By doing an autumn cleanse.

If you’ve been experiencing post-nasal drip, a runny nose, cough, sore throat, fall allergies (ragweed and mold), fatigue, sluggishness, low mood, digestive distress (bloating, gas, constipation, acid reflux), skin issues, or other hormonal imbalances, your body will benefit from a fall cleanse.

Why? Because the key to boosting immunity is to optimize gut health.

How your immune system protects you

Your immune system is a complex system of specialized cells (including a network of white blood cells throughout your body) and organs—and their signaling patterns—that act as your personal bodyguard.  In addition to fighting off bacteria, viruses, fungi, parasites and other foreign invaders, your immune system also affects many other systems in your body, from your hormones to your nervous system.

Your skin is the first line of defense. Pathogens also commonly enter the body through mucosal surfaces—such as the lungs, upper airways and the digestive tract—which your immune system vigilantly defends (1).

A healthy immune system recognizes and responds to danger cues, like unhealthy cells with DAMP or danger-associated molecular patterns (2).  A weakened immune system—one that fails to activate or to respond sufficiently in the presence of pathogens—leaves the body vulnerable to infection.  On the other hand, an overactive immune system that never “turns off”—even after danger has passed, or in the absence of a real threat—manifests as allergic reactions or autoimmune disease, where the immune system mistakenly identifies—then attacks—healthy cells as “foreign invaders” (3).

Chronic inflammation compromises your immune system and can lead to other health problems. Consider ordering the Inflammation Panel.  This panel includes 4 markers of inflammation—high-sensitivity CRP, homocysteine, creatine kinase, and uric acid—providing a comprehensive assessment of inflammation, cardiovascular risk, and metabolic health.

The best defense is a strong (gut) offense

Hippocrates, the father of modern medicine, famously said: “All disease begins in the gut.”  This is true: up to 80% of your immune system resides in your gastrointestinal tract (4). This is why the foods you eat can help or hinder your immune system. An imbalance in gut bacteria (e.g., more bad bacteria than good bacteria), or an inability to properly break down and digest nutrients, can wreak havoc on your immune system.

We’re often told to eat specific foods to boost immunity—for example, carrots for vitamin A or chicken soup for its mucous-clearing effects.  But it is just as—if not more—important to remove foods that cause inflammation and overtax the immune system in the first place.

The following 9 autumn detox tips can help reduce inflammation and strengthen immunity.

1. Detox your mouth!  Tongue scrape and coconut oil pulling. 

Your mouth is a gateway to your gut.  It makes sense, then, that oral health problems can be a symptom of digestive issues and poor immune response.

Upon awakening, check your tongue. Do you see a white coating on your tongue? A thick white coating can suggest a higher toxicity level in the body. Regular tongue scraping removes toxic build-up and bad bacteria that causes bad breath, plaque and poor gum health.

Using a tongue scraper or a teaspoon, scrape your tongue—from back to front—5 to 10 times, rinsing between scrapes.

In India, practitioners of Ayurveda, a 5,000 year old system of natural medicine have used oil pulling as a classic detox therapy to boost immunity. By swishing a fat-soluble oil, like sesame or coconut, toxins are “pulled” from the mouth.  Commercial alcohol-based mouthwashes don’t have the same effect because, like antibiotics, they kill all bacteria in the mouth—both good and bad.

Studies have shown that oil pulling—done regularly and combined with brushing and flossing—can effectively remove bad bacteria, improve bad breath, and reduce plaque (5).

Swish 1 tablespoon of organic, unrefined coconut oil in your mouth, ideally on an empty stomach, for 10 to 20 minutes. Spit in trash (NOT sink!).  Rinse.  Brush and floss.

2.  Drink warm lemon water.

Another Ayurvedic tradition is to start the morning with warm lemon water—before eating or drinking anything—for gentle detoxification. The citric acid in lemon helps detoxify the liver and flush toxins out from the digestive tract (6).  Lemons (and limes) are an excellent low sugar source of Vitamin C, which boosts the immune system.

