How To Prepare Your Immune System For Cold And Flu

Did you know the average adult catches 2-3 colds per year, as per the American Lung Association? Cold and flu season might seem inevitable, but a strong immune system is your best defence. Just think of your immune system as the bouncer at the club of your body, making sure only healthy vibes get in while sending germs packing!

As the winter months roll around, the cold and flu viruses come out to play, and they seem to have the time of their lives spreading from one person to another. With all the indoor gatherings, holiday parties, and that irresistible urge to share popcorn at the movies, it's no wonder illnesses thrive during this time.

In this guide, we'll share practical tips to prepare yourself to increase your immune system so you can stay healthy and enjoy the season to the fullest. Grab your hot cocoa, and let's dive right in!

The Growing Impact of Cold and Flu

The United States sees nearly 1 billion colds annually across the country, says National Institutes of Health. The flu is no slouch either, causing a whopping 31 million outpatient visits annually. These pesky illnesses can throw a wrench in family life, keep you sprawled out on the couch binge-watching your favourite shows instead of actually going out, and wreak havoc on your health and well-being.

So what's the magic bullet for avoiding head colds and the flu? Spoiler alert: it's not just herbal teas and wishes on shooting stars! You can take preventive steps that include nutrition, hygiene, and stress management. Read on to know more!

14 Proven Ways to Boost Your Immunity for Cold and Flu

Want to stay healthy and fight off illnesses better? Check out these 15 easy lifestyle habits that can supercharge your immune system and keep you feeling strong. Keep reading to find out how to boost your defences naturally.

1) Eat Zinc-Rich Foods

Snack away on nuts, seeds, and legumes—your immune system will thank you. Plus, they make great toppings for salads and soups, which you should be eating anyway. For an extra boost, consider taking moringa supplements, as they are a natural source of zinc and essential nutrients that help strengthen your immune system.

2) Probiotics for Gut Health

You can give it a try with the immunity foods like yoghurt, kefir, and fermented foods, which are not only delicious but also keep your gut happy and working hard. Think of probiotics as friendly little army soldiers that fight off unwanted invaders.

3) Anti-inflammatory Superfoods

Start buying ginger, garlic, almonds, mushrooms, and turmeric foods to increase immunity. These superingredients double as flavour enhancers and health protectors so that you can sip your way to wellness without hassle. 

4) Hydration

Drink plenty of water to keep your body healthy. Soups and herbal teas are also great ways to stay hydrated. Just try to avoid sugary sodas and too much caffeine, or you might end up feeling jittery. 

5) Get Enough Sleep

Why does it matter? A lack of sleep can reduce immune function by 50%. So, if you've been binge-watching shows until dawn, it's time to take your pillow's advice and rest. Still, if you’re finding it difficult, then check out the blog on natural remedies for sleep anxiety that you can use without medications, ensuring better rest and relaxation.

6) Stay Active with Gentle Exercise

Try activities like yoga, walking, or stretching. Moving regularly helps your immune system fight off sickness and keeps you feeling strong. Plus, it’s a great way to stay off the couch and stay active.

7) Vitamin D 

During winter, sunshine becomes scarce, and that's when vitamin D is more important than ever. So don't shy away from that fish oil or mushrooms—your body will love you for it.

8) Wash Your Hands Regularly

Follow the 20-second rule! Washing your hands for at least 20 seconds helps remove dirt, bacteria, and viruses. Studies from CDC (Centers for Disease Control and Prevention) show that proper handwashing can reduce the spread of illnesses, as it prevents germs from entering your body through your mouth, nose, or eyes.

9) Don't Touch Your Face

Germs love to hitch a ride on your hands and enter your body through your eyes, nose, and mouth. Touching your face gives them an easy way in, so avoid touching it to keep germs from spreading and making you sick.

10) Sanitize High-Touch Surfaces

Remember to clean things you touch a lot, like phones, door handles, and keyboards. These places are full of germs. Wiping them down with a disinfectant can help keep you from getting sick later.

11) Stress Reduction Techniques

Stress is like the villain that makes your immune system weaker, allowing colds to sneak in. To boost your immunity, try relaxing activities like meditation, journaling, or picking up a fun hobby. Even colouring can help you feel less stressed and stronger against illness.

12) Vitamin C & Its Supplements

Vitamin C boosts immunity, fights infections, and supports healing. It’s found in fruits like oranges and kiwi. Supplements can help fill nutrient gaps, especially if your diet lacks vitamin C. You can give it a try with the Ultimate Glow supplement which is rich in vitamin C, offering a glowing complexion and treating acne.

13) Herbal Teas 

Herbal teas like ginger, chamomile, and peppermint are great for your body. They help you relax, reduce stress, and boost your resistance power, making it easier to fight off sickness. Enjoy these teas to stay healthy and feel good.

14) Limit Alcohol Consumption

Drinking too much alcohol can harm your defense mechanism and make you sick more often. But if you drink it in small amounts, it won’t hurt your body. It’s important to keep it balanced to stay healthy and strong.