5 Ways to Boost Your Immune System This Spring

Let’s be real—spring might bring blooming flowers and sunshine, but it also delivers a heavy dose of pesky allergies, unpredictable weather, and that all-too-familiar seasonal fatigue. If you're sneezing more than smiling or still feeling sluggish after winter, your immune system is probably in dire need of a spring reset.

Your body wants to thrive this season—you just need to give it the right tools! These 5 holistic, research-supported tips can help you strengthen your immune defenses naturally and keep you feeling energized, balanced, and ready to enjoy every moment of spring.

1. Eat With Immunity in Mind

Did you know that roughly 70 to 80% of the body’s immune cells are located in the gut? Your gut isn’t just the hub for digestive function—it’s the LARGEST immune organ. [1]

Fight off the dreaded springtime flu with immune-boosting nutrients and holistic wellness practices proven to get the job done:

Tune Into Chrononutrition

Feeling run-down as the seasons shift? Springtime flu and sluggishness are real—but your daily habits can help. One powerful, science-backed way to stay well is through chrononutrition.

Chrononutrition is the science of timing your meals to work with your internal body clock—also known as your circadian rhythm. This rhythm controls everything from your energy levels to your digestion, sleep, and immune response. When you eat in sync with this cycle, your body can better process nutrients, manage inflammation, and strengthen immune defenses. [2]

The Science:
Recent studies suggest that meal timing can impact metabolic health and immune function—especially during seasonal transitions like spring. Eating earlier in the day when your digestive system is most active may help improve nutrient absorption and support your natural defense systems. [2] 

Try This:

• Front-load your calories: Aim to make lunch your largest meal of the day, when your metabolism is at its peak. This helps fuel your afternoon energy and supports stable blood sugar.

• Avoid late-night eating: Try to finish dinner at least 2–3 hours before bed. Eating too close to bedtime can throw off your circadian rhythm, disrupt sleep, and make you feel groggy the next day.

• Stick to a regular routine: Eating meals at consistent times helps your body know when to expect food, improving digestion and immune support.

Put Prebiotics On Your Plate

Your gut health plays a key role in how your immune system functions—and spring is the perfect time to reset and nourish it. As the seasons change, so does your gut microbiome. By adding more prebiotic foods to your plate, you’re giving your body what it needs to thrive from the inside out. 

The Science:
Prebiotics are a type of dietary fiber that feed the good bacteria in your gut—your probiotics. When your gut bacteria are well-fed and balanced, your immune system is better equipped to fend off seasonal illnesses and manage inflammation. [3]

Try This:

• Start with spring produce: Load up on prebiotic-rich vegetables like asparagus, leeks, radishes, and Jerusalem artichokes. These foods help fuel the good bacteria that support immune health.

• Try green bananas: Unripe bananas contain resistant starch, a powerful prebiotic fiber that helps build a resilient gut microbiome.

• Don’t forget fermented foods: Kimchi, sauerkraut, kefir, and miso are all probiotic-rich and support a diverse, healthy gut ecosystem.

• Eat with the seasons: Enjoy fresh, seasonal fruits and vegetables not just for their nutrients, but for their ability to help your body adapt and thrive with nature’s rhythm.

Other Immune-Supporting Foods to Add:

• Citrus fruits 

• Garlic 

• Red bell peppers 

• Berries

• Broccoli & spinach 

• Sunflower seeds 

• Almonds 

• Ginger 

2. Prioritize Your Natural Repair Mode

Sleep isn’t optional—it’s your immune system’s mandatory reboot. Experts agree: you NEED 7 to 9 hours of sleep each night for your body to operate properly. Why? Your nightly snooze helps to regulate inflammation and keep immune cells functioning at full strength. [4] This spring, let’s get cozy and let’s get intentional:

Reclaim Your Time

Feeling overwhelmed by constant notifications and nonstop scrolling? You’re not alone. In today’s always-on world, protecting your mental energy is just as important as protecting your immune system. When you give yourself permission to pause, you’re not just reclaiming your time—you’re supporting deeper sleep, lower stress levels, and a more balanced mood.