Since conventional lemons and limes are often coated with a petroleum-based wax, buy organic whenever possible. Simply combine the juice of half of a lemon with 8 to 12 ounces of boiled filtered water and sip. Since inadequate hydration weakens immunity, be mindful of drinking water throughout the day.

In cooler weather, sipping warm water or room temperature water promotes efficient hydration.

3. Take a break from stimulants, including caffeine, sugar and ultra-processed foods.

A hot cup of coffee can feel like a non-negotiable morning ritual on cool fall mornings, while sugary treats and brightly packaged snacks tempt in the afternoon. Using stimulants to create artificial energy, however, is like whipping a horse when it’s already down—it might rally for another feeble trot around the block. But, eventually, that horse will collapse—no matter how hard you whip it.

In addition to being addictive, stimulants increase your stress hormones, deplete your vitamin and mineral stores, and interfere with sleep—this combination sets you up for weight gain and a weakened immune system.

Instead: switch to herbal tea or green tea (yes, it contains caffeine, but won’t cause the same kind of caffeine “crash”) in the morning. If you hit an energy slump mid-afternoon, try a kale-banana “marathon” smoothie or other whole food snacks (eg, olives, avocado, coconut yogurt) for real energy.

4.  Remove common sources of food sensitivities.

A boat with a sizeable hole in it will sink no matter how fast you’re bailing water.  It’s the same with your immune system. You can eat more immune-bolstering foods, but as long as you continue eating foods that cause inflammation in the body (e.g., ultra-processed foods, fast food, junk food, Chinese takeout, food truck fare, ice cream, etc.), your immune system will be too busy “putting out fires” to protect you from viruses, bacteria and other pathogens.  Plug up that hole in the boat (your immune system) by doing a fall cleanse, which eliminates common sources of food sensitivities—wheat, gluten, dairy, soy, sugar, alcohol—for two to three weeks.

5. Add more green.

A poop a day keeps the doctor away—and prevents toxin build up in the body. To get your bowels moving, eat more greens, rich in insoluble fiber (aka “roughage”). Dark leafy greens, including kale, Swiss chard, collards, mustard greens and romaine, also contain an abundance of hard-to-get minerals, like magnesium, potassium, calcium and iron. Minerals are important basic building blocks for health.  Including mineral-rich leafy greens at every meal supports healthy cell function, reduces inflammation and promotes detoxification (fiber helps move toxins and waste out of your body)—all of which bolsters immune system. Green can be delicious! Try this savory Lacinato Kale Salad with Lemon-Tahini Dressing.

6.  Swap out processed white carbs for naturally sweet orange carbs. 

Cooler weather often triggers cravings for starchy carbohydrates. Our favorite white carbs—bread, pasta, pizza, processed snack foods and baked goods—contain white flour and refined sugars that spike blood sugar and promote belly fat storage. A better choice: naturally sweet orange starch-carbs, like sweet potatoes, butternut squash, pumpkin and kabocha squash, are excellent sources of immunity-boosting vitamin A, vitamin C and dietary fiber. Rich in soluble fiber, winter squash is slowly digested, promoting fullness and stable blood sugar. Try batch cooking roasted sweet potatoes. It is as easy as wash, roast and eat!

7.  Take a high-quality probiotic.  

A high-quality probiotic can promote a healthy bacterial balance by helping “grow” the good bacteria in your gut. That said, a probiotic is most effective when you are mindful of making anti-inflammatory food and lifestyle choices. Taking a daily probiotic supports your immune system, increasing its resilience and enabling your body to better fight infections.

8. Make quality sleep a priority.

Your body cannot repair, heal or properly detoxify without adequate sleep. Your body perceives chronic sleep deprivation as an ongoing stressor (7).  According to a University of Helsinki study, sleep loss triggers an inflammatory response, causing biological changes to the immune system—some can be long-term and may contribute to heart disease and type 2 diabetes (8). 

