reaches a boil, then reduce the heat and simmer, covered, for 20 minutes.

Remove from heat, strain with a fine mesh strainer.

Add milk and honey as desired

Spiced Elderberry Syrup

• 1 cup dried elderberries

• 1 small orange, sliced with peel on

• 2 tsp powdered ginger

• 2 tsp powder cinnamon 1 cinnamon stick

• 1/2 tsp nutmeg

• 1/2 tsp powdered clove

• honey to taste and preserve

In a saucepan, add 3 cups of water, the elderberries, orange slices, and spices. Heat on high until the mixture reaches a boil, then reduce the heat and simmer, covered, for 20 minutes.

Remove from heat and let cool slightly. Strain the mixture through cheesecloth, squeezing gently to extract all the juice from the berries and orange slices.

Measure the strained liquid. Add honey equal to the amount of juice for maximum preservation (up to 1 year in the refrigerator). You can add less honey for taste preference, just note that the syrup will need to be consumed quickly

Fire Cider (Immune Tonic)

There is no set recipe for fire cider; it really is a "throw what ya got into a jar" type recipe

• raw apple cider vinegar

• garlic cloves

• red onion

• fresh or dried ginger

• horseradish

• thyme

• oregano

• black pepper

• cinnamon

• cayenne or other peppers

• citrus slices

Place the desired ingredients into a mason jar to about half full, then top off with the apple cider vinegar.

Place a plastic lid on the jar, or a piece of wax paper between the vinegar and a metal lid.

Place in a cool, dark place, remembering to shake it every few days.

Infuse for 3–4 weeks, then strain off the solids.

Add honey to taste as desired.

Take 1 Tbsp daily to support immune resilience, or 1 Tbsp three times daily when actively sick.

Refrigerate and use within 6 months

Echinacea (Tincture) Throat Spray

• echinacea root

• vodka

• honey (optional)

Fill a jar about half full with echinacea root, top off with vodka, ensuring to completely submerge the roots. Cover and allow to macerate for 4-6 weeks, occasionally shaking the jar, and add more vodka as needed to keep the roots submerged. After 4-6 weeks, strain off the roots and bottle up the tincture in spritz or dropper bottles. To improve the flavor, add up to an equal amount of honey (this creates an oxymel).

Aromatherapy Inhaler

• 6 drops sweet orange

• 4 drops frankincense

• 4 drops lavender

• 1 blank personal aromatherapy inhaler

For children under 10, use half as many drops. Place drops on the cotton wick and insert into the inhaler. Snap on the end cap.

To use, unscrew the lid and inhale as needed for immune support, especially when colds and flus are going around

Herbal Steam

• equal parts thyme, sage, rosemary

This is not an immune supportive recipe, but I like to include it as it is helpful when you find yourself congested and miserable. Throw a handful of the blend into a steaming pot of water, use a towel to make a tent over your head, close your eyes, and breathe in the steam for 5-15 minutes.

You can also use this blend to make a nice tea that will soothe a sore throat and open the airways. Steep 2 tsp in a cup of hot water for 10 minutes, and add a slice of lemon and honey to taste

Simple Lifestyle Practices

• Prioritize rest and adequate sleep

• Stay hydrated with water, teas, and warm drinks

• Gentle and consistent exercise improves circulation

• Healthy diet of whole foods and thoughtful portion sizes

Final Thoughts

Fall is my favorite time of year, with the beautiful colors and cool breezes; nonetheless, along with all the beauty comes an increase in respiratory infections. By bringing in immune-supportive herbs, cozy kitchen remedies, and a few aromatic allies, we can enjoy the season with greater resilience.