Fall is officially here and cooler temps are moving in. This means that your risk of catching a cold or the flu is higher, as the drop in temps coincides with a rise in illness. Fortunately, there are some things you can do to boost your immune system before cold and flu season sets in.

Flying Horse Medical Center believes in a holistic approach to health and wellness. In this post, we will offer a few tips to help you boost your immune system. By integrating these lifestyle changes and mindful health practices, you can bolster your body’s natural defense and improve your chances of remaining healthy throughout the winter months.

6 Tips to Boost Immunity

Prioritize Sleep

One of the most effective ways to support your immune system is by getting enough quality sleep. When sleeping, your body employs critical processes to repair, restore, and boost your immune function. Research shows that if you don’t get enough sleep or suffer from poor-quality sleep, you are much more likely to get sick after being exposed to a virus such as a cold or the flu.

There are a few things you can do to improve your sleep:

• Aim to get at least 7 to 9 hours of sleep every night
• Stick to a consistent sleep schedule, even on weekends
• Create a bedtime routine that facilitates calm and relaxation
• Ensure your sleeping area is comfortable and free of distractions
• Reduce screen time at least one hour prior to bedtime

Stay Hydrated

Hydration is critical for your overall health, including your immune system. Water carries oxygen to your cells and flushes out toxins, ensuring that your immune system functions efficiently. Dehydration increases your risk of getting sick and can slow down your recovery if you do get sick.

Tips to increase your hydration include:

• Drink at least 64 ounces of water every day
• Herbal teas, such as ginger or echinacea, can increase hydration and support immunity
• Limit your consumption of caffeinated and alcoholic beverages, as these can cause dehydration

Consume a Nutrient-Rich Diet

Your immune system depends on antioxidants, vitamins, and minerals that come from the foods you consume. A diet rich in lean proteins, whole grains, fruits, and veggies ensures that your body gets the nutrients needed to keep you healthy.

Key nutrients that boost immunity include:

• Vitamin C
• Vitamin D
• Zinc
• Probiotics

Get Adequate Physical Activity

Research shows that not only does regular physical activity keep your body strong, it can also boost your immune system. Moderate exercise flushes bacteria out of your lungs and airways, which reduces your risk of getting sick. Additionally, exercise increases circulation, allowing your immune cells to efficiently move through your body.

Tips for exercise include:

• Get at least 30 minutes of moderate exercise 5 days per week, such as cycling, walking, or swimming
• Twice a week, engage in strength training exercises to support muscle health and overall resilience
• Keep your routine sustainable and fun by choosing activities you enjoy, whether hiking, dancing, or yoga

Manage Stress Levels

Chronic stress can have a detrimental impact on your immune system, increasing your vulnerability to illness. When stressed, cortisol production is increased, which impairs your immune response over time. Stress management can support immune function.

Some tips to reduce stress levels include:

Engage in mindfulness techniques to calm your mind and body, such as deep breathing, meditation, or yoga

• Spend time outdoors
• Engage in hobbies that bring joy
• Set aside time for self-care practices such as taking a warm bath, practicing gratitude, or reading a book

Supplement when Necessary

In some cases, regardless of how well you take care of your body, you may need some extra support. Certain supplements can be useful for filling gaps in your nutrition and giving your immune system an extra boost. However, it is important to note that you need to speak with a healthcare provider before starting any new supplements to ensure they fit with your health needs.

Some popular immune-boosting supplements include:

• Echinacea
• Elderberry
• Vitamin C and D
• Zinc

Let Flying Horse Medical Center Support Your Immunity

As cold and flu season approaches, it is important to take proactive steps to bolster your immunity. Focusing on the above areas can strengthen your body’s natural defenses and reduce your risk of getting sick. The team at Flying Horse Medical Center is here to support you with personalized health advice and services to help you stay well all season long. Schedule your check-up today to discuss your personal health needs.