August is that weird in-between month where you’re still rocking flip-flops but starting to eye that pumpkin spice latte. With fall around the corner, cold and flu season is creeping up like an uninvited guest. Nobody wants to spend September sniffling through meetings or chasing kids with a tissue box. You can start strengthening your family’s immune system now, before the first leaf falls. No need for fancy supplements or a PhD in nutrition—just some simple, do-able practices that fit into your already-packed life. Here’s how to gear up for a healthier fall, August-style.
Eat Like Your Immune System’s Watching
Your kitchen is your first line of defense, and August’s fresh produce is the key for immunity. Think vibrant fruits and veggies—berries, tomatoes, zucchini, and peaches are still everywhere. These are loaded with vitamins C and A, which help your body fight off bugs. Toss some cherry tomatoes into a salad, blend peaches into a smoothie, or let the kids munch on sliced bell peppers with hummus. It’s not about being a gourmet chef; it’s about sneaking in the good stuff.
Don’t sleep on zinc and vitamin D either—they’re like the bouncers of your immune system. Grilled chicken, chickpeas, or even a handful of pumpkin seeds are great zinc sources. For vitamin D, get outside for 15 minutes of sun or add salmon or eggs to your dinner rotation. If you’re feeling extra, sip on a warm mug of bone broth—it’s cozy and packed with nutrients. Pro tip: batch-cook a big pot on Sunday, and you’ve got a week of immune-boosting soup ready to go.
Move It to Boost It
Exercise isn’t just for fitting into your skinny jeans—it’s an immunity hack. A quick 30-minute walk, bike ride, or even a silly dance party in the living room gets your blood pumping and your immune cells circulating. August’s warm evenings make it easy to head outside. Grab the kids and play tag, or take the dog for a loop around the block while you catch up on that podcast you’ve been ignoring.
No need to go full gym-bro. Even light movement, like stretching while the kids do their homework, tells your body to stay sharp. Studies show moderate exercise can cut your risk of colds, so aim for most days of the week. If your schedule’s a circus, split it up—10 minutes of jumping jacks here, a quick yoga flow there. Make it fun, not a chore. You’ll also sleep better, which is another immune-system win.
Sleep Like It’s Your Job
Speaking of sleep, it’s the hero of staying healthy. When you’re snoozing, your body’s busy repairing and prepping your immune system for battle. Kids need 9-12 hours, and adults should aim for 7-9. But August’s heat and back-to-school stress can make bedtime seem impossible. Set the tone: dim the lights, read a story, or play some soft music. If your teen’s glued to their phone, negotiate a screen curfew—trust me, they’ll thank you when they’re not zombies at school.
For parents, resist the urge to doom scroll at midnight. Try a quick wind-down trick, like sipping chamomile tea or doing a two-minute meditation. Keep the bedroom cool—crack a window or crank the fan to beat the August humidity. A good night’s sleep is like hitting the reset button for your body’s defenses, so don’t skimp on it.
Stress Less, Thrive More
Stress is the enemy of the immune system. With school coming up, everyone’s feeling the pressure—kids stressing about new classes, you stressing about carpools and that work deadline you forgot. Keep it simple: carve out five minutes for deep breaths. Teach the kids too—it’s a game-changer for meltdowns. Teens might vibe with journaling or a quick gratitude list.
Small Steps, Big Wins
Building immunity doesn’t mean overhauling your life. It’s about little tweaks that add up, like tossing spinach in your smoothie or taking a sunset stroll. Get the family involved—let the kids pick a new fruit to try or challenge everyone to drink more water. August is your warm-up for fall, so keep it light and fun. Celebrate the wins, no matter how small.
With a few easy habits, you’re setting your family up to breeze through fall without a tissue in sight. So grab a peach, lace up your sneakers, and start boosting those defenses today. Here’s to a healthy, happy season ahead!
Dr. Barbara R. Edwards is an experienced Penn Medicine Princeton Health internist who has practiced medicine for over 25 years. She is also the academic director of the Ambulatory Residency Program at Penn Medicine Princeton Health.