The Science:

Constant stimulation from screens and social media can drain your mental bandwidth and disrupt your natural sleep-wake cycle. Over time, this leads to elevated stress, lower immunity, and poor-quality rest. Taking intentional breaks throughout the day helps your nervous system reset—so you can feel calmer, sleep better, and show up fully when it counts. [16]

Try This:

• Set screen-time limits: Use app timers or your phone’s focus settings to set boundaries around social media use, especially before bed.

• Designate phone-free zones: Create intentional no-screen areas in your home, like the bedroom or kitchen, to encourage presence and better connection.

• Take a mindful walk outside: Even just 10 minutes of sunlight and fresh air can lower cortisol levels and boost your mood. Extra bonus? Go barefoot and practice “earthing” for added grounding benefits.

• Prioritize rest as a ritual: Your body heals, recharges, and strengthens its defenses while you sleep. Protecting your downtime protects your health.

Build a Calming Bedtime Routine

Your body craves routine! Establish an evening ritual that signals to your body it’s time to “take a load off” and to your immune system that it's time to repair. Your pre-sleep routine doesn’t have to be anything fancy—but it does need to help you feel peaceful, and sleepy. Set aside 20 to 30 minutes before your typical bedtime for activities that calm you. [6]

Try This:

• Enjoy a warm bubble bath with lavender essential oil and Epsom salts.

• Do your skincare! Use a gua sha and some organic face oils to give yourself a well-deserved facial massage. 

• Sip a calming, warm cup of herbal tea (like chamomile or tulsi).

• Try magnesium or sleep-supporting supplements.

• Keep lights dim in the evening to cue natural melatonin release. Consider using blackout curtains or a 3D-contoured blackout sleep mask.

• Instead of binge-watching your favorite show, fall asleep reading a good book. Power down all your screens and avoid staring into blue lights before you rest. 

• Inhale deeply for a count of 4, holding your breath for 7 counts, and exhale slowly for 8 counts to engage your mind in some meditation. 

3. Manage Stress (It’s More Than Just Mental)

Chronic stress = chronic vulnerability. Stress affects every facet of your life. When you don’t manage your stress levels well, your body pays the price. Stress triggers a spike in cortisol, which, over time, suppresses immune function. [7] ‘Tis the season for some much-needed everyday stress management skills:

Use Spring-Friendly Adaptogens

Spring is a season of renewal, but it can also bring on extra fatigue and illness. That’s where adaptogens come in. These time-tested herbs help your body adapt to physical and mental stress while supporting immune balance and overall vitality. Whether you’re feeling wired, tired, or somewhere in between, adaptogens can help you find your natural rhythm again.

The Science:
Adaptogens work by supporting the HPA (hypothalamic-pituitary-adrenal) axis—your body’s main stress-response system. During seasonal transitions, this support can be especially helpful, reducing the impact of daily stressors while helping regulate immune activity and inflammation. [8,9]

One of the most studied adaptogens, Ashwagandha KSM-66®, has been shown to help:

• Lower cortisol levels

• Improve stress resilience & mood

• Enhance sleep quality

• Support immune regulation & energy production

KSM-66® is a highly concentrated, clinically studied form of Ashwagandha that's been shown to promote overall well-being, making it the perfect addition to your spring wellness routine! [17]

Try This:

• Sip smarter: Try tulsi (holy basil) tea in the afternoon to calm the nervous system and support mental clarity.

• Blend reishi into your routine: Add reishi mushroom powder to your morning coffee or smoothie for antioxidant and immune support.

• Supplement strategically: Look for high-quality adaptogen blends that include clinically studied ingredients.

