How To Boost Your Immune System This September

As the summer begins to melt into Autumn, our bodies often need a little extra support to stay healthy and resilient. The shift in temperature and daylight hours can challenge our immune system, making it more important than ever to focus on boosting our natural defences. Founder of Lab Tonica and herbal remedy expert Kitty McEntee explores simple yet effective strategies to strengthen your immune system, ensuring you stay vibrant and well as the seasons change. From nutrient-rich foods to lifestyle adjustments, discover how to fortify your health and embrace the beauty of each season with confidence.

What do we need to be thinking about in September to improve our wellbeing?

"September is a transitional month as we move from the warm days of summer to the colder, shorter days of autumn winter. And just like nature, we are also transitioning at this time of year. Our metabolism starts to slow, our mood can become lower than usual with increased feelings of anxiety, our skin starts to dry a little and the immune system becomes more compromised - both due to the reduction in Vitamin D but also because our upper respiratory tract becomes less effective at fighting off (the many) cold & flu viruses as the cooler air causes the blood vessels to tighten, reducing the ability of the white blood vessels to reach the membrane."

How important is nutrition when it comes to boosting and protecting your immune system?

"Nutrition is everything. All of the most renowned herbal doctors and nutritionists will tell you that we have the ability to eat ourselves better from any disease and illness. We just need to understand more about the healing properties of plants and the effect that different foods have on our bodies. And that means what we need to cut out of our diet as much as what we need to add. If a population were able to eliminate all processed foods, synthetics and refined sugars, we could see a surmountable improvement in the health of an entire generation."

What are your top 5 ingredients for immune support?

"These will be different for everybody and I couldn't (and shouldn’t) dictate what 5 things we all need to eat to ‘be better’ as we need to take into account a holistic approach to the individual's diet and lifestyle. But here are the 5 things that I personally focus on at this time of year to support my immune health:

1. Increasing Micro Nutrients

In simple terms, colourful fruit and vegetables contain a multitude of micro nutrients which are essential to fighting anti-bodies, supporting the immune function, improving gut health and new cell regeneration. 

‘Eat the Rainbow’ has been around for decades and truly it is still one of the most simple and clear guides when it comes to improving diet. I try to ensure that my main meal of the day (could be lunch or dinner) contains a minimum of 4 colours (white /beige doesn’t count !). Dark leafy greens, vibrant tomatoes, red peppers, beetroot, carrots, sweet potatoes, pulses and beans.  

I try to always have a store of dried and tinned pulses & beans in the cupboards, frozen mixed vegetables, frozen green herbs, as well as fresh so you can just tip them into whatever you're cooking when you’re short for time. There are definitely ways to make things easier for yourself with a bit of store cupboard planning. 

2. Reducing Sugar and Refined Carbohydrates

Reducing sugar and refined carbs can be difficult at this time of year. As hibernation mode starts to kick in we naturally crave ‘comfort foods’ fluffy mash potatoes, flaky pastries, buttery biscuits. If you're like me and your willpower is weak (I can never have just one biscuit!) I try to eliminate the sugar cravings by having a high protein breakfast.

Then when I hit the afternoon slump I like to have a pick me up with a revitalising Lab Tonica POW tea, which is full of spicy flavours and naturally energising. I set myself a loose target for 5 out of 7 days to avoid the spuds, bread and pasta - replacing with sweet potatoes, pulses and whole grains. Then I have a more relaxed approach at the weekend. We all need a treat.

3. Improving The Quality of Sleep

Simply speaking, our bodies fail to produce an adequate amount of infection fighting antibodies if we don’t get enough sleep so setting a good sleep ritual at this time of year is key to ongoing winter immune success. Getting a good night's sleep also improves metabolism, mood and physical healing. 

My top tips include; setting a routine. Try to go to bed at around the same time every night. We are creatures of habit and this will set a regular inbuilt circadian rhythm.  Introduce a bedtime herbal tea to your routine. One hour before bed try a tea with gentle sedatives like passion flower, lemon balm, chamomile, hawthorn, skullcap or linden blossom.

Lab Tonica Unplugged tea is a beautiful blend of herbs that will help you to gently drift off. It’s key to note that the more often we use a herbal remedy, the greater the impact of it, our bodies work in unison with the plants and respond quickly to the inbuilt knowledge and function. Wear natural fibres and remove any synthetic bedding, to maintain a cool and balanced body temperature throughout the night.  

4. Topping Up Vitamin D

Vitamin D helps to modulate the immune system, ensuring a quick and regular response to invading bacteria or viruses.  This means we can fight off infection in an effective and ‘balanced’ way, without hyper inflammation.  But unless you can jet off to the Bahamas for the winter, the only way to maintain Vitamin D throughout the winter is with a daily supplement.  

5. Introducing Anti-Viral Compounds

Introducing plants and foods into your diet that can help support the immune system during cold and flu season can be a fantastic way to ensure an effective reduction in illness and swift recovery if you do get ill.  

Nature provides a lot of the answers at this time of year!  The hedgerows can still be laden with berries and nutritious roots are sheltering underground for us to use and work with. For example, elderberries are free and plentiful, packed with vitamin c, minerals and antiviral compounds. I like to make an elderberry elixir at this time of year and I also dry them to make herbal teas. Other herbs I highly recommend are rosehips, echinacea root, ginger root, nettle and citrus fruits.  If foraging and blending is too time consuming then Lab Tonica Fend tea is a powerhouse of a immune supporting herbal remedy, bursting with berry flavours it is a fortifying blend of rosehips, elderberries, elderflowers, raspberries, hibiscus, calendula and nettle. Fend vapour balm can also be swiped under nostrils to capture antigens and support the upper respiratory tract."

Why is using tea a better alternative to vitamins/supplements?

"I wouldn’t say that tea is ‘better’ than supplements. I regularly take supplements myself  (omega 3, evening primrose and vitamin D).  But I do believe that consuming organic whole herbs and plants is as nature intended. Our human physiology is designed to work in unison with plants, an ancient learned synergy with plant physiology.  Our bodies know how to use and benefit from the entire plant matter, not just the one ‘active compound’ the pharmaceutical industry uses.

It is a gentle but powerful way to regularly take-in medicinal compounds without overloading the liver with extremely high levels, which may not be necessary. 
Steeping herbs in hot water to extract the medicinal compounds is an ancient and powerful ritual. I believe it is respectful to the plant and allows the body to take on the holistic benefit of the plant. Top tip, always cover the cup whilst it is brewing to recapture the volatile oils that can escape in the steam."