Hey everyone, it’s Dr. Dillon checking in 👋

When fall rolls in across Iowa - chilly mornings, tailgates, and that first big wave of sniffles - it’s easy to forget how much your diet impacts your immune system. What you eat every day either supports your defenses or makes your body work twice as hard to stay healthy.

At Total Health Chiropractic, we see it all the time: people come in tired, achy, run-down, and they’re doing most things right - except they’re missing the nutritional fuel their body really needs to bounce back.

So this week, we’re diving into the D in DREAM - Diet - and how what’s on your plate can help keep you strong all season long.

🥕 Why Diet Matters More Than You Think

Your immune system is powered by what you feed it.
Think of your cells like construction workers - they can’t build a strong defense system if you don’t give them the right tools.

Here’s what really matters:

✅ Whole foods first.
Skip processed snacks and focus on real food - things that grow, swim, or walk. The closer your food is to nature, the better your body recognizes and uses it.

✅ Protein is essential.
Your immune system relies on amino acids to produce antibodies and repair tissue. Grass-fed beef, wild-caught fish, and pasture-raised eggs are all solid options.

✅ Color counts.
Those orange squashes, dark greens, and red peppers aren’t just pretty - they’re loaded with antioxidants that help protect your cells.

✅ Healthy fats keep inflammation in check.
Avocado, olive oil, walnuts, and grass-fed butter help regulate inflammation and support brain health too.

And if you want to give your immune system an extra push, try adding foods rich in zinc and vitamin C - like pumpkin seeds, citrus, or bell peppers.

🧠 The Gut Connection

Did you know around 70% of your immune system lives in your gut?
That means a healthy digestive system equals a stronger immune defense.

Here’s how to support it:

• Eat probiotic-rich foods (like kefir, sauerkraut, or yogurt made from L. reuteri - my personal favorite and check out our video on how I do that on socials).

• Use prebiotics like inulin powder to feed your good bacteria.

• Avoid sugar and refined grains - they create inflammation and feed the bad microbes.

If you’ve had lingering digestive issues, food sensitivities, or bloating, you might benefit from testing. We use food sensitivity and gut health panels right here in the clinic to pinpoint what’s helping - and what’s hurting - your immune system.

🌽 Fall Foods to Power Up Your Immunity

When you think “immune diet,” you might picture supplements - but most of what you need is at the grocery store or local farmers market.

Try this fall lineup:

• Pumpkin: rich in beta carotene and zinc.

• Garlic: natural antibacterial and antiviral.

• Bone broth: minerals, collagen, and gut repair support.

• Brussels sprouts: vitamin C powerhouse.

• Cinnamon and turmeric: natural anti-inflammatory spices.

And if you want to take things further, consider making your own immune-boosting soups and teas. We’ll be sharing a few of my favorite recipes later this month on our social channels.

💬 What We See in the Office

Many of our patients across Coralville, North Liberty, Iowa City, and Tiffin notice better energy, improved digestion, and fewer seasonal colds once they clean up their diet.

At Total Health Chiropractic, we use chiropractic care, SoftWave therapy, and nutrition-based wellness programs to help you not just survive fall - but feel your best all the way through winter.

If you’re ready to get your energy and health back, schedule your visit today at Total Health Chiropractic.

🍂 Stay Tuned for the Next DREAM Post

Next week, we’re tackling Rest - and how better sleep gives your immune system the reset it needs.

Until then, eat clean, stay hydrated, and take care of your gut - your immune system will thank you for it.

- Dr. Dillon Hammes

Total Health Chiropractic | Coralville, IA