Last Updated on November 18, 2022
Winter is officially in full swing, and with it comes all the joys (and germs) of cold and flu season. While you can’t do much about the weather, you can do a few things to help boost your immune system and keep yourself healthy this winter. With a triple-demic on the horizon and high numbers of people getting sick across the country, we want to ensure you’re prepared with our top five immunity-boosting tips!
Get a Flu Shot
This one is a no-brainer, but getting your flu shot every year is important. The CDC recommends that everyone over six months gets vaccinated against the flu, as it is the best way to protect yourself and others from the virus. The flu vaccine is updated annually to protect against the most common virus strains.
Flu shots are readily available at most pharmacies and doctor’s offices, so there’s no excuse not to get one. The flu vaccine can reduce your risk of getting the flu by as much as 60 percent, according to the CDC. And even if you get the flu after getting vaccinated, your symptoms will likely be milder than if you hadn’t.
Get Enough Sleep
Getting seven to eight hours of sleep every night is vital to allow your body to rest properly and recover. A study published in 2015 found that people who slept fewer than six hours per night were almost four times as likely to catch a cold as those who slept more than seven hours. When you don’t get enough sleep, your body produces more stress hormone cortisol. This hormone suppresses inflammation, which is your body’s first line of defense against infection.
Sleep is critical for a well-functioning immune system. “If you don’t get enough sleep, it impairs your ability to fight infection,” Dr. Nieman said. Another study found that insomnia was linked to an increased risk of infection with the flu virus. When you’re sleep-deprived, your body is less able to fight off infection and illnesses – so make sure you’re getting enough shuteye this winter!
Eat Immunity-boosting Foods
Certain foods are great for boosting immunity and helping you fight off illness. Foods like garlic, ginger, bone broth, turmeric, and green leafy vegetables are all packed with nutrients that help support a healthy immune system. Incorporating these foods into your diet is a great way to help keep your immune system strong all winter.
Some of the best foods for reducing inflammation include:
- Dark leafy greens like spinach and kale
- Fatty fish like salmon and tuna
- Fruits like strawberries, blueberries, and oranges
- Nuts and seeds like almonds and sunflower seeds
- Beans and legumes like black beans and lentils
- Whole grains like oats, quinoa, and farro
These anti-inflammatory foods help reduce oxidative stress on cells, which can lead to chronic diseases such as heart disease, cancer, and Alzheimer’s. “The stronger your immune system is, the better it’s able to do its job,” Dr. Nieman said.
Invest in a Quality Probiotic Supplement
Gut health is essential for a robust immune system, so investing in a quality probiotic supplement is a great way to keep things functioning properly. Probiotics are live bacteria that are good for your health, especially your digestive system. We usually think of these as gut flora or microflora, essential to many bodily functions, from immunity to mental health. Probiotics also help restore the balance of good bacteria in your gut, which helps your body better absorb nutrients and fight off infection.
You can find probiotics in fermented foods like yogurt and kimchi, but a supplement is the best way to ensure you’re getting enough. Look for one with multiple strains of bacteria free from fillers and artificial ingredients—with at least 1 billion CFUs (colony-forming units). And don’t forget to refrigerate your probiotic — it must be alive when you take it!
Manage Your Stress Levels
Chronic stress can take a toll on your immune system, making you more susceptible to getting sick. A study published in 2019 found that people who experienced repeated stress had a greater risk of developing upper respiratory tract infections, such as the common cold, than those who didn’t experience stress.
Stress can also make existing health conditions worse. For example, stress has been linked to worsening symptoms in people with asthma and allergies.
If you feel stressed out this winter, try relaxation techniques to help manage your stress levels and keep your immune system functioning correctly. There are many ways to manage stress, including:
- Yoga
- Meditation
- Deep breathing exercises
- Exercise
- Spending time in nature
Find what works for you and make it a priority to de-stress daily.
Bonus Tip: Keep Your Distance from Sick People
This one is pretty self-explanatory, but it’s worth repeating: If someone around you is sick, try to stay six feet away from them to reduce your chances of catching whatever they have.
You should also avoid touching your face, as this is one of the easiest ways to transmit illnesses. Make sure to wash your hands regularly; if you can’t do that, use hand sanitizer.
Conclusion
Taking steps to boost your immunity is always a good idea, but it’s imperative during times of high illness rates like we’re seeing now. These five tips will help boost your immunity this winter and keep you from getting sick when everyone around you seems to be coming down with something cold or flu-like. Remember – getting a flu shot is still the best way to protect yourself from the flu virus, so don’t forget to get yours before winter really settles in. Following these simple tips can help keep yourself healthy all winter long!
If you want to ensure that your skin stays looking its best all winter long, make sure to transition your skincare routine as well. Check out our blog post on how to keep your face glowing all season for more tips.