Reset with a Dose of Nature

Looking for a simple way to rebalance your day? Spending intentional time outdoors—especially in the morning—can have powerful effects on your mood, energy, and sleep quality. Just a few minutes of direct connection with nature may help lower cortisol, improve focus, and support a more balanced circadian rhythm. [14,15]

The Science:
Emerging research shows that direct physical contact with the earth—such as walking barefoot on grass or soil, a practice called grounding—may help reduce inflammation, regulate stress hormones, and support natural sleep cycles. While more research is needed, many people report improved mental clarity and calm after incorporating short outdoor sessions into their routine. [5]

Try This:

• Step outside for 20 minutes: Aim for early morning hours (6–8 AM) when natural light can help reinforce your circadian rhythm and set a more energized tone for the day.

• Kick off your shoes: If weather permits, try standing or walking barefoot on grass, sand, or soil to help your body reconnect.

• Breathe deeply and be present: Combine outdoor time with light breathwork or mindfulness to enhance the calming benefits—no fancy routine required.

4. Get Going, Get Moving!

You’ve heard it a million times, but it is far from cliche—lace up your shoes and MOVE. Daily exercise is your ticket to good immunity. Take it from the scientists—a body in motion is a body that’s happy, healthy, and thriving. No need to go full beast mode—even low-impact movement has benefits: 

The Science:
Consistent movement promotes white blood cell circulation, uplifts mood, and may lower inflammation markers over time. 20–30 minutes a day is enough to make a real difference. [10]

Try This:

• Brisk walking: Choose a scenic park or safe neighborhood route to make your walks more enjoyable. Walking with a friend or joining a local group can boost motivation!

• Cycling: Start with short, gentle rides on a stationary bike or a beginner-friendly trail in your area. Gradually build up your time and check out local cycling classes or beginner clubs for support.

• Swimming: Visit your local pool during quieter hours or sign up for a beginner swim class. Always warm up in the water to loosen muscles and reduce the risk of strain.

• Strength training: Begin with simple movements like wall push-ups, chair squats, or leg lifts for 5–10 minutes, two to three times a week. Add resistance bands or light weights if you're comfortable, allowing rest days for recovery.

• Light jogging or dancing: Ease into jogging with short walk-jog intervals or try a fun dance class like Zumba or line dancing. You can also dance at home to your favorite music for an easy and uplifting workout.

5. Fill the Gaps with Essential Nutrients

Even if you’re eating well, life happens. Stress, seasonal changes, environmental toxins, and even poor sleep can deplete your body’s nutrient stores—leaving you vulnerable to fatigue, brain fog, and a weakened immune response.

When your body doesn’t get the nutrients it needs to function at its best, your immune system is often the first to take the hit. Supplements help bridge the gap between what you're eating and what your body needs to stay balanced, energized, and protected—especially during spring, when allergens and stressors are on the rise.

What to Look For:

• Zinc: Essential for white blood cell function [11]

• Vitamin C: Powerful antioxidant and immune stimulator [11]

• Probiotics: Helps maintain gut-immune balance [12]

• Quercetin: Supports a healthy inflammatory response [13]

Additional Pattern Picks:

• Zinc Complex: A powerhouse blend of zinc, vitamin C, prebiotics, and a fruit + veggie blend designed to support immune resilience and nutrient absorption!

• Sea Moss Complex: Packed with minerals, iodine, and bioavailable nutrients to support immune and thyroid health naturally.

• Greens Powder: A nutrient-dense blend of adaptogens, superfoods, and prebiotics to support gut, stress, and immune health in one scoop.

Ready to Feel Your Best This Season?

Spring doesn’t have to be the season that drains you. With a few intentional shifts—what you eat, how you rest, and how you support your system—you can feel more energized, grounded, and ready to conquer each day like a pro.

Explore our full collection of science-backed wellness essentials, delivered right to your door!

