How to Support Your Immune System Before Cold and Flu Season
The first fall sniffles have a way of spreading quickly. As we spend more time indoors and cold and flu season gets underway, this is a good time to give our immune systems a little boost.
That doesn't mean loading up on mystery supplements or drinking something fluorescent that promises to improve our immunity overnight.
The habits that support a healthy immune system are much less exciting, but, fortunately, they're also pretty simple.
Get Serious About Sleep
Going to bed might not sound like much of a health strategy, but our immune systems might disagree. The CDC includes adequate sleep as one of the healthy habits that can help our immune systems work properly.
Research from the NIH has also found that a good night's sleep can help keep our immune systems working properly.
So, before our fall calendars get packed with work, school, holidays, and everything in between, making time for a good night's sleep isn't a bad place to start.
Put Some Variety on Your Plate
There's no single superfood that can turn our immune systems into an impenetrable fortress. Our bodies need a variety of nutrients to keep our immune systems functioning normally.
The National Institutes of Health lists several nutrients that play important roles in immune health:
Vitamin A
Vitamin B6
Vitamin B12
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Zinc
Iron
Magnesium
Selenium
Fortunately, that doesn't require memorizing the periodic table before going grocery shopping.
A varied diet with plenty of fruits, vegetables, whole grains, legumes, healthy fats, and sources of protein can provide many of the nutrients our bodies need.
Don't Forget to Move
Our immune systems have another reason to appreciate those daily walks. The CDC also recommends regular physical activity as one of the healthy habits that support immune health.
That doesn't mean the fall requires an elaborate new workout routine. Walking, cycling, dancing, gardening, or whatever gets you moving all count toward staying active.
Be Careful With the Supplement Aisle
Cold and flu season tends to bring out plenty of products promising to boost our immune systems. Those claims deserve a little skepticism.
The NIH notes that vitamin and mineral deficiencies can interfere with our immune function, and supplements may be useful when our doctors determine that we’re not getting enough of a particular nutrient.
So, taking more isn't automatically better. For people without a deficiency, extra vitamins and minerals haven't really been shown to prevent infections or speed up recovery. Even elderberry, a familiar cold-and-flu-season favorite, isn't a proven shield.
Earlier this year, Harvard Health said the evidence for its ability to prevent viral illness or boost immunity is limited.
Give Germs Fewer Opportunities
Supporting the immune system is only part of the equation. Avoiding some germs in the first place helps, too. Familiar habits can also help to reduce our chances of picking up or spreading an illness:
Wash our hands regularly
Cover coughs and sneezes
Avoid close contact with people who are sick when possible
Recommended immunizations matter, as well. Vaccines work differently from our everyday healthy habits because they train the immune system to recognize specific diseases.
Your doctor can help you determine which seasonal vaccines are appropriate for you.
Give Your Body a Head Start
None of us can guarantee a sniffle-free fall. But, supporting our immune systems before cold and flu season doesn't require an overflowing medicine cabinet or a cart full of supplements.
Getting enough sleep, eating well, staying active, and keeping up with recommended vaccines can give our bodies a little extra support.
Since the leaves are only starting to change now, we might as well give our bodies a fighting chance before we start reaching for the tissue box.
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