We all know the dreaded signs of an oncoming bug too well – sore throat, fatigue, achy muscles, the beginnings of congestion, and maybe a headache or fever announcing a few miserable days in bed on the horizon.
With our immune systems working harder to fight off viruses at the change in seasons, and far more exposure to them as we move things inside during colder months, taking certain measures to promote our immune defenses can help our bodies better resist the common cold, flu, and other potential threats to our well-being.
If you’re looking for tips to help stave off infection and keep feeling your best, even during the most virally vulnerable time of year, read on for the top five ways to boost your immune system and learn how to stay healthy during cold and flu season (and beyond).
1. Pack your diet with immune-boosting nutrients. Eating a balanced, whole foods diet full of antioxidant-rich fruits and vegetables can act as an excellent first line of defense by promoting the production of antibodies, protecting healthy cells, and supporting the growth and activity of immune cells. Poor nutrition is associated with a greater risk of infection, and certain nutrients can be especially beneficial to healthy immune function:
Vitamins C & D are antioxidant vitamins that help to regulate and strengthen the body’s immune response and support the production of pathogen-fighting antibodies. Vitamin C is known to aid in the prevention and treatment of respiratory illnesses, like the cold and flu, and vitamin D has been shown to help lower risks of contracting certain viruses. Reach for broccoli, brussels sprouts, citrus fruits, and strawberries, or cook up these healthy Tuna Melt Stuffed Peppers with vitamin D-rich tuna and vitamin C-packed bell peppers. A daily multivitamin supplement loaded with essential vitamins and antioxidants can also help to fill in any nutritional gaps in your diet.
Zinc, Selenium, and Magnesium support immunity by supplying the minerals needed for a balanced inflammatory response and strong immune defense. A balance of essential minerals is required for the immune system to function optimally. These minerals work to promote cellular health, fight free radicals, support immune cell growth, and defend against infection. Fill your plate with brazil nuts, poultry, chickpeas, beef, spinach, and avocado, or whip up this nutritious Winter Crab Salad with Edamame & Radish. Incorporate a mineral-intensive multivitamin into your daily wellness routine to help you get optimal levels of the nutrients you need, without the guesswork.
Omega-3s, the fatty acids found in foods like fish, flaxseeds, walnuts, and soybeans, have been shown in clinical research to support healthy immune cells and help regulate immunity-compromising inflammation. Pair this Restaurant Style Pan Seared Salmon with this White Bean and Broccoli Soup, or opt for a convenient, high-quality omega-3 supplement.
Probiotics, the friendly flora that support our gut microbiome, aid the immune system by promoting better overall nutrient absorption and helping to improve the immune response. Add foods with probiotics into your weekly menu, like yogurt, kimchi, or sauerkraut, or serve up this Maple Miso Baked Tempeh for a gut-friendly, immune-boosting meal. Or, keep it simple with a balancing probiotic supplement.
Pro tip: Reducing your sugar intake can also help to provide extra immune support. Research has shown that diets high in sugar may suppress the immune system, allowing viruses to spread more quickly. Consider kicking your soda habit, and opt for an immune-boosting smoothie instead.
2. Stress less. Whether we’re feeling the pressure of work projects, dealing with personal conflicts, or experiencing any other kind of duress, high-stress situations spike the levels of the “stress hormone,” cortisol. Chronically high levels of stress can cause these stress hormones to accumulate, leading to immune-compromising inflammation and an over-activated immune response. In addition to contributing to other health concerns, including our mental health, chronic stress has been shown to suppress the immune system and raise the risks of viral infection.
Sleeping restfully, eating a balanced diet, exercising regularly, and avoiding smoking, alcohol, and caffeine can all play a crucial role in managing stress levels. (In case you needed another reason to keep this list in your back pocket.)
Beyond these lifestyle shifts, building healthy stress-management habits can go a long way toward reducing stress and cortisol levels. According to the CDC, these can include taking breaks from anxiety-inducing news outlets, making time to connect with your loved ones, and carving out time to unwind and participate in activities that bring you joy. As calendars book up with year-end holiday events and the busyness of seasonal festivities adds to already full plates, remembering to practice daily self-care can go a long way toward maintaining a sense of peace and tranquility amid the excitement (and help keep your immune system in fighting form for all of the fun to come).
3. Get your zzz's. Because when we sleep our bodies produce proteins, cells, and antibodies that help to keep our immune system functioning properly, poor or insufficient sleep makes us more susceptible to illness. Practice good sleep hygiene by sticking to a sleep schedule, limiting daytime naps, avoiding caffeine late in the day, and creating a restful environment to help promote quality shuteye. Aim for at least seven or eight solid hours of good, immune-supporting sleep every night.
Bonus tip: Support daytime energy and restful sleep with this innovative multivitamin formula.
4. Work up a sweat. Regular exercise can benefit our health in seemingly endless ways, and fortifying the immune system is high on the list. Movement supports the immune system by reducing inflammation, increasing antibodies, helping immune cells to circulate throughout the body, mobilizing immune cells in the muscles, and stimulating cellular immunity. Physical activity has also been shown to increase the presence of antibodies and help fight off infectious bacteria. Plus, it’s known to promote better sleep and lower stress levels.
If you’re a beginner, you can start gradually by sitting less and adding a daily 15-minute walk into your routine, and increase your activity over time, eventually building to the recommended 150 minutes of moderate activity per week.
Plus, remember to hydrate! Working up a good sweat can deplete our fluids, and sufficient hydration is needed to detoxify the body, circulate nutrients, fight off infection, and maintain healthy mucous membranes (like the ones inside the nose and throat). Carry a refillable water bottle, and remember to increase your fluid intake as you increase your activity level.
Bonus: A vitality-supporting supplement can help to sustain your energy throughout the day so you can power through your workouts.
5. Curb smoking & drinking. Both habits can contribute to illnesses that impact the respiratory system, like the common cold and flu, making them harder to fight off, more severe once contracted, and longer lasting. Alcohol can weaken the immune system by causing inflammation, negatively impacting immune cells, and making it more challenging for the body to absorb immunity-building nutrients (and all nutrients). Smoking impairs immunity by triggering the inflammatory response, increasing susceptibility to infection, decreasing protective antioxidant levels, and compromising the body’s ability to heal.
To help support the respiratory system and promote antioxidant levels, healing, and overall immunity, consider adding a premium supplement formulated with immune-supporting Bromelain and Quercetin into your wellness regimen.
From upping your dietary levels of immune vitamins and improving your sleep habits to adding in gut-healthy probiotics for immunity, making a few small everyday lifestyle shifts now can help to lower your risk of catching whatever’s circulating in your community and improve your chances of feeling your very best, throughout cold and flu season and always.
Here’s to plenty of time with loved ones strolling through the autumn leaves and sipping cocoa as the first snow falls, and less time coughing, sniffling, and sneezing.
For more on immune support and staying healthy as the seasons change, keep reading here.