Tips and tricks for keeping your immune system strong

Read time: 4 minutes

Fall leaves. Warm apple cider. Crackling firewood. The smell of homemade pot pies wafting from the kitchen. The warmth of the sun on your cheeks against a cool breeze.

It’s autumn – it’s beautiful, it’s filled with some of our favorite things. Football games, Halloween, pumpkin-flavored everything. But the cooler weather brings with it cold and flu season. And, as we age, our immune system responses can become weaker, leading to higher risks of infection.

Here are a few tips, tricks and tried-and-true ways to boost your immune system this cold and flu season.

Vitamins and minerals

Vitamins and minerals can help to support a healthy lifestyle and immune system. Vitamins A, B, C, D and E are all key parts of keeping your immune system up and running — so are zinc and selenium. If your levels of certain ones are too low, you could be more prone to sicknesses. If you’re unsure about taking supplements or haven’t spoken to your health care provider about taking them, try incorporating these foods that are rich in important vitamins.

Lemons — Loaded with vitamin C, which supports our immune system. Work lemon juice into marinades for chicken and fish. Or add it to homemade salad dressings and soups. It can also be stirred in with tea or water.

Garlic — Contains a number of vitamins and minerals that are important in combatting illnesses. One of its main components is allicin, which is a powerful compound that helps fight off bacteria and viruses. There’s no shortage of recipes with garlic. You can add it to soups, salads, dips, marinades and different proteins.

Almonds — High in vitamin E. They make a great snack on their own, but they can also be added to salads, homemade granola and trail mix.

Mushrooms — Have a high selenium content, which is a mineral that protects the body from infection. Add mushrooms to casseroles and soups for easy incorporation or try grilling or stuffing them to make a whole meal.

Sweet potatoes — So brimming with vitamin A, one single potato is enough for you to meet your daily recommendation. They’re also a popular fall food! Roast them, mash them, puree them into a soup — there are a million ways to prepare them.

If these foods aren’t your top choice, you could consider taking supplements or daily vitamins instead. Always talk to your health care provider before taking any new supplements.

Rest and recovery

Food isn’t the only way to protect yourself this cold and flu season. Getting regular exercise can reduce your chance of getting a cold by 20%-30%. Exercise helps flush out irritants and bacteria from our lungs and respiratory system. And, it helps keep the respiratory system in tip-top shape so if you do get sick, you’re at less risk for complications.

Keeping your body in good shape also means getting enough sleep. For most adults, that’s somewhere between 7 and 9 hours a night. Getting enough sleep ensures that our bodies have time to fight off anything that could make us sick. Sleep also allows for our muscles to begin recovering after a workout, and helps us to reduce stress.

We’re more prone to infections when we’re stressed because of the increased levels of cortisol and inflammation. Exercising and meditation can help. And listening to music, journaling, engaging in your favorite hobby, and getting enough sleep can also work to reduce stress.

Tried-and-true methods

We’ve all heard it — it’s a tale as old as time — wash your hands! It’s one of the best and easiest ways of preventing sicknesses and the spread of germs. But so is:

Staying hydrated
Eating plenty of fruits and vegetables
Avoiding people who are sick
Not touching your face and mouth when out in public
Getting plenty of rest
Getting the flu vaccine, which reduces your risk of flu by up to 60%. Talk to your doctor to see if it’s right for you.
Taking a vitamin D supplement. Only small amounts of vitamin D are available in dairy products and eggs, so vitamin D supplements are generally recommended. Talk with your doctor.

Well… you still got sick

Don’t worry! Continue drinking fluids, getting enough rest and keeping an eye on symptoms that could be worsening. If symptoms do worsen, talk to your doctor as soon as possible.

In the meantime, try making some chicken soup. Fun fact: Chicken soup can actually make you feel better. While it’s not a cure-all for a cold or the flu, it can help to alleviate symptoms. Ingredients like carrots, garlic, celery, ginger and lemon all contain important vitamins that help our immune systems. And the steam and warm broth can help to clear out sinuses while keeping you hydrated — which helps to fight inflammation.

You can incorporate these tips into your day-to-day lifestyle even if you get sick. Give your immune system a boost while you’re fighting off a cold. You’ll be back to your favorite fall activities in no time at all!