HEALTH & WELLNESS – Tips to a healthy lifestyle with Madame La Fraise
As the leaves turn and cooler air sets in, so does “immune season.” Suddenly, everyone is reaching for vitamin C tablets or citrus fruit, hoping to prevent colds and flus that seem inevitable this time of year. While vitamin C is important, it’s not the only nutrient and certainly not the only lifestyle factor that influences how well your immune system performs.
The truth is, your immune system is complex, and supporting it requires a whole-body approach. Here are five evidence-based strategies to strengthen your defenses this fall, going far beyond that glass of orange juice or immunity shot.
“Your immune system is complex, and supporting it requires a whole-body approach.”
1. Feed Your Immune Cells with Protein
When we think of immunity, protein isn’t usually the first nutrient that comes to mind but it should be. Protein provides the amino acids your body needs to build immune cells and antibodies. Without adequate protein, your body simply can’t have a strong defense against infections.
Aim to include a source of protein at every meal: eggs, poultry, fish, legumes, Greek yogurt, or tofu. Think of protein as your immune system’s construction material.
2. Support Your Gut, Support Your Immunity
Did you know that around 70% of your immune system lives in your gut? The lining of your intestines houses immune cells that act as your body’s first line of defense. A healthy gut microbiome helps regulate inflammation and fight off pathogens.
Feed your gut bacteria with plenty of fiber from vegetables, fruits, legumes, seeds, and whole grains. Fermented foods like sauerkraut, kimchi, kefir, low-sugar kombucha, or plain yogurt provide probiotics that boost microbial diversity. By nurturing your gut, you’re not just helping digestion, you’re directly strengthening your immune system.
“You can eat all the superfoods you want, but if you’re not sleeping, your immune system pays the price.”
Aim for 7 to 9 hours of quality sleep each night
3. Prioritize Sleep as Your Nightly Reset
You can eat all the superfoods you want, but if you’re not sleeping, your immune system pays the price. Research shows that even one or two nights of poor sleep can impair immune function, making you more susceptible to viruses.
Aim for 7 to 9 hours of quality sleep each night. Create a bedtime ritual: dim the lights, put away screens an hour before bed, wear blue-light blocking glasses, enjoy a herbal tea, and keep your room cool and dark. Sleep is when your body produces proteins that help fight infection. Without enough sleep, your immune response is weaker, and recovery from illness is slower.
“More is not always better. Overtraining without adequate recovery can suppress immune function.”
4. Move Your Body, But Don’t Overdo It
Regular moderate exercise improves circulation, reduces inflammation, and enhances immune surveillance (the process by which your body identifies and attacks harmful invaders). A brisk daily walk, yoga, swimming, or cycling can all strengthen immunity.
But here’s the nuance: more is not always better. Overtraining without adequate recovery can suppress immune function. So find your balance: consistent, moderate movement beats sporadic bursts of extreme effort.
5. Don’t Forget Vitamin D and Zinc
While vitamin C gets all the attention, science consistently highlights the role of vitamin D and zinc in immunity.
Vitamin D helps regulate immune responses and reduces susceptibility to respiratory infections. In Canada, levels tend to drop in the fall and winter due to less sun exposure. Supplementation is often recommended, but check with your healthcare provider to confirm your dose.
Zinc is crucial for immune cell development and communication. Even mild deficiencies can impair immune function. You can get zinc from foods like pumpkin seeds, chickpeas, nuts, and seafood, or through supplements if your diet is lacking. Again, check before supplementing, too much zinc can be harmful.
Together with protein, fiber, sleep, and movement, these nutrients provide a strong foundation for immunity.
A Bonus: Cold Showers for Resilience
Some people also find that finishing a warm shower with two minutes of cold water helps them feel more energized and resilient. The research is still emerging, but when paired with the fundamentals (nutrition, sleep, and movement) it may give your immune system an extra boost. I personally enjoy ending my showers this way.
The Bigger Picture: Lifestyle Over Quick Fixes
It’s tempting to look for a single supplement or “hack” to keep you healthy, but immunity doesn’t work that way. It’s the sum of your daily choices: the food you eat, how you move, the quality of your sleep, and the way you manage stress.
This fall, focus on consistency over perfection. Nourish your body, get outside, rest deeply, and give your immune system what it needs to do its job.
About Madame La Fraise
I’m Carine Watier, Certified Integrative Health Coach and founder of Madame La Fraise. I help women and men 35+ regain their energy, restore hormonal balance, and build sustainable health routines rooted in evidence and joy, not extremes.
If you’d like to explore one-on-one health coaching, you can reach me on Instagram @madamelafraise, on YouTube at Madame La Fraise Channel, or through my website madamelafraise.my.canva.site, where you’ll find my contact information and simple, science-backed wellness tips to help you feel your best, naturally.
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