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Resources: 

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2. Franzago M, Alessandrelli E, Notarangelo S, Stuppia L, Vitacolonna E. Chrono-Nutrition: Circadian Rhythm and Personalized Nutrition. Int J Mol Sci. 2023 Jan 29;24(3):2571. doi: 10.3390/ijms24032571. PMID: 36768893; PMCID: PMC9916946. https://pmc.ncbi.nlm.nih.gov/articles/PMC9916946/ 

3. Zhang P. Influence of Foods and Nutrition on the Gut Microbiome and Implications for Intestinal Health. Int J Mol Sci. 2022 Aug 24;23(17):9588. doi: 10.3390/ijms23179588. PMID: 36076980; PMCID: PMC9455721. https://pmc.ncbi.nlm.nih.gov/articles/PMC9455721/ 

4. Luciana Besedovsky, Tanja Lange, and Monika Haack. The Sleep-Immune Crosstalk in Health and Disease. Physiological Reviews 2019 99:3, 1325-1380. 28 Mar 2019, https://doi.org/10.1152/physrev.00010.2018 

5. Oschman JL, Chevalier G, Brown R. The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. J Inflamm Res. 2015 Mar 24;8:83-96. doi: 10.2147/JIR.S69656. PMID: 25848315; PMCID: PMC4378297. https://pmc.ncbi.nlm.nih.gov/articles/PMC4378297/ 

6. Besedovsky L, Lange T, Born J. Sleep and immune function. Pflugers Arch. 2012 Jan;463(1):121-37. doi: 10.1007/s00424-011-1044-0. Epub 2011 Nov 10. PMID: 22071480; PMCID: PMC3256323. https://pmc.ncbi.nlm.nih.gov/articles/PMC3256323/ 

7. Alotiby A. Immunology of Stress: A Review Article. J Clin Med. 2024 Oct 25;13(21):6394. doi: 10.3390/jcm13216394. PMID: 39518533; PMCID: PMC11546738. https://pmc.ncbi.nlm.nih.gov/articles/PMC11546738/ 

8. Panossian A, Wikman G. Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress-Protective Activity. Pharmaceuticals (Basel). 2010 Jan 19;3(1):188-224. doi: 10.3390/ph3010188. PMID: 27713248; PMCID: PMC3991026. 

9. The University of Arizona, Andrew Weil Center for Integrative Medicine. Episode #12: Adaptogens for Stress Resiliency and Immunity with Lise Alschuler, ND. https://awcim.arizona.edu/podcast/episode12_alschuler.html 

10. Nieman DC, Wentz LM. The compelling link between physical activity and the body's defense system. J Sport Health Sci. 2019 May;8(3):201-217. doi: 10.1016/j.jshs.2018.09.009. Epub 2018 Nov 16. PMID: 31193280; PMCID: PMC6523821. https://pmc.ncbi.nlm.nih.gov/articles/PMC6523821/ 

11. Wintergerst ES, Maggini S, Hornig DH. Immune-enhancing role of vitamin C and zinc and effect on clinical conditions. Ann Nutr Metab. 2006;50(2):85-94. doi: 10.1159/000090495. Epub 2005 Dec 21. PMID: 16373990. https://pubmed.ncbi.nlm.nih.gov/16373990/ 

12. Mazziotta C, Tognon M, Martini F, Torreggiani E, Rotondo JC. Probiotics Mechanism of Action on Immune Cells and Beneficial Effects on Human Health. Cells. 2023 Jan 2;12(1):184. doi: 10.3390/cells12010184. PMID: 36611977; PMCID: PMC9818925. https://pmc.ncbi.nlm.nih.gov/articles/PMC9818925/ 

13. Aghababaei F, Hadidi M. Recent Advances in Potential Health Benefits of Quercetin. Pharmaceuticals (Basel). 2023 Jul 18;16(7):1020. doi: 10.3390/ph16071020. PMID: 37513932; PMCID: PMC10384403. https://pmc.ncbi.nlm.nih.gov/articles/PMC10384403/ 

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17. Chandrasekhar K, Kapoor J, Anishetty S. A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults. Indian Journal of Psychological Medicine. 2012;34(3):255-262. doi:10.4103/0253-7176.106022