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Hi friend,
Can you believe it? Kids are heading back to school soon, and before we know it, fall will be upon us. With that shift comes something else predictable every year — an uptick in colds, flu, and every germ making its way home. It may seem too early to start taking steps now, but better preparation now means a better immune defense later.
Before you reach for the medicine cabinet, I want to share what most people don’t know: so much of your immune response starts in your gut. If you want your body — and your kids' bodies — genuinely ready for what fall brings, the gut is where you need to start.
The Gut-Immune Connection
The majority of your immune system doesn't live in your bloodstream or your lymph nodes — it lives in your gut. Your intestines are lined with what's called gut-associated lymphoid tissue, or GALT, which research has identified as the largest immune organ in the entire body.
Your gut lining is essentially the front gate of your immune system. It's constantly sampling what comes in through your food and environment, training your immune cells on what's a threat and what isn't, and helping regulate whether your body responds appropriately — or overreacts, or underreacts. A healthy, diverse gut microbiome supports a well-calibrated immune response. An imbalanced one leaves that front gate compromised, right as cold and flu season is asking more of it. Eating the right foods are always the best foundation for a healthy gut and a healthy immune response.
Foods for a Healthy Gut
Fiber diversity: Aim for a wide variety of plants — different vegetables, fruits, legumes, nuts, and seeds each week. Diversity feeds diversity in your gut bacteria, and that diversity is protective.
Fermented foods: Sauerkraut, kimchi, plain yogurt with live active cultures, and kefir introduce beneficial bacteria directly into your gut.
Bone broth: Supports the gut lining itself — the physical barrier that's doing so much of this immune gatekeeping.
Colorful produce: Berries, leafy greens, and orange/yellow vegetables provide the antioxidants and polyphenols your gut bacteria thrive on.
Omega-3 rich foods: Wild-caught salmon, walnuts, and flaxseed help support a healthy inflammatory response, which keeps your immune system working efficiently instead of on overdrive.
The Foundations: Hydration and Sleep
It's easy to skip past these because they feel obvious, but they matter more than most supplements you could take.
Adequate hydration supports the mucous membranes in your nose, throat, and gut — your body's actual physical barriers against incoming germs. When you're dehydrated, those barriers don't function as well.
Adequate sleep is when your immune system does a huge amount of its repair and regulation work. Consistently shortchanging sleep is one of the most well-documented ways to suppress immune function — and it's often the first thing to slip once school schedules ramp back up.
Inflammatory Foods and Sugar
This one is hard to hear during a season full of fall treats, but it matters: excess sugar and highly processed, inflammatory foods can measurably suppress immune cell function for hours after eating them. It's not about perfection or never having a treat — it's about not letting sugar and inflammatory foods become the daily baseline right when your immune system needs to be firing on all cylinders.
Don't Underestimate Walking
I talk about walking constantly, and immune health is one more reason why. Regular, moderate movement like walking supports healthy circulation of immune cells throughout your body, helping them do their job of surveillance and defense more efficiently. It also helps regulate the stress hormones that, when chronically elevated, suppress immune function. A daily walk is one of the simplest, most accessible immune-support tools you have — no supplement required.
Supporting the Body: Vitamin C, and Vitamin D with K
Vitamin C supports several different immune cell functions and acts as an antioxidant, helping protect cells from the oxidative stress that comes with fighting off an infection. A good starting dose is 250-500mg. There are two different forms I recommend. The first is in liposomal form. It costs a bit more, but if you have digestion or acid reflux this is the best form. The other option is ascorbic acid form. I like the Thorne brand from a quality standpoint. It’s third-party tested and also has flavonoids which provide for antioxidant support.
Vitamin D plays a significant role in regulating immune response, and levels naturally tend to drop in the fall and winter as sunlight exposure decreases — which is exactly when we need it most. Pairing Vitamin D with Vitamin K helps the body use both nutrients more effectively together, since they work in tandem in the body. Dosing varies and I do recommend getting Vitamin D levels checked with your provider.
My Go-To for Immune Support: CORE Immunity
This is the immune supplement I personally reach for heading into cold and flu season. CORE Immunity combines Vitamin C, Vitamin D3, Magnesium, and Zinc with plant-based compounds like Quercetin, Black Cumin Seed, Bromelain, and CoQ10 — all working together to support healthy immune function, a healthy inflammatory response, and respiratory health during seasonal wellness challenges.
Please note: CORE Immunity is formulated for adults and isn't recommended for anyone under 18. As always, check with your healthcare provider before starting any new supplement, especially if you're pregnant, nursing, or managing a medical condition.
What About the Kids?
I get asked about this often, especially heading into back-to-school season — our kids need immune support too, and their little systems are getting hit with a whole new rotation of germs the moment they walk back into a classroom.
For almost three years now, I've given my own kids Kids VitaGBX — a daily multivitamin formulated specifically for kids and teens with more than 50 vitamins, minerals, amino acids, and phytonutrients to support a well-balanced body and mind. It's been part of our daily routine for years, and I've seen it support my boys' immune systems and overall health in so many ways.
Faith Corner
Heading into a new season — new schedules, new germs, new demands on our energy — can stir up its own kind of anxiety. The best thing we can do is bring our real and specific requests to God — for our own health, for our kids heading back into classrooms, for the season ahead — and trust Him with the peace that follows. Preparing your body well and trusting God with the rest.
"Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus." — Philippians 4:6–7
Praying you and your family a healthy season ahead.
With faith, science, and wellness,
Liz, The Wellness Nurse 🌿
Registered Nurse | Certified Mental Wellness Coach
P.S. Did any of this resonate with you? Do you have any specific questions for me? Hit reply and share.
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⚕️ Medical Disclaimer The content in The Wellness Nurse is for educational purposes only and is not intended as medical advice. Always consult your healthcare provider before making changes to your diet, supplement routine, or health practices.
A note on transparency: some links in this newsletter are affiliate links, meaning I may receive a small commission if you choose to purchase through them — at no added cost to you. I share what I personally use, believe in, and would recommend to someone I care about. My goal is always your health and wellbeing.