Each season carries its own vital lessons. Autumn invites a shift from sprawling sunshine to cooler days and more time indoors. Yet, the health “advice” many of us are bombarded with is frequently misguided, encouraging us to “boost” every organ and function. More often than not, these trendy wellness tips are presented without crucial considerations like nature’s cycles — and our own. Immunity doesn’t need an adrenaline boost right now; what it requires is balance.

In traditional systems of healing, ramping up your immune force isn’t a recommended course of action. Instead, many ancient medicinal approaches suggest modulating, harmonizing, and tuning in to your body’s rhythm during the transitional months. Moreover, over-activating immunity can backfire, potentially fueling inflammation, autoimmunity, and even cytokine storms. 

This fall, consider pivoting away from attempts to “boost” your immune defense and embracing immunomodulation instead. Whole foods and herbs may help calibrate the body's defenses, but won’t force them into overdrive. When you choose to support your immune system in a mindful, responsive way, the steady endurance you build now can last well beyond the season.

What Is Immunomodulation?

Immunomodulation is the art of guiding the immune system with precision: enhancing its activity when it is sluggish and calming it when it is overactive. Unlike pharmaceuticals, which often act in one direction — antibiotics targeting microbes or steroids broadly suppressing inflammation — herbs offer nuanced, intelligent support that nudges the immune system back into equilibrium. For example, Astragalus membranaceus, or huang qi, is an autoimmune-supportive cornerstone of Traditional Chinese Medicine (TCM), which is why you’ll find it prominently featured in our bestselling Resilient Body formula.

Astragalus contains polysaccharides, which have shown the potential to enhance macrophage and natural killer cell activity, support T and B lymphocytes, and support the regulation of chemokine expression, indicating promising broad immunoregulatory effects. [1] In 2008, the Journal of Medicinal Food published eye-opening research suggesting astragalus may restore age-related immune decline and modulate inflammatory cytokines such as TNF-α, IL-6, and IL-10, while highlighting its capacity to fine-tune the immune response without overstimulating it. However, it should be noted that the data was focused on polysaccharides in animal or in vitro models. Human clinical evidence for its potential immunoregulatory effects remains limited.

Astragalus, schisandra, and cordyceps are among the many herbs long prized in TCM, and beyond, for strengthening the wei qi, or protective energy, supporting gentle, steady immunity. Persian medicine has long utilized saffron, rose, and borage as gentle nervines and blood tonics, supporting both emotional and physical resilience through seasonal transitions, with modern research hinting that saffron may support immune-related pathways through anti-inflammatory and antioxidant effects. Warming botanicals, such as tulsi, turmeric, and ginger, are used in Ayurveda to stoke agni, the digestive fire that underpins immune health.

European folk traditions emphasize bitters, garlicky broths, and fermented foods to aid digestion, detoxification, and microbial balance, all critical for a well-regulated immune system. Similarly, ancestral nutrition from diverse corners of the world have long prioritized mineral-rich diets, broths, organ meats, and fermented fare. In past generations, immune resilience was built through balanced, nutrient-dense nourishment, and this can be seen in historical records from cultures globally. For instance, TCM has long utilized chicken soup to prevent colds, relieve inflammation, and improve immunity, with a 2022 study conducted by researchers from China and the U.S. published in Poultry Science demonstrating its effectiveness in alleviating symptoms like nasal congestion and runny nose — but our grandmothers already knew this!

Similarly, fermented foods have been integral to countless cultures; in Korea, kimchi has been a staple since the Silla dynasty (57 BCE – CE 935) [2], and in Germany, Brottrunk, a fermented grain beverage, has been recognized in emerging research examining its role in bolstering immune system function. Across cultures, the shared principle is clear: proper immune support is achieved through modulation and balance, not indiscriminate “boosting.”

The herbs featured in our blends create a quiet continuity of this ancestral wisdom: they are not intended to “boost” your immunity in a noticeable surge. Instead, they help foster deep, systemic resilience with trusted herbal allies and botanical superfoods your body can easily digest.

Blends with Immunomodulating Herbs

Daily Foundational Blends

Targeted Immune Support

 

Foods & Rituals That Support Immunomodulation & Immunoregulation

The potency of your herbal support can be significantly amplified when paired with whole foods that feed the immune ecosystem. Fermented foods play a pivotal role in enhancing gut microbial diversity and promoting the production of short-chain fatty acids (SCFAs), which are crucial for immune system regulation. A 2022 study published in Cell found that a diet rich in fermented foods led to a significant increase in gut microbiome diversity, a factor associated with improved immune function and reduced inflammation.

