Tips for Boosting Your Immune System During Flu Season
It’s that time of year again - flu season. The flu can knock you off your feet for several days or more. Getting an annual flu shot is the best way to protect yourself against influenza. However, there are also many lifestyle habits and natural remedies that can help boost your immune system and fend off those pesky viruses.
In this comprehensive guide, we’ll provide tips across several areas including diet, exercise, stress management, supplements, hygiene, and more. Follow these immune-boosting suggestions to stay healthy this flu season!
Diet
Eating a balanced diet rich in certain vitamins, minerals, and nutrients is key to proper immune function. Focus on incorporating these immune-boosting foods:
Fruits and Vegetables: Aim for 5-9 servings of colorful fruits and veggies daily. These provide antioxidants and phytochemicals that boost immunity. Go for citrus fruits, berries, leafy greens, tomatoes, bell peppers, broccoli, and more.
Yogurt: Look for yogurts labeled “live and active cultures.” The probiotics can stimulate your immune system to fight germs. Greek yogurt is especially high in probiotics.
Nuts and seeds: Vitamin E in nuts and seeds can assist the body in fighting infection. Almonds, walnuts, sunflower seeds, and flaxseeds are great options.
Protein: Protein is vital for the production of antibodies. Choose lean meats, eggs, fish, beans, and lentils as protein sources.
Whole grains: Aim for 100% whole grain bread, cereal, pasta, and rice for fiber and nutrients.
Bone broth: Simmering bones and vegetables creates a broth full of immune-boosting minerals like magnesium, calcium, phosphorus, and selenium. Sip on bone broth or use it in soups.
Garlic: Garlic’s active compound allicin can fight bacteria and viruses. Use it regularly in cooking.
Ginger: Ginger possesses anti-inflammatory properties that may inhibit infections. Drink ginger tea or use fresh ginger in cooking.
Water: Stay well hydrated to flush toxins and support immune cells. Drink at least eight 8-ounce glasses of water daily.
Comparison of Immune-Boosting Fruits
Exercise
Moderate exercise regularly can stimulate your immune system and prepare your body to fight potential invaders. Aim for at least 150 minutes per week of moderate-intensity exercise such as brisk walking, cycling, or swimming. This can be broken into smaller daily sessions of 20-30 minutes.
Going for a daily walk outdoors also provides vitamin D from sunlight, which regulates immune responses. Just be sure not to overdo high-intensity workouts, as this can temporarily suppress immunity.
Here are some easy ways to increase physical activity throughout your week:
Take the stairs at work and at home whenever possible
Park farther away at the grocery store or mall
Schedule exercise appointments in your calendar, like work meetings
Go for a walk with a friend to catch up instead of sitting over coffee
Do squats, lunges or calf raises while watching TV
Use a standing desk or walk on a treadmill desk during the workday
Stress Management
Chronic stress can weaken your immune system and make you more vulnerable to viruses. Practice these habits to keep stress in check:
Relaxation techniques: Try meditating, deep breathing, gentle yoga, visualization exercises or progressive muscle relaxation. Apps like Calm or Headspace can guide you.
Get adequate sleep: Adults should aim for 7-9 hours per night. Stick to a consistent sleep schedule and limit screen time before bed.
Social connection: Loneliness and isolation can impair immunity. Spend quality time with family and friends. Join a club or community group to meet new people.
Laugh: Laughter really is good medicine. Swap funny stories with friends, watch a comedy show, or check out funny pet videos online to get your daily dose of giggles.
Say no: Don’t take on too many responsibilities. Say no when you need to. Take breaks throughout the day. Set boundaries with work and family.
Try a mental health app: Apps like Happify and Sanvello offer science-based activities and tools to reduce stress.
See a counselor: If stress is overwhelming, seek professional help. Talk therapy can give you healthy coping strategies.
