As the days grow shorter and cooler, fall brings more than just pumpkin spice and cozy sweaters—it also kicks off cold and flu season. At Integra Direct Primary Care in Manchester, New Hampshire, we focus on whole-person, relationship-based care to help you thrive all year long. With a few smart choices, you can strengthen your immune system and feel your best well into winter.
Nourish Your Body for Resilience
What you eat has a powerful impact on your immune system. Patients at often ask about nutrition, and we emphasize simple, natural steps that make a big difference.
- Load your plate with colorful veggies—like spinach, carrots, bell peppers, and tomatoes—for antioxidants and essential nutrients.
- Enjoy vitamin C-rich fruits like oranges, kiwis, and berries.
- Include lean proteins (fish, poultry, eggs, or legumes) to help repair tissues and support immune cell production.
- Add fermented foods such as yogurt, kefir, kimchi, or sauerkraut to support a healthy gut—where much of your immunity begins.
Stay Hydrated
Don’t let cooler weather fool you—your body still needs plenty of fluids.
- Aim for 6–8 glasses of water daily. Herbal teas and broths count!
- Hydration helps flush out toxins and keeps your immune system functioning efficiently.
Keep Moving
Regular movement supports healthy circulation and immune response.
- Brisk walks, stretching, yard work, or even dancing in your kitchen all count.
- Just 20–30 minutes a day can make a big difference.
Prioritize Restorative Sleep
Sleep is your body’s natural reset button.
- Adults need 7–9 hours of sleep per night for optimal immune function.
- Reduce evening screen time, stick to a bedtime routine, and keep your bedroom cool and dark.
Manage Stress with Intention
Chronic stress can suppress the immune system.
- Try simple tools like deep breathing, journaling, or spending time in nature.
- Even 5–10 minutes of intentional calm each day can improve your resilience.
Practice Smart Hygiene
Clean hands are one of your best defenses.
- Wash thoroughly with soap and water for at least 20 seconds.
- Don’t forget high-touch surfaces like doorknobs, phones, and keys.
Flu viruses spread quickly in fall and winter.
- The annual flu vaccine is safe, effective, and especially important for older adults and those with chronic conditions.
- Talk to us about whether it’s right for you.
Need Help Personalizing Your Fall Wellness Plan?
At Integra Direct Primary Care in Manchester, NH, we know that staying well this fall isn’t just about avoiding illness—it’s about creating a plan that fits your life. From nutrition and hydration to stress management, sleep, and realistic exercise routines, we’re here to help you find balance with care that blends conventional medicine and natural approaches. Our members in Manchester, Concord, Nashua, and surrounding areas appreciate practical wellness strategies at every visit, along with the time and support to put them into action.
👉 Schedule your complimentary Meet & Greet appointment today.