Additionally, SCFAs, particularly butyrate, acetate, and propionate, are produced by gut bacteria during the fermentation of dietary fibers. These SCFAs serve as energy sources for colonocytes, strengthen the intestinal barrier, and influence immune cell activity, thereby supporting immune homeostasis. [3] When you eat “funky foods” (ferments), you’re getting the dual benefit of enriching your gut microbiota and facilitating the production of SCFAs, which are also integral to maintaining a balanced and responsive immune system.

Those who have been following us for a while know how much we love bone broths! Rich in glutamine, collagen, and minerals, the nutrients in these slow-cooked infusions support gut integrity, which may contribute to better immune health. Adding garlic and onions to the stock can provide numerous additional perks for your health, such as natural antimicrobial and prebiotic support. To kick it up even one notch further, seasonal vegetables like squash and sweet potato help deliver a dose of beta-carotene, vitamin C, and antioxidant protection.

Beyond the kitchen, solidifying consistent wellness rituals is key to anchoring these practices and making the healthy habits stick. Start your day by adding our Earth Drops, formulated with potent micronutrients and trace minerals, to your favorite daily beverage. For those who prefer to introduce their herbal supplements later in the day, begin the morning with warm water infused with lemon. While you won’t likely find direct research on the specific effects of warm lemon water on the immune system, several studies have indeed examined the individual components found in lemon water — such as vitamin C, flavonoids, and antioxidants — and their roles in supporting immune function. [4] Keep in mind that these potential effects are indirect, via vitamin C and flavonoids, not from the act of drinking warm lemon water itself.

Vitamin C is an essential micronutrient that contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune systems. It enhances the production and function of white blood cells, which are crucial for fighting infections. Essentially, vitamin C acts as a potent antioxidant, protecting your cells from oxidative stress. If improving your vitamin C levels is one of your fall wellness priorities, reach for our Gentle Guardian.

Midday, sip a small amount of herbal bitters (or a gentle daily detox tonic) before meals to prime your digestive system. In the evening, unwind with a saffron-rose-cardamom infusion, allowing the nervous system to settle and preparing the body for restorative sleep, which is foundational to immune modulation. Contemporary research has validated the efficacy of ritualized wellness, though countless ancient cultures offer their own equally compelling proof. The authors of one illuminating 2017 study noted: “Though rituals might appear on the surface to be wasteful [...], the presence of rituals [...] suggests they are critical to self-regulation and goal attainment.”

Why Immunomodulation Matters 

Unfortunately, our modern world is saturated with environmental toxins, chronic stress, and medical advice that often feels fragmented or contradictory. Our immune systems are being asked to adapt constantly, yet many of us are still chasing the idea of “boosting” immunity as if it were a switch that could simply be turned on. But genuine health and vitality don’t work that way. Immune modulation—the thoughtful, measured, and adaptive support of your body’s defenses—is how lasting fortitude is built. Your mission this season is to create the conditions for your immune system to respond intelligently, flexibly, and in lockstep with your lifestyle.

This fall, make a conscious shift from reactive to intentional. Let your kitchen, garden, and evening teas become the sanctuary where your internal defenses are quietly strengthened, where your family’s overall well-being grows organically, and where your body learns to regulate itself rather than overcompensate for contemporary stressors. This is the legacy our grandmothers handed down to us: a gentler, more intuitive way of living that sees the body as a vibrant network of innate wisdom, not a collection of parts to be “fixed.”

Choose long-term vitality over short-term fixes, presence over panic, and understanding over fear. In doing so, you’ll build a protective internal terrain that ripples outward: into your home, your community, and the seasons themselves. Immunomodulation is your invitation to slow down, observe, nourish, and protect. Let this season mark a turning point where your path to enduring wellness is understood as a living, breathing practice rooted in returning to harmony.

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*Disclaimer: While herbal medicine has been used for centuries, they are complementary wellness practices and should not replace professional medical advice or treatment. Consult a qualified healthcare provider before introducing new herbal supplements to your wellness routine or changing your herbal protocol.

Read next: 

→ Food, Nutrients, and Behavior: What the Research Really Shows (And What Parents Can Do)

→ The Sacred Heat: Rethinking Fevers as a Portal to Healing