The bottom line: insufficient sleep suppresses immune system function, making it difficult to fight off colds or bacterial infections. Aim for 7 to 8 hours of sleep and be in bed no later than 11pm for optimal immune-protective benefits.

9.  Get enough Vitamin D. 

Are you bathing in fluorescent light from 9am to 5pm (or longer)? Do you live 40 degrees north latitude (i.e. New York City), where, for at least 6 months out of the year, it is impossible to make sufficient vitamin D from sunshine? Then, it’s likely that you are deficient in vitamin D. According to the Harvard School of Public Health, an estimated 1 billion people worldwide are vitamin D deficient (9). If your Vitamin D3 is low, you will likely have an elevated CRP (C-Reactive Protein), a protein made in the liver, which, according to a 2023 study published in the International Journal of Epidemiology, is associated with systemic low-grade inflammation in the body (10).

Vitamin D is both a vitamin and a hormone. Every single cell in the body requires vitamin D to function—and to detox efficiently.  Vitamin D profoundly affects your immune system—it “turns on”  anti-inflammatory mechanisms and anti-cancer genes. Studies have shown that an optimal level of vitamin D is associated with decreased risk of cancer and cancer mortality (11). 

Though foods like sardines, salmon, eggs and organ meats contain small amounts vitamin D, it is impossible to get adequate vitamin D from food alone. Sunshine is the best way to get vitamin D; but, unless you live near the equator, you will likely need to supplement, especially in the Northeastern U.S. between October and March.

Before you start supplementing…find out what your vitamin D3 level is.  You can order your own Vitamin D3 labwork here—this is direct access lab testing; no doctor’s visit required.  Or, you ask your doctor to run a 25-hydroxy vitamin D blood test; this is specifically for vitamin D3. An optimal Vitamin D3 level ranges from 60 ng/mL to 80 ng/mL.  I maintain my Vitamin D3 level (usually 60 to 70+ ng/mL) by supplementing with this high-quality brand as it synergistically contains both Vitamin D3 and K2 (in correct proportion). I typically take 5,000 IU daily.

Sources

1, 2, 3  “Overview of the Immune System.”  Immune System Research. National Institute of Allergy and Infectious Diseases, Dec. 30, 2013.

4  Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ. The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients. 2021 Mar 9;13(3):886.

5  Asokan S, Emmadi P, Chamundeswari R. Effect of oil pulling on plaque induced gingivitis: a randomized, controlled, triple-blind study. Indian J Dent Res. 2009 Jan-Mar;20(1):47-51.

6  “Ayurvedic Health Benefits of Lemon.” Dr. D.Y. Patil College of Ayurved and Research Centre. April 11, 2025.

7  Besedovsky L, Lange T, Born J. Sleep and immune function. Pflugers Arch. 2012 Jan;463(1):121-37. Epub 2011 Nov 10.

8  Aho V, Ollila HM, Rantanen V, Kronholm E, Surakka I, et al. (2013) Partial Sleep Restriction Activates Immune Response-Related Gene Expression Pathways: Experimental and Epidemiological Studies in Humans. PLOS ONE 8(10): e77184

9  “Vitamin D.” The Nutrition Source, Harvard T.H. Chan School of Public Health. March 2023.

10  Ang Zhou, Elina Hyppönen, Vitamin D deficiency and C-reactive protein: a bidirectional Mendelian randomization study, International Journal of Epidemiology, Volume 52, Issue 1, February 2023, Pages 260–271.

11  Holick, M. F. Cancer, sunlight and Vitamin D. Journal of Clinical & Translational Endocrinology. 2014 Dec. Vol 1, Issue 4, pp. 179-186.

Parsnip is a root vegetable in the carrot family; in fact, a parsnip looks like a cream-colored carrot. Parsnips are best eaten cooked (NOT raw!) and have a very sweet, slightly nutty flavor.