Supplements
While a balanced whole-food diet should provide sufficient vitamins and minerals, supplements can help fill any nutritional gaps. These are the top supplements to consider for immune health:
Vitamin C: This powerful antioxidant boosts white blood cells. The recommended daily amount is 75-90 mg for adults. Many multivitamins contain this amount. You can also take extra vitamin C supplements during flu season.
Vitamin D: Vitamin D regulates immune responses. Some people are deficient, especially in winter. Supplement with 1000-4000 IU per day, with doctor supervision.
Elderberry: These dark berries have antiviral properties. Take gummies, syrups, or capsules.
Zinc: Zinc assists immune cell functions. Adults can take up to 40 mg daily unless prescribed higher doses by a doctor.
Probiotics: These healthy gut bacteria promote immune functions. Look for capsules or powders with millions of CFUs of strains like lactobacillus.
Medicinal mushrooms: Mushrooms like reishi, turkey tail, and shiitake contain polysaccharides that boost immunity. Take supplements or drink mushroom teas.
Talk to your healthcare provider before taking any new supplements, especially in high doses. Be wary of claims that supplements can prevent or cure the flu - the science does not support this.
Comparison of Top Immune Supplements
Hygiene
Viruses and bacteria can enter through your eyes, nose, and mouth. Stop them in their tracks with good hygiene habits:
Wash hands frequently with soap and warm water
Use alcohol-based hand sanitizer when soap is unavailable
Use a tissue or elbow to cover coughs and sneezes
Avoid touching your face, eyes, nose and mouth
Clean frequently touched surfaces like phones, remotes, keyboards
Open doors with your shoulder or hip rather than your hands
Consider wearing a face mask in crowded public spaces
Replace toothbrush 3-4 times a year or when ill
Don’t share food, drinks, utensils or cosmetics with others
Proper hand washing technique is crucial. Wash for at least 20 seconds scrubbing all surfaces of hands and fingers, then rinse thoroughly. Sing or hum the “Happy Birthday” song twice to time yourself.
Natural Remedies
In addition to the diet, exercise, and supplement tips above, there are many natural remedies believed to have immune-enhancing effects. These options are not well proven but generally safe when used appropriately:
Bone broth: Sip on homemade or store-bought bone broth, which may reduce inflammation and cold symptoms.
Chicken soup: The classic comfort food may inhibit inflammation. Opt for homemade soup loaded with vegetables.
Green tea: Compounds in green tea called polyphenols may boost immunity. Drink 2-3 cups per day.
Apple cider vinegar: Contains antimicrobial properties. Add 1-2 tsp to water or tea.
Garlic: Antiviral and antibacterial properties may reduce cold duration. Eat it crushed and raw.
Ginseng: Used in traditional Chinese medicine to prevent colds. Take supplements or drink ginseng tea.
Eucalyptus: Inhaling the vapors from eucalyptus oil may help congestion. Use 100% pure oil.
Honey: Honey has antimicrobial effects. Stir it into tea or take it by the spoonful. Use pasteurized products.
Always check with your doctor before using new herbs and natural remedies, especially if you take medications or have health conditions. Stop using immediately if you experience any side effects.
Prevention
The number one way to prevent the flu is to get vaccinated each flu season. The Centers for Disease Control and Prevention (CDC) recommends annual flu shots for everyone 6 months and older, with rare exceptions.
Flu shots are updated yearly to target the most likely circulating virus strains. When given in advance of flu season, the vaccine helps your immune system develop protective antibodies in advance. It takes about 2 weeks post-vaccination to become effective.
In addition to flu shots, you can avoid exposure through simple practices:
Avoid close contact with anyone showing symptoms
Steer clear of sick people when possible in the workplace or school
Disinfect commonly touched surfaces frequently
Avoid touching your face
Improve airflow and ventilation indoors when possible
Some groups at higher risk for flu complications should take extra precautions like avoiding crowded events during peak season. High-risk groups include:
Adults over age 65
Pregnant women
Children under 5, especially those under 2
People with underlying health conditions like asthma, diabetes, heart disease
Those with weakened immune systems
See your doctor right away if you develop flu symptoms like fever, body aches, fatigue, and cough. Prescription antiviral medication may be appropriate in some cases if started within 1-2 days of symptom onset. This can reduce severity and duration.
