By Previnex®
Cold and flu season is upon us, so it’s important to give your immune system the boost and support it needs to keep you feeling healthy all season long. In addition to a healthy diet, a healthy lifestyle, and incorporating an Immune Health Supplement, let’s talk through some ways to boost and maintain optimal immune health this season.
How Can I Boost My Immune System in Cold and Flu Season?
Having a strong immune system is important all the time, but especially in those months when we’re at higher risk of getting sick. A strong immune system protects your body from invaders (pathogens) like bacteria, viruses, and parasites and helps remove them from the body when they do invade. In addition to long-term immunity, there are also some daily lifestyle habits you can implement for some added health benefits and boosts to your immune system:
- Eat well - this means eating a balanced diet with plenty of fruits and vegetables, lean protein, whole grains, and healthy fats.
- Be physically active - this doesn’t mean you have to have an intense workout routine. But what it does mean is that you keep your body moving! Being physically active causes changes in antibodies and white blood cells (which help fight disease). As white blood cells circulate more rapidly, they can detect illness earlier and thus help your body stay well.
- Sleep - your body needs sleep to fight infection, so lack of sleep can negatively affect your immune system! As you sleep, your immune system releases proteins called cytokines, which help your sleep and help your body fight infection.
- Limit alcohol consumption - over time, excess alcohol consumption can compromise your immune system. So, consume in moderation!
Strategies for Maintaining a Healthy Immune System in Cold and Flu Season
Staying well during cold and flu season is manageable if you know what to do! Here are some ways to maintain health and boost your immune system naturally.
Wash Your Hands Regularly
One study found that washing your hands regularly can decrease the risk of respiratory infection by 16% (and, in some cases, up to 44%). The best way to wash your hands is with warm water, scrubbing your hands together for at least 20 seconds (tip: sing Happy Birthday twice!), rinse, and dry thoroughly. If you don’t have immediate access to soap and water when you need it, use hand sanitizer! Ensure it’s alcohol-based and at least 60% alcohol.
Avoid Biting Your Nails
While it’s a common habit, biting your nails can introduce your system to tons of germs and bacteria. Your fingers touch everything, so touching your face and biting your nails takes those germs directly to some of your most sensitive areas. To decrease your exposure to germs, avoid biting your nails and touching your face often.
Disinfect High-Touch/High-Traffic Areas
In some cases, germs can live on surfaces for up to several days. Specifically, countertops and door handles carry more germs and bacteria, so disinfect these areas frequently.
Get Fresh Air
When we’re all inside sharing the same air, it increases our ability to get sick. When we get outside (or even open the windows to let in some fresh air), it allows our lungs to clear out! Yes, even when it’s cold outside.
Stay Away/Stay Home
If you’re not sick, do your best to avoid contact with those who are. And if you’re sick, do your best to stay home and rest to avoid infecting others.
How Can I Boost My Immune System ASAP?
If you’re in a pinch and need to boost your immune system quickly, there are a few things you can do!
- Hydrate. When we’re fighting infections (or hoping to avoid being infected), our need for hydration increases. So, increase your water intake, have some herbal tea, and drink more than you normally would when you’re well.
- Drink bone broth. Nutrient-packed and delicious, bone broth has many vitamins and minerals to help your body heal and get back to optimal health.
- Increase your Vitamin C intake. Outside of supplementation, you can eat foods rich in Vitamin C, like berries, citrus fruits, kiwi, papaya, broccoli, and red bell peppers!
- Get outside. Vitamin D is essential to healing and optimal immune function, so getting outside for 15 minutes per day can help your system out. If you can’t get outside due to weather or any other reason, take a vitamin D supplement!
- Rest. In addition to all the good, natural things you can do, ultimately, when you’re under the weather, your body needs rest. Lay low, watch your favorite movies, and snuggle up!
What Vitamin Can Improve Immunity in Case of Colds and Flu?
Vitamin C
Vitamin C is a powerful antioxidant and supports your immune system by reducing damage to your cells caused by free radicals. In addition to supporting your body’s immune function, Vitamin C can also help your body form collagen, neurotransmitters, and carnitine. While you can take a Vitamin C supplement, you can also get it from citrus fruits, apples, berries, broccoli, peppers, tomatoes, and more! If you feel a cold coming on, it’s definitely beneficial to snag a cup of blueberries or start taking a Vitamin C supplement (but please consult your medical professional before you do!).
Vitamin D
This can help your body produce microbe-fighting proteins, which help your body’s white blood cells operate optimally.
Zinc
You can get zinc from food or as a supplement, and it helps your body produce and regulate immune cells, reduce the risk of infection, and reduce the severity and duration of infection. Zinc also has anti-inflammatory properties, which help prevent cell damage.
Elderberry
These little berries are powerful antioxidants! They are also antiviral and antibacterial. Elderberries are high in Vitamin C and fiber, and they have anti-inflammatory properties. Elderberries are known to decrease the duration of cold and flu symptoms.
Garlic
More than just a savory addition to food, garlic activates cells that fight off infections. It’s actually one of the most common natural cold and flu remedies. Garlic has a compound called allicin, which is antibacterial and antifungal. One study showed that participants who took garlic for 12 weeks saw a 50% decreased risk of catching a cold.
Beta Glucans
These small fibers are used to help bolster your body’s immune response and defense system. They help activate your immune cells, fight inflammation, stabilize blood sugar, regulate cholesterol, fight infection, and more. They are powerful soluble fibers found naturally in things like oats, barley, and rye. Taking a supplement rich in beta-glucans like Immune Health PLUS® can help your body’s defense system function optimally and help you fight infection!
How Can I Build Immunity Against Colds?
In addition to vitamins, supplements, and other lifestyle changes, there is also a wide variety of foods that can help boost your immune system!
Citrus Fruits
Since Vitamin C helps build and support your immune system, citrus fruits should be a go-to when it comes to building immunity against colds. Some of the most popular are:
- Grapefruit
- Oranges
- Clementines
- Tangerines
- Lemons
- Limes
You don’t have to just eat these fruits; but you could blend them into juices, make sugar-free popsicles with them, or even put them in smoothies!
Red Bell Peppers
While we typically think of citrus fruit when we think of vitamin-rich foods to fight cold, red bell peppers contain almost 3x more Vitamin C than a Florida orange. One red bell pepper contains approximately 127 mg of Vitamin C! Red bell peppers are also rich in beta-carotene, which is an antioxidant and can help keep your skin and eyes healthy, too.
Broccoli
This cruciferous veggie is chock-full of Vitamins A, C, and E, fiber, and antioxidants. Broccoli is one of the healthiest vegetables on the market! One of the best ways to keep it as nutrient-dense as possible is to avoid cooking it. But if you must, steaming it keeps most of the nutrients intact.
Papaya
Eating just one small papaya gives you 100% of the daily recommended value of Vitamin C! Papayas are also full of papain—a digestive enzyme with anti-inflammatory effects.
Conclusion: Boost Your Immunity with Previnex
When it comes to boosting your immune system during cold and flu season, it’s important to implement lifestyle practices such as washing your hands regularly, staying hydrated, getting fresh air, and eating a balanced diet full of vitamin-rich foods! To help boost your immune system this cold and flu season, consider adding a powerful immune health supplement like Immune Health PLUS to your health regimen. This immune-boosting supplement is high in Vitamin C and Vitamin D, a good source of Calcium and Zinc, and has a unique, organic mushroom blend that is high in antioxidants and beta-glucans. It also has elderberry and Immudyne Nutritional NQ™, which is a pure, organic, yeast-derived beta glucan that bolsters your body’s natural immune response. Add Immune Health PLUS to your daily routine today!
