Boost your Immunity this Flu Season, Through Food
Stronger Immunity for Cold & Flu Season
As we head into fall and winter, our immune systems are put to the test. The good news? With a few simple nutrition and lifestyle shifts, you can strengthen your body’s defenses and bounce back faster if you do get sick.
What Is Immunity, Really?
Your immune system is your body’s personal defense team. A network of cells, organs, and proteins that protect you from bacteria, viruses, and other invaders.
It has two key parts:
Innate Immunity: Your first line of defense (like your skin and mucous membranes).
Adaptive Immunity: Your “memory system,” which learns from past exposures to respond faster next time.
The Foundations for a Strong Immune System
No single food is a magic fix, but these habits create the foundation for long-term immune health:
Prioritize Sleep & Rest – Adults need 7–9 hours nightly for optimal immune cell function. Try to avoid blue light at least one hour before bed for optimal sleep!
Move Your Body – Regular exercise boosts circulation and immune surveillance — plus, it helps regulate inflammation. Aim for a 30 minute outdoor walk, 5 days a week!
Manage Stress – Chronic stress weakens your defenses. Try breathwork, journaling, or a short walk to reset. Try journaling for 10 minutes before bed to clear your mind for a good night’s sleep!
Avoid Immune Suppressors – Limit alcohol and skip smoking as both can reduce your body’s natural protection. For women, no more than one drink per day and for men, no more than 2 drinks per day – try one month without any alcohol consumption and experience the difference you will feel!
Gut Health & Immunity
About 70–80% of your immune cells live in your gut! A balanced microbiome trains your immune system to respond appropriately and not overreact. Here’s a few ways to balance your gut:
Eat a variety of fruits and vegetables to nourish beneficial gut bacteria. Pro tip: Choosing produce that’s in season (bonus points if it’s from a local farmer’s market!) ensures you’re getting the most nutrient-dense options since they’re picked at peak ripeness.
Focus on fiber-rich foods like fruits, vegetables, and whole grains and fermented items like yogurt, kimchi, or kefir.
Weekly challenge: see how many times you can “make the rainbow” on your plate with whole foods – this will increase gut diversity and provide many health benefits!
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Food as Medicine: Key Nutrients for Immunity
Use food as medicine by focusing on these key nutrients:
Vitamin C – Citrus, strawberries, and bell peppers.
Vitamin D – Sunlight, salmon, eggs, fortified milks.
Vitamin A – orange and red fruits and vegetables
Zinc – Seafood, beans, nuts, and whole grains.
Iron – Spinach, lentils, lean meats.
Selenium – Just 1–2 Brazil nuts daily meet your needs!
Omega-3s – Fatty fish, chia, flax, and walnuts.
Sunshine & Immunity
Even a few minutes of natural sunlight boosts vitamin D production — crucial for activating immune cells and reducing inflammation. Aim for 10–30 minutes on your face and arms a few times a week (without sunscreen, if safe for your skin).
It is good practice to get your vitamin D levels checked by your doctor before cold and flu season to make sure you have enough! The optimal range is at least 40 ng/mL!
Functional Foods to Add to Your Routine
Some herbs and spices are immune powerhouses:
Garlic: Natural antimicrobial and antioxidant.
Turmeric: Curcumin reduces inflammation and supports antibody production.
Ginger: Antiviral and soothing for digestion.
Oregano & Basil: Antioxidant-rich and protective against bacteria.
Supportive Supplements
While food should always come first, certain supplements can offer extra support — especially during cold and flu season:
Vitamin D: Helpful when sunlight exposure is limited.
Vitamin C: Choose a whole-