From Sunshine to Sweater Weather: Wellness Tips for Fall Transition

As the days get shorter, mornings get crisp, and our favorite fall flavors start popping up, your body is also making its own seasonal transition.

As summer shifts into fall, many people face a double challenge: the peak of allergy season and the start of sniffle season.

If you’ve ever wondered why you can go from swimming and sunbathing to sneezing and feeling run-down from one week to the next, the answer lies in how your body responds to environmental changes.

Read on to learn how you can support it during this transition so you can enjoy every bit of warm weather without the sniffles.

If it feels like allergies are hitting harder this year, you’re not wrong. The Asthma and Allergy Foundation of America notes in its 2025 Allergy Capitals report that pollen seasons are starting earlier, lasting longer, and bringing higher pollen counts than in past decades. For allergy sufferers, that adds up to more days of exposure and more intense symptoms than what people may have experienced in the past.

Research shows that compared to 30 years ago, pollen seasons now start about three weeks earlier, stick around for an extra 10 days, and pump out nearly 20% more pollen overall. That means more exposure time—and more chances for seasonal sniffles to drag on.

Here’s what’s driving it:

• Milder winters mean longer growing seasons
  Plants are budding earlier and staying active later, which stretches out allergy season.
• More carbon dioxide = more pollen
  Extra CO₂ in the atmosphere acts like plant fertilizer, so many pollen-producing plants grow bigger and pump out more pollen.
• Mixed-up pollen timing
  Shifts in weather patterns are throwing off the natural rhythm of plants. Tree, grass, and weed pollen seasons are starting to overlap, so there are fewer breaks for your body to catch a breather.
• Extra exposure all around
  Longer seasons plus higher pollen counts equals more time spent battling symptoms if you’re sensitive.

That’s why so many people are noticing allergy symptoms stretching further into fall than they remember from years past.

The goal during the summer to fall transition is to reduce the things that make you feel worse (like allergens) and increase the things that help your body stay strong. Compounds like quercetin, bromelain, vitamin C, and plant-based polyphenols may help your body manage seasonal allergens more comfortably, while also keeping your immune defenses strong.

Here’s how:

4. Support Your Gut

Since your immune system is so closely connected to your gut, nourishing it with fiber, prebiotics, and fermented foods is a simple way to support wellness year-round. For more tips on the best foods to nurture your microbiome, check out our blog, Whole Foods, Whole Microbiome - Why Diversity is Key to a Healthy Gut.

5. Prioritize Daily Movement

Take advantage of the cooler weather to enjoy time outdoors this season. Even light activity like walking, stretching, or yoga can help your body feel more balanced. Pair it with stress management and quality sleep to round out your daily wellness routine.

At Farmana, we created Immunity + Resilience as a whole food-based way to give your body extra nutritional support through the changing seasons.

It’s a naturally delicious drink that tastes like something you’d get from your favorite juice bar, and the perfect way to make daily wellness support simple and enjoyable as you move from late summer into fall.

By combining smart lifestyle choices like eating seasonally, staying active, managing stress, and giving your body targeted nutrient support, you can help make the seasonal shift a lot smoother.

So while the leaves change, you can enjoy every crisp morning, golden afternoon, and cozy evening—so you can fully enjoy the season’s best moments.

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