Autumn energy: how do you support your resistance in the fall?
Autumn is a beautiful season: nature turns warm, we enjoy brisk walks, and the kitchen fills with pumpkin and spices. Yet, this season also brings challenges. Shorter days, less sunlight, and fluctuating temperatures force our immune systems to work harder. Therefore, many people look for ways to strengthen their immune system and support it with food and supplements during the fall.
From an orthomolecular perspective, which emphasizes optimally nourishing the body with the right micronutrients, we look at how to get through the fall feeling fit and energetic.
In autumn, the sun's power decreases, meaning our skin produces very little vitamin D. This vitamin functions almost like a hormone and is essential for activating immune cells such as T lymphocytes, the "soldiers" of our immune system. A deficiency can lead to reduced resistance, fatigue, and low mood.
Furthermore, factors like oxidative stress play a greater role. This occurs when too many free radicals (aggressive molecules that can damage cells) are produced and there are too few antioxidants available to neutralize them. In autumn, we often exercise less and eat less fresh fruit, which means this balance is more likely to be disrupted.
From an orthomolecular perspective, nature provides us with exactly what we need in every season. In autumn, these are fruits and vegetables rich in vitamins, minerals, and antioxidants.
- Pumpkin and carrots contain plenty of beta-carotene (provitamin A), which is important for healthy mucous membranes in the respiratory tract and intestines, our first line of defense against viruses and bacteria.
- Brussels sprouts and kale are true vitamin C bombs. This vitamin supports the normal functioning of the immune system and helps protect cells from oxidative stress. They also provide glucosinolates, plant compounds that relieve the burden on the liver and thus indirectly strengthen the immune system.
- Apples and pears are packed with soluble fibers like pectin, which promote healthy intestinal flora. And because approximately 70% of our immune system resides in the intestines, strong gut health is essential for immunity.
- Brussels sprouts and kale are true vitamin C bombs.
Your lifestyle directly influences your biochemistry. Outdoor exercise stimulates antioxidant enzymes like superoxide dismutase (SOD), which neutralize free radicals. Moreover, daylight improves sleep patterns and supports the production of neurotransmitters important for energy and mood.
Sleep is equally important. During deep sleep, the body recovers at the cellular level and DNA repair takes place. Lack of sleep can inhibit the production of immune cells and increase the stress hormone cortisol.
Stress management is a third pillar. Chronic stress disrupts the HPA axis (hypothalamic-pituitary-adrenal axis), which suppresses the immune system. Relaxation through meditation, breathing exercises, or yoga helps restore this balance.
In addition to a healthy diet and lifestyle, supplements can provide additional support in the fall. From an orthomolecular perspective, the most important are:
Vitamin D3: essential for the activation of immune cells and often deficient in the fall. View Beyuna Vitamin D.
Vitamin C and zinc: work synergistically. Vitamin C supports collagen production for strong mucous membranes, while zinc is necessary for the development of T-cells. Together, they help reduce the duration and severity of colds.
Adaptogens such as ashwagandha and rhodiola: support the body during stress by regulating the HPA axis and using energy reserves more efficiently. Read more about adaptogens.
Omega-3 fatty acids (EPA and DHA): have anti-inflammatory properties, support the heart and brain, and are important for mood and focus. This helps combat the common autumn blues. View Beyuna Omega 3.
The power lies in the combination of nutrition, lifestyle, and supplementation. For example: start your day with oatmeal, nuts, and berries to nourish your gut and get antioxidants. Schedule a daily walk, even in rainy weather, to support your biological clock and immune system. Maintain consistent bedtimes and relaxation times to reduce stress. Supplement your diet with targeted vitamins D, C, zinc, adaptogens, and omega-3s to give your body all the micronutrients it needs during this period.
Autumn puts our immune systems to the test, but also offers opportunities to consciously work on your health. By combining seasonal foods, lifestyle choices, and targeted orthomolecular supplements, you give your body the best chance to build resistance and retain energy. This way, you can turn autumn into a season of strength, not a period of slumping.
