Boosting Immunity Before Cold & Flu Season
As summer fades and cooler weather approaches, it is a good time to think about protecting yourself from colds, influenza and other respiratory illnesses. While there is no magic food or supplement that can guarantee you will stay healthy, a few everyday habits can help support your immune system and give your body a better defense.
Start with the basics. Your immune system depends on adequate nutrition, sleep and physical activity. Aim for a variety of fruits and vegetables, which provide vitamins, minerals and antioxidants. Protein is also important because your body uses it to build and repair cells. Good choices include eggs, poultry, beans, nuts, seeds and dairy products.
Sleep may be one of the easiest things to overlook. Most adults need about seven to nine hours of sleep each night. Poor or insufficient sleep can interfere with normal immune function. Establishing a regular bedtime, limiting caffeine later in the day and keeping the bedroom cool and dark can make it easier to get the rest you need.
Keep moving. Regular moderate exercise supports overall health and immune function. Walking, swimming, cycling, dancing or strength training can all count. You do not need an intense workout to benefit. Even a daily walk can help you stay active while supporting heart health, mood and mobility.
Stay current on vaccines. Vaccination is one of the most effective ways to reduce the risk of serious illness from influenza, COVID-19 and other vaccine-preventable diseases. Talk with your health care provider or pharmacist about which vaccines are recommended for you, particularly if you are 65 or older or have a chronic health condition.
Wash your hands. Cold and flu viruses can spread when you touch contaminated surfaces and then touch your eyes, nose or mouth. Wash your hands with soap and water for at least 20 seconds, especially before eating and after being in public places. When soap and water are unavailable, use an alcohol-based hand sanitizer.
It is also wise to avoid close contact with people who are sick and to stay home when you are ill. Cover coughs and sneezes with a tissue or your elbow rather than your hands.
Finally, be cautious about products that promise to “boost” immunity overnight. High doses of certain vitamins and supplements can cause side effects or interact with medications. A balanced diet and healthy habits generally provide a better foundation.
Preparing for cold and flu season does not require drastic changes. Eating well, sleeping enough, staying active, practicing good hygiene and keeping vaccinations up to date can go a long way toward helping you stay healthy through the colder months.
