Ways to Boost Your Immune System for Cold and Flu Season

by The Cooperative

Boosting your immune system for cold and flu season requires a combination of lifestyle choices and practices to support your body’s natural line of defense. These strategies can help reduce your risk of getting sick, but it is important to remember that immunity is not guaranteed. Here are seven ways to boost your immune system this cold and flu season:


  1. Get Vaccinated: Get recommended vaccinations, including the flu shot, to help protect yourself against specific viruses.
  2. Consume a Balanced Diet: Eat a variety of fruits and vegetables, whole grains, lean proteins, and healthy fats. Include immunity-boosting foods such as garlic, ginger, turmeric, citrus fruits, berries, and yogurt with probiotics.
  3. Get Adequate Sleep: Aim for 7-9 hours of quality sleep every night to allow your body to rest and recover.
  4. Manage Stress: Chronic stress can weaken the immune system. Practice stress reduction techniques regularly, such as meditation, deep breathing, yoga, or mindfulness, to keep stress at bay.
  5. Exercise Regularly: Aim for 150 minutes of moderate-intensity weekly exercise to improve overall health and your immune system.
  6. Stay Hydrated: Proper hydration supports overall health and helps your body function optimally. Aim to drink 64-80 oz of water daily.
  7. Limit Alcohol and Tobacco: Excessive alcohol consumption and smoking can weaken the immune system. Try to limit or avoid them altogether.
By following the suggestions listed above you can decrease your risk of contracting common colds and the flu this season. It is important to implement these suggestions all year round to help strengthen your immune system, so it is prepared for the peak of germ season.
By, Coach Mariah

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