Nutrient-dense parsnips are a slow-digested, complex carbohydrate, which helps keep blood sugar stable. An excellent source of fiber, parsnips are a good source of Vitamin C and folate, as well as minerals, like potassium, magnesium and phosphorus.

The nutrients in parsnip support heart health, bone health and eye health. If you struggle with digestive issues, especially constipation, consider adding fiber-rich parsnip to your vegetable repertoire. Parsnips are VERY filling and I, personally, find it impossible to overeat them!

My favorite way of eating them is to, first, roast the parsnips; then, place in a food processor and blend with warmed coconut milk, nutmeg,

Celtic sea salt (to taste) and grass-fed butter (you can use olive oil if you prefer). See the recipe below. It’s creamy, luscious and tastes like dessert!
 

Roasted Parsnip Puree
Serves 4 to 6

For the roasted parsnips:
3 pounds parsnips, ends removed, peeled, and cut in 1/2-inch cubes
1-1/2 teaspoons Celtic sea salt
5 tablespoons olive oil

For the parsnip puree:
2 tablespoons (1 oz.) grass-fed butter or olive oil
1-3/4 cups organic coconut milk
1/2 teaspoon ground nutmeg
Celtic sea salt, to taste

Preheat oven to 350 degrees. Line two heavyweight baking sheets with parchment paper.

In a medium mixing bowl, combine cubed parsnips, olive oil and sea salt. Make sure the parsnip is well coated in olive oil. Arrange in a single, even layer on the parchment-lined baking sheet. Roast on the center rack for 20 mins. Then, stir the parsnips well, turn pan to the other side, and roast another 20 mins. When the parsnips are golden-brown and soft, they are done.

While the parsnips are roasting, pour the coconut milk into a saucepan and warm over medium heat. When the coconut milk comes to a gentle simmer, cover, and turn off heat.

Once they have finished cooking, transfer roasted parsnips to a food processor.

Add grass-fed butter, nutmeg and warmed coconut milk. Pulse until smooth and creamy. If the parsnip puree is too thick for your taste, add some filtered water to thin out. Season with Celtic sea salt, to taste. Serve warm.

Radicchio has a distinct bitter flavor. You can eat it raw, but I prefer it cooked, preferably braised with garlic and chicken broth.
Radicchio is an excellent source of Vitamin K, important for blood clotting, heart health and bone health. It is a good source of folate; contains a fair amount of Vitamins B, C and E; and, contains a variety of minerals, including copper, potassium and zinc.  Anthocyanins, pigmented plant compounds that give radicchio its eye-catching purple color, are powerful antioxidants that can protect against oxidative (cellular) stress and help fight cancer.

Bitter foods support gut health. Eating bitter foods helps stimulate saliva, gastric juice and bile production, all of which contain digestive enzymes that help better break down (and absorb) the foods you eat. If you’ve ever taken digestive bitters, like Swedish bitters, it is a similar process.

From a Traditional Chinese Medicine perspective, eating bitter foods like radicchio is said to help cool and clear heat from the body, and, as a result, can greatly benefit heart health. In Western medicine speak: the antioxidant compounds in bitter foods can help tame inflammation, which can manifest as symptoms, such as heart palpitations, a red face and anxiety.

My favorite way of preparing and eating radicchio is very simple. See recipe below.
 

 

Braised Radicchio

Serves 2

 
1 head radicchio
4-6 cloves garlic sliced very thin
1/2 to 1 cup homemade chicken broth; if store-bought chicken broth, make sure it is low sodium or no added sodium.
2 teaspoons unrefined or raw coconut oil
Celtic sea salt

Place radicchio on its base. Quarter into 4 even sections. Remove the white core near the base. Slice radicchio finely so that it resembles thin ribbons. Rinse well. Spin dry.

