In East Asian Medicine, we honor the natural rhythm of the seasons, recognizing that each phase of the year builds upon the last. The choices we make in one season—our diet, lifestyle, and emotional habits—have a direct impact on our health in the next. Summer, associated with the Fire element, is a time of expansion, growth, and warmth. It’s the perfect time to cultivate vitality and build reserves of energy that will sustain us through the cold, internal months of winter. In this philosophy, strong immunity in winter begins with how we nourish ourselves in summer.

Prevention is a cornerstone of East Asian Medicine, and modern herbal practices can be a powerful ally in supporting immune function. Below is a comprehensive guide to boosting immunity through herbal medicine, lifestyle, and dietary awareness.

Lifestyle as Medicine: The Four Pillars

While herbs provide essential building blocks for immunity, true resilience is cultivated through daily habits. In East Asian Medicine, lifestyle is not separate from treatment—it is treatment. Each choice you make either reinforces or weakens your body’s ability to fend off illness. These four pillars form the foundation of lasting immune strength

1. Tonic Herbs – Nourish Wei Qi, Build Resilience

Tonic herbs strengthen the immune system, especially when taken preventatively. Some key tonic herbs include:

• Immuni-Shield - A powerful antiviral tincture formulated by Dr. Mara Kevan, DACM, L.Ac., providing protection year-round. Call (727) 877-006 to purchase your bottle!
• Astragalus (Huang Qi): A classic Qi tonic that boosts Wei Qi, tonifies the lungs, and raises the body’s defenses. It should be taken consistently before illness arises, but paused during active infection.
• Echinacea: Widely used to prevent infection and support the body during the acute phase of illness.
• Elderberry: Offers antiviral support and enhances cytokine production. A notable 2015 study found that a combination of elderberry and echinacea was as effective as the antiviral drug oseltamivir in treating influenza symptoms.
• Ginseng (Ren Shen): Known for enhancing immune system function and boosting overall energy supporting vitality and recovery from fatigue.
• Medicinal Mushrooms: Reishi, shiitake, maitake, lion’s mane, and cordyceps nourish both the immune and nervous systems helping the body adapt to stress while increasing resistance to illness.

2. Diet – Let Food Be Seasonal Medicine

In TCM, food is classified by its energetic nature, flavor, and organ affinity. Foods influence the body's balance of Yin and Yang, Qi and Blood, and the function of the organ systems. Eating seasonally supports these systems at the right time, boosting resilience and immunity.

• Cooling Foods: Watermelon, cucumber, mint, mung beans, bitter melon, and chrysanthemum tea help clear heat and generate body fluids.
• Seasonal Fruits & Vegetables: Enjoy nature’s bounty—berries, peaches, tomatoes, zucchini, and leafy greens. These are hydrating and rich in nutrients.
• Light, Moistening Meals: Eat more steamed or lightly sautéed dishes rather than heavy or greasy foods. Soups (like lotus root or mung bean) can cool and nourish.
• Bitter Flavors: In TCM, bitter flavors are associated with the Heart and help clear excess heat. Include small amounts of bitter greens like dandelion, arugula, or endive.

• Hot and Spicy Foods: Avoid excess garlic, chili, and alcohol, as they can aggravate internal heat.
• Heavy, Greasy Foods: These burden digestion and contribute to sluggishness and dampness.
  
  

Late Summer & Early Fall

Late summer is governed by the Earth element, associated with the Spleen and Stomach, which are central to digestion and immune function. This is the time to nourish your center and build a solid foundation before colder months.

We recommend:

• Sweet potatoes – Tonify Spleen Qi, gently warming, grounding
• Carrots & squash – Build Qi and Blood, support digestion
• Millet & rice congee – Easily digestible grains that strengthen the Middle Jiao
• Ginger (fresh) – Warms the stomach, dispels cold, harmonizes digestion
• Daikon radish – Aids digestion, transforms phlegm, clears stagnation
• Shiitake mushrooms – Tonify Qi, support immunity, transform dampness
  
  

Avoid: Excessive sugar, dairy, greasy foods, and cold/raw dishes

Superfoods Across Seasons

These foods transcend seasonal boundaries and offer immune-boosting effects rooted in TCM energetics:

• Garlic
• Fermented foods (miso, kimchi, sauerkraut)
• Ginger
• Turmeric
• Mushrooms (shiitake, reishi, maitake)
  
  

3. Sleep – Repair, Reset, Rebuild

Sleep is when your body performs its deepest healing—clearing inflammation, repairing tissues, and balancing hormones that influence immunity. Good sleep isn’t indulgent—it’s immune armor.

• In Chinese medicine, the Liver governs the smooth flow of Qi and blood and performs its most important work at night (between 1–3 a.m.).
• Chronic sleep deprivation weakens your vitality, depleting long-term health.
• Aim for 7–9 hours of sleep per night, with a regular rhythm. Sleep before midnight is especially restorative.

4. Sunlight

Sunlight is the source of warmth, Yang energy, and vitality. In both Western and Eastern models, it's essential for immunity:

• Vitamin D, synthesized in the skin through sun exposure, plays a crucial role in activating immune cells.
• Morning walks or sun gazing during appropriate hours can also regulate mood and circadian rhythms, further supporting restful sleep and emotional balance.

Immunity Begins Now

Cold and flu season doesn’t have to catch you off guard. By aligning with the seasonal wisdom of East Asian Medicine and using nature’s pharmacy to build strength proactively, you can enter the fall and winter with confidence. What you do now creates the foundation for how your body will respond in the months ahead.