Why Do I Get Sick Every Fall?
Every fall it seems to happen. The first tickle in your throat. The sniffles that won’t go away. The bone-deep tiredness that hits right when life gets busier.
You wonder, “Why do I always get sick in the fall?”
The truth is, it’s not just bad luck.
When the seasons shift, your immune system faces real challenges, from less sunlight to colder, drier air. The good news?
With a few simple changes, you can strengthen your body’s defenses and avoid getting sick this fall and winter.
Why the Immune System Weakens in Fall and Winter
Think of your immune system as your security team. In summer, they’re alert, rested, and strong. But in fall and winter, your team comes under extra pressure.
1. Less Sunlight= Lower Vitamin D Levels
Vitamin D is like the spark plug for your immune system. Without it, your immune “soldiers” (T-cells) can’t activate as quickly. That’s why Vitamin D deficiency is a major reason people get sick more in fall and winter.
2. Shorter Days Disrupt Your Body Clock
Your circadian rhythm your body’s internal clock is like the conductor of an orchestra.
In darker months, the conductor goes missing, and the music (your immune system) gets messy.
This leads to higher inflammation and weaker defenses.
3. Cold, Dry Air Weakens Defenses
Cold air narrows blood vessels in your nose and throat, while dry air reduces your protective mucus lining. It’s like turning off the sprinklers in a garden, viruses thrive when your defenses are dry.
4. Winter Immune Gene Shifts
Research shows that in winter, your immune system shifts toward more inflammation and less antiviral response. It’s like your defense team showing up with the wrong playbook you’re more likely to catch viruses.
5. Lifestyle Stressors Add Up
Stress, poor sleep, too much sugar- these weaken your immune system just when you need it most. It’s like running your car engine in the red zone eventually, it burns out.
Simple Ways to Boost Your Immune System in Fall and Winter
Prioritize Sleep & Reduce Stress
Sleep is like charging your phone battery without it, your immune cells can’t recharge.
Add 20 minutes to your bedtime and try 2 minutes of deep breathing daily.
Take Vitamin D Daily
Vitamin D is your immune spark plug. Almost everyone in Newfoundland and northern climates is deficient by October. Supplementing makes a huge difference.
Support Gut Health
70% of your immune system lives in your gut. Add probiotics, use Digestzymes, and eat colorful fruits and veggies.
Not sure which probiotic to choose? Try my Probiotic Finder
Cut Back on Sugar
Sugar distracts your immune system like a false fire alarm. Swap it for warm teas, fruit, and hearty soups.
Quick Action Steps to Prevent Getting Sick This Fall
Get outside for 20 minutes of daylight.
Take Vitamin D3 daily.
Set an earlier bedtime this week.
Add a probiotic (see Probiotic Finder Guide).
Stock your Winter Toolkit: throat spray, teas, Immune Support Bundle.
Don’t Wait Until You’re Sick
Every year people wait until they’re already sick to take action. By then, days are lost, and energy is drained.
This year can be different.
Download my free Winter Immunity Checklist and stock your Immune Support Bundle today.
Give your body the rest, nutrients, and support it needs before the season hits full swing.
Mark Kibyuk, Naturopath is the founder of MK Natural Health Services in Newfoundland. He helps people heal gut issues, boost energy, balance hormones, and feel like themselves again using simple, natural steps that actually work.
Book a free discovery call at markkibyuk.com.