Warm coconut oil in a Dutch oven or skillet with a lid over medium-high heat. When the oil is hot, but not smoking, add garlic slivers. Saute about 30 seconds or until golden brown. Add radicchio. Saute well, coating in coconut oil. When radicchio begins to stick to pan, add chicken broth to deglaze. Bring to a gentle boil, then turn heat to low. Cover. Let simmer 10 to 15 minutes, or until radicchio is soft. Season with Celtic sea salt, to taste.

Personally, I love beets, and they are a staple in my repertoire of seasonally based home-cooked foods. The simple combination of thinly sliced roasted beets, drizzled with olive oil and topped with fresh chopped herbs or homemade fresh mint pesto, is a delicious summer treat.

Beets are a root vegetable that have a distinct earthy-sweet taste. ­An anti-inflammatory, high-water food, beets are a good source of vitamins, like folate (vitamin B9), vitamins C and K, and minerals, like potassium and iron. They are also a good source of fiber.

When consumed regularly (not just once or twice a year!), beets may help with weight management (as a high-water and high-fiber food, they can promote satiety and a feeling of fullness). Beets can help lower blood pressure, improve athletic performance, help prevent constipation and support heart health.

Beets do contain sugar; in fact, white table sugar often comes from sugar beets. Beets are considered a medium glycemic vegetable; however, their glycemic load is 5, which is considered low. If you struggle with blood sugar issues, it is best to eat beets in smaller amounts compared to non-starchy vegetables, like leafy greens, broccoli or zucchini, which are considered “unlimited” foods.

It is also important to know that beets are a source of fructans, a type of storage carbohydrate made up of a chain of fructose molecules. The fructose that makes up fructans is one type of FODMAP (fermentable oligo-, di-, mono-saccharides and polyols).  If you have IBS; or you have been diagnosed with fructan intolerance; or you are following a low-FODMAP eating plan, beets may not be an ideal food for you to consume. Again, this depends on your level of sensitivity.

A unique phenomenon of eating beets is that you may experience beeturia, when the dark red pigments in beets (which also stain your hands!) turns the color of your pee or poop red or pink after you eat beets. Your stool may have a dark red-black color up to 2 days after eating beets.

For delicious and natural whole food summer sweetness, try this simple roasted beets recipe.

Roasted Beets with Fresh Mint Pesto
Serves: 2 to 4

1 to 2 bunches beets

Preheat oven to 350°F. Line a heavy-bottomed rimmed 9″x 13″ baking sheet with parchment paper.

Cut off the beet greens (if attached). Trim ends of beets (on both sides). Wash beets well; then, pat dry with paper towels. Use either a knife to create small diagonal slices on beets OR a fork to puncture beets all over to create “air holes” that allow steam to escape during the roasting process.  Wrap beets in parchment paper, then wrap in aluminum foil. (Do not wrap aluminum foil directly over the beets as aluminum is  heavy metal and neurotoxin).

Place wrapped beets on the parchment paper-lined baking sheet.

Place baking sheet on center rack in oven and roast 30 minutes. Turn baking sheet around (for even cooking) and roast another 30 minutes. Turn baking sheet around once more and roast another 15 to 30 minutes, or until a knife inserted in each beet slides out easily. As a general rule, small beets take approximately 75 minutes to roast; medium to larger beets take 90 minutes or longer.

When cool enough to handle, peel skin from the beets and slice thinly. Arrange beet slices on a serving plate. Drizzle generously with olive oil and season judiciously with Celtic sea salt.  You can then top beets with fresh chopped mint or thinly sliced scallion rounds.

You can also top beets with fresh mint pesto (See recipe below).

Mint Pesto
Yield: Apx. 1 cup

4 cups mint leaves, washed and spun dry
4 medium garlic cloves, peeled and roughly chopped
1 teaspoon Celtic sea salt
1/3 cup fresh lime juice
1/2 to 3/4 cup extra-virgin olive oil

Place mint leaves, garlic, Celtic sea salt and lime juice in a large food processor bowl. Pulse, while drizzling in the olive oil, pulsing until smooth, creamy and well blended.