As the leaves change and temperatures drop, fall is a beautiful time of year—but it also marks the start of cold and flu season. Keeping your immune system strong is crucial during this transition. Here are some effective ways to boost your immunity and stay healthy this fall!
- Wash your hands often. Proper hand washing can help prevent the spread of illness and infection. Fall often means more time indoors and closer contact with others, which can increase the spread of germs. Regular hand washing with soap and water for at least 20 seconds can help reduce your risk of infection. If soap and water aren’t available, an alcohol-based hand sanitizer is a good alternative.
- Exercising. Aim for 30 minutes a day. Exercise is a powerful immune booster. It helps to increase circulation and encourages the production of antibodies and white blood cells. With the cooler weather, consider outdoor activities like hiking, brisk walking, or cycling.
- Get vaccinated – We are so fortunate to have vaccines available to help us fight common illnesses such as flu and pneumonia. Be sure to stay up to date on your vaccines.
- Get restful sleep – Quality sleep is essential for a robust immune system. CDC recommends seven to nine hours of sleep a night for healthy adults. Create a calming bedtime routine, limit screen time before bed, and keep your sleep environment comfortable and dark.
- Manage stress – Chronic stress can weaken your immune response, making you more susceptible to illness. Incorporate stress-relieving practices into your daily routine, such as meditation, deep breathing exercises, or spending time in nature.
- Stay hydrated – As the weather cools, it’s easy to forget to drink enough water. However, staying hydrated is essential for overall health and helps maintain your body’s ability to fend off illnesses. Aim to drink at least 8 glasses of water a day, and consider herbal teas like ginger or echinacea, which can provide additional immune support.
- Manage your weight – Extra weight places stress on many systems within your body, including your immune system. Eating healthy is one of the best ways to manage your weight, and it will help keep you healthy by supporting your immune system with nutritious foods.
There are also some foods that are naturally immune boosters. Try incorporating these into your diet:
-
- Berries – Berries are packed with vitamins and nutrients to give you a boost you need. Enjoy them in your oatmeal or smoothie, or as a less sugary but still sweet option for dessert.
- Fish oil – Fish oil is a great source of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These essential fats play a crucial role in regulating immune function, helping to balance inflammatory responses in the body.
- Leafy greens – Dark vegetables such as spinach, kale and collard greens are known to have high levels of vitamin C along with antioxidants and beta carotene, all of which help fight infection.
- Nuts and seeds – Nuts such as almonds and walnuts as well as seeds, such as sunflower contain several vitamins and minerals (B-6, magnesium, phosphorous or selenium) that help regulate and maintain your immune system.
- Poultry – Chicken soup is good for more than the soul. Poultry is high in vitamin B-6, which can reduce inflammation and is needed in the creation of new red blood cells, and zinc, which increases production of white blood cells.
- Olive oil – Gives your immune system a boost through its ability to reduce inflammation in your body.
- Yogurt – This fermented food has “live and active cultures” and vitamin D which stimulates your immune system to help fight disease.
- Spices – In addition to giving your foods some flavor, garlic, ginger and turmeric are ancient spices that have long been considered to have immune-boosting properties to fight infection.
- Brightly colored vegetables – While we often think of citrus fruits as our source of vitamin C, brightly colored vegetables such as red peppers have even higher levels!
- Probiotics – Gut health is closely linked to immune function.
As fall unfolds, take these proactive steps to support your immune system. Remember, a little effort goes a long way in maintaining your health,so embrace these tips and thrive this fall!
Sources: https://www.lifespan.org/lifespan-living/foods-boost-your-immune-system
https://www.ucihealth.org/blog/2021/10/7-ways-to-boost-your-immunity
https://www.lifespan.org/lifespan-living/foods-fighting-inflammation-arthritis-and-joint-pain