As much as Philly loves the start of football season, fall also signals the return of something far less exciting: cold and flu season. It usually begins in October and can last through May. The best way to stay healthy is to keep your immune system strong. Here are practical steps that can help.
Start with a flu shot
A flu shot won’t instantly supercharge your immune system, but it will train your body to recognize and fight the flu virus more effectively. That’s why doctors continue to recommend it as the most reliable way to protect yourself and others. If you do get sick after being vaccinated, your symptoms are likely to be milder.
Feed your immunity
A balanced diet that includes vitamins A, B6, C, E, zinc, potassium, and antioxidants gives your immune system the tools it needs to function well. These nutrients are found in fruits, vegetables, lean meats, whole grains, and low-fat dairy.
Your gut plays an important role, too. Probiotic-rich foods like yogurt, kefir, and sauerkraut support healthy bacteria that help regulate immune function. On the other hand, eating lots of processed or high-fat foods can trigger inflammation and make it harder for your body to fight off illness.
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Stay hydrated
Water helps your body remove toxins and keeps your immune cells working properly. Aim for at least eight 8-ounce glasses a day. Herbal teas and broths are also helpful as long as they are not loaded with sugar or salt.
Cut back on alcohol
Limit your alcohol intake. Too much can throw off your gut health, strain your organs, and make it harder for your immune system to fight off illness. A little is fine, but moderation is key.
Quit smoking
Smoking makes your immune system less effective at preventing illness. The chemicals in tobacco damage white blood cells and lead to a more severe response when you do get sick. If you smoke, quitting will strengthen your immunity. If you don’t smoke, do your immune system a favor and keep it that way!
Exercise regularly
Physical activity helps reduce inflammation and supports immune health. Try to get at least 150 minutes of moderate aerobic activity each week, such as brisk walking, cycling, or jogging. Also include two resistance-training sessions of at least 20 minutes each.
Get enough sleep
When it comes to sleep and your immune system, both quantity and quality matter. Adults need between 7 and 9 hours per night, while children and teens may need more depending on their age. Try to go to bed and wake up at the same time each day and build a relaxing routine that helps you wind down.
Manage your stress
Long-term stress raises cortisol levels, which suppress your immune response. Good sleep and regular exercise help, but so do things like meditation, deep breathing, yoga, and creative hobbies. Even taking time to unplug from your phone can make a difference.
Wash your hands
Avoiding germs does not strengthen your immune system, but it does help protect you from getting sick in the first place. Wash your hands frequently with soap and warm water for at least 20 seconds, especially after being in public or using the restroom. Disinfect high-touch surfaces, avoid touching your face, and sneeze or cough into your elbow instead of your hand.
A little effort goes a long way
You may not be able to avoid every illness, but you can stack the odds in your favor. Healthy habits make a big difference when practiced consistently. The earlier you start, the better your chances of staying well all season long!