When to See a Doctor
In most cases, you can treat flu symptoms at home with rest, fluids, and over-the-counter remedies like decongestants, pain relievers, and cough suppressants.
Contact your healthcare provider if you experience:
Difficulty breathing or shortness of breath
Bluish lips, face, or chest pain
Severe body aches, headaches,s or sinus pressure
Fever over 104 Fahrenheit or persisting longer than 3 days
Symptoms that improve but then return with worse cough and fever
Worsening of chronic medical conditions like heart disease or diabetes
Severe weakness, dizziness, or confusion
Vomiting that prevents keeping down fluids
No improvement in symptoms after more than 10 days
Seek emergency care immediately for:
Trouble breathing or chest pain
Coughing up bloody mucus
High fever in babies 3 months or younger
Seizures
Severe stiff neck or headache
Signs of dehydration like dizziness or lack of urination
Flu Prevention FAQs
What is the best time to get a flu shot?
The CDC recommends getting your flu vaccine in September or October before peak flu season hits. However protection lasts through the flu season, so don’t hesitate to get one later if you missed early fall. It takes about two weeks after the shot for antibodies to develop in your body.
Who should not get a flu shot?
Flu shots are safe for almost all adults and children older than 6 months. Severe allergies to ingredients in the vaccine are the most common reason to avoid one. Tell your doctor if you have any serious vaccine reactions.
Rare cases where immunization should be postponed include: currently having COVID-19, a history of Guillain-Barre syndrome, moderate to severe illness with a fever, or being pregnant or breastfeeding. Talk to your doctor if any of these situations apply to you for personalized medical advice.
Do flu shots have side effects?
The flu shot cannot give you influenza since it does not contain a live virus. Mild side effects can include soreness, redness, or swelling on the arm where you got the shot, headache, fatigue, fever, and muscle aches. These usually last just 1-2 days.
Guillain-Barre syndrome (muscle weakness) is an extremely rare side effect. Allergic reactions are also uncommon but can be life-threatening in severe forms. Always get your vaccine with a provider who can monitor you for 15-30 minutes afterward.
Can you get the flu from the flu shot?
No, the flu shot cannot cause flu illness. The injectable forms contain completely inactivated virus. The nasal flu spray does contain live but weakened virus strains, however, the side effects are not the same as having full-blown influenza.
In some cases, you may coincidentally come down with a non-flu respiratory virus around the same time as getting your vaccine. Your body also takes about two weeks to develop antibodies post-vaccination, leaving you vulnerable in the meantime. This is why some people falsely think the shot itself made them sick.
How effective are flu shots?
The effectiveness of the flu vaccine varies each year, typically ranging from 40-60%. Some years it is more successful at matching the main virus strains than others. Even when the strains are not an exact match, the shot can still provide protection against severe illness requiring hospitalization.
No vaccine is 100% protective for everyone. But even partial protection is far better than none. Flu vaccination remains the best defense along with other preventive habits like hand washing and social distancing.
Conclusion
The influenza virus causes millions of illnesses, hundreds of thousands of hospital visits, and tens of thousands of deaths each year in the US alone. Getting an annual flu shot is the first and best line of defense to protect yourself.
Beyond immunization, incorporating lifestyle habits to boost your natural immunity can help fend off those pesky germs during peak flu season. Focus on proper nutrition, exercise, stress management, adequate sleep, hydration, and hygiene. Natural remedies like elderberry syrup and zinc may provide some additional immune support when used appropriately.
Stay vigilant with prevention efforts, but see a doctor promptly if flu symptoms emerge or worsen suddenly. Rest up and feel better soon! With a multi-pronged approach, you can stay happy and healthy all winter long.
