How to boost your immunity before flu season

When the leaves turn golden and the air crisp, flu season is upon us again. Although the flu can strike any time, it is more common in the fall and winter. The good news is that you can take proactive steps to strengthen your immune system to reduce your risk of contracting the flu and other seasonal illnesses. This article explores practical, science-backed strategies to help you boost your immunity and stay healthy during flu season.

Eat a nutritious diet.

Your diet plays a vital role in maintaining a robust immune system. A balanced diet ensures you get essential nutrients that support your body's natural defences. Focus on including various fruits and vegetables in your meals, as they are rich in minerals, vitamins and antioxidants that can boost your immune response.

Vitamin C, found in citrus fruits, strawberries and broccoli, can strengthen the immune system and fight infections. Vitamin D, obtained through sun exposure and foods like fatty fish, supports immune function.

Prioritise getting enough sleep.

Getting enough sleep often takes a back seat in today's fast-paced world. However, rest is one of the cornerstones of a robust immune system. While you sleep, your body undergoes essential processes that help fight infection and restore overall health.

Most adults' recommended amount of sleep is 7-9 hours per night. Sleeping regularly allows your body to produce and release cytokines, proteins essential for immune function. Lack of sleep weakens this immune response, making you more susceptible to infection.

Manage stress effectively

Chronic stress is a significant factor in weakening the immune system. Stress triggers the release of cortisol, a hormone that reduces the effectiveness of immune cells. Finding effective ways to manage stress is essential to ward off the flu and other illnesses.

Use relaxation techniques such as meditation, breathing exercises, yoga, or tai chi to reduce stress. Regular physical activity also releases endorphins, which reduce stress and improve mood, effectively combating stress.

Stay physically active

Regular physical activity is the cornerstone of a healthy lifestyle and profoundly impacts your immune system. Exercise improves blood circulation, allowing immune cells to move more efficiently throughout the body. It also helps reduce inflammation and promotes overall health.

You don't have to be an avid exerciser to reap the benefits of exercise. Daily brisk walking, bike riding, or dancing can significantly boost your immune system. Get at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise each week to keep your immune system strong.

Moisturising is key

Adequate hydration is essential for maintaining a well-functioning immune system. Water is necessary to properly function cells and organs, including those involved in the immune response. Dehydration weakens the immune system, making it easier for pathogens to take hold.

Drink eight glasses of water a day, or more if you exercise regularly or are in a hot, dry environment, to ensure you stay hydrated. Herbal teas and broths can also help increase daily fluid intake.

Consider probiotics

Probiotics live in your gut and significantly modulate your immune system. A balanced gut microbiome is essential for a robust immune response. You can incorporate probiotics into your diet by consuming fermented foods like yoghurt, kefir, sauerkraut, and kimchi. Alternatively, you can take a probiotic supplement. However, talk to your doctor before starting any new supplements.

vaccination

Vaccination is a way to protect yourself against the flu. The seasonal flu vaccine can help your body build immunity to certain virus strains, reducing your risk of getting sick. If you get the flu, the vaccine can also reduce the severity of symptoms.

Flu vaccines usually become available in early fall. So check with your doctor or local pharmacy to see if the vaccine is available in your area. It is crucial to get vaccinated every year because the virus can mutate.

Maintain good hygiene habits.

Good hygiene is an essential aspect of flu prevention. Influenza viruses can survive on surfaces for several hours. Therefore, it is necessary to minimise the risk of infection. Wash your hands regularly with soap and water for at least 20 seconds, especially in public places or after touching joints such as doorknobs and handrails.

If soap and water are unavailable, use hand sanitiser with at least 60% alcohol. Avoid touching your face. This allows the virus to enter your body through your eyes, nose, or mouth. Also, cover your mouth and nose with a tissue or your elbow when coughing or sneezing to prevent the spread of respiratory droplets.

Stay informed and prepared.

Knowledge is a powerful tool in the fight against the flu. Stay current on the flu season, your area's flu prevalence, and all health authorities' recommendations and precautions. Being informed will help you make informed decisions about your daily activities and interactions.

It is also recommended to have a flu protection kit on hand. Stock up on over-the-counter flu medications, tissues, and other supplies if you or a family member gets sick. This supplement can help relieve flu symptoms and prevent the spread of the virus to others.

Maintain social distance

While it may seem relatively new due to the COVID-19 pandemic, social distancing during flu season is a long-standing practice. Staying in close contact with people who may be sick is an effective way to prevent the spread of influenza.

If you or someone you live with becomes unwell, consider isolating that person in a separate room to minimise the risk of transmission. Avoid crowded indoor spaces and keep your distance from others in public places. These measures can help limit exposure to the flu virus and reduce the chance of infection.

Conclusion

As flu season begins, taking proactive steps to strengthen your immune system and reduce your risk of illness is essential. A balanced diet, adequate sleep, stress management, regular exercise, hydration and good hygiene are critical to a robust immune response. Additionally, consider getting vaccinated, taking probiotics, staying informed, and practising social distancing to strengthen your defences against the flu.