Eating (mostly) nourishing, organic, vitamin-packed foods is particularly key during this vulnerable time of year. Pritchard recommends sticking to seasonal produce whenever possible, even though your local farmers market might be a little sparse right now. Her approach is based in Ayurvedic medicine, which recommends eating certain things to address imbalances within the mind and body.
"Earth is very clever and provides us with the exact foods we need for proper nourishment and protection through a season," she says. "Focus on foods that have roots and are grown underground, containing grounding qualities to help root you during this erratic season: squash, carrots, sweet potatoes, ginger, and beets. Foods that are oily like ghee, eggs, nuts, seeds, whole grains, fish, and olives will help bring more moisture to your system to combat the dryness. Stews are also favored during this season since they're hearty, full of root vegetables, and have a liquid broth. In general, you'll want to reduce the number of raw vegetables and cold or frozen foods."
It's also not a bad idea to focus on specific foods that are shown to have immune-boosting properties, says Glassman, like fruits and veggies with a particularly high concentration of vitamin C. She recommends bell peppers, citrus fruits, and maitake mushrooms. You might also consider incorporating local honey into your diet. "It helps coat a sore throat but also has antimicrobial properties and is full of minerals," she explains.