When cold and flu season hits, it’s important to give your immune system the tools it needs to fight off illness. Here are some scientifically-backed strategies to improve your chances of staying healthy:
- Sadly we recently had the terrible experience of our infant daughter being sick with a 104 degree fever, and we were out of state nowhere near an appropriate children’s hospital if worst case scenario.. we have to go. Fortunately she’s well now despite the stressful weekend.
- Now illness struck again in the household as my wife is sick for the countless time … and it got me thinking about why I often get by without illness compared to most of those around me…
- read on for evidence supported ways you can boost your bodies resistance to maintain healthy through the changing of seasons!
1. Exercise Moderately for Immune Support
- Why it works: Moderate exercise boosts your body’s defense system, improves metabolic health, and helps reduce your risk of illness. Exercise has anti-inflammatory effects and helps regulate the immune response.
- Key takeaway: Aim for regular, moderate-intensity exercise like walking, cycling, or strength training to keep your immune system strong.
2. Fuel Your Body with Nutrient-Dense Foods
- Carbohydrates and polyphenols: These nutrients support immune function. Polyphenol-rich foods like berries, green tea, and dark chocolate can help reduce inflammation and boost immunity.
- Protein: Getting enough protein is crucial—protein malnutrition can lead to immunosuppression. Aim for at least 0.8g/kg (0.36g/lb) of body weight daily, with some recommendations suggesting 1g per pound for optimal support.
3. Prioritize Sleep
- Why it matters: Lack of sleep impairs your immune system. Just one night of poor sleep can weaken your immune response and make you more susceptible to illness.
- Aim for: 7-9 hours of sleep per night for optimal immune function. Track your sleep quality and avoid alcohol before bed for better rest.
4. Limit Alcohol Consumption
- Why it helps: Alcohol disrupts the balance of healthy gut bacteria, allowing harmful pathogens to flourish. It also impairs your body’s ability to fight off illness.
- Key tip: Reduce or eliminate alcohol, especially during illness-prone seasons.
5. Stay Hydrated
- Importance: Hydration supports every system in your body, including your immune system. Dehydration can weaken your body’s defense mechanisms.
- Goal: Drink at least 12-16 cups of water per day, depending on your activity level.
6. Take a Multivitamin
- Nutrients to look for: Vitamins A, C, D, E, and minerals like selenium and zinc all play a role in supporting immune health.
- What I do: I take a multivitamin daily along with extra vitamin D, especially in the winter months when sunlight is limited.
7. Manage Stress
- Why it matters: Chronic stress can weaken your immune response, making you more susceptible to illness. Exercise, proper nutrition, and sleep are key ways to manage stress naturally.
- Bonus tip: Incorporate stress-relieving activities like meditation, yoga, or deep breathing into your daily routine.
8. Practice Good Hygiene
- Simple but effective: Washing your hands regularly, especially after using the bathroom and before eating, is one of the easiest ways to prevent the spread of illness.
What I Do Personally:
I drink water first thing in the morning with a multivitamin and vitamin D. Workout frequently to keep my mind and body healthy. Intentionally aim for 1g of perotein per pound of bodyweight (I don’t always succeed). If I feel like I’m getting sick, I take Oscillococcinum (research is neutral on the supplement but anecdotally I feel it helps) and I make sure to eat nutrient-rich foods like kiwis and plenty of fruits and vegetables. I also track my sleep and adjust my habits to get 7-8 hours of quality rest.
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