5 ways to support your immune system during cold and flu season

Your immune system doesn’t suddenly spring into action when someone in the office starts coughing. It’s working every day.

The choices you make throughout the year can help support it, too. Eating a nutritious diet, staying active, getting enough sleep and managing stress can all play a role in healthy immune function.

“It can be tempting to reach for a certain food or supplement to avoid getting sick, but there’s no single quick fix,” says Dr. Jonathan Katz, a family medicine provider with Aurora Family Medicine. “The same habits that support your overall health also help give your immune system what it needs.”

Immunity is a year-round job, but sniffles and sneezes have a way of getting your attention. Here are five habits that can support your immune health when illnesses are making the rounds.

Get recommended vaccines

Vaccines train your immune system to recognize specific germs so it can respond if you encounter them later.

Talk with your health care provider about which vaccines, such as flu shots, are recommended for you and when you should get them.

Your primary care provider can also help you think beyond the next cold or flu season.

“An ongoing relationship with a primary care provider helps us understand your health over time,” Dr. Katz says. “We can help you stay on top of preventive care, including vaccines, and talk about the everyday habits that can support your long-term health.”

Eat a healthy, balanced diet

Instead of searching for one food or nutrient to ward off illness, aim for variety.

Fruits and vegetables, whole grains, lean proteins and healthy fats provide vitamins, minerals and other nutrients your immune system needs to function properly.

Stay physically active

Regular physical activity can give your immune system a helping hand. Exercise increases blood flow and helps immune cells circulate throughout your body.

You don’t need an intense workout to benefit. Walking, biking, gardening and other activities that get you moving all count.

Make sleep a priority

While you sleep, your immune system stays busy. A lack of quality sleep can interfere with how that system functions.

Most adults should aim for at least seven hours of sleep each night.

Manage chronic stress

An occasional stressful day isn’t likely to derail your immune health. But chronic stress can disrupt normal immune function.

“You can’t eliminate stress from your life, but you can find healthy ways to manage it,” Dr. Katz says. “Exercise, adequate sleep, time with people you enjoy and activities that help you relax can all make a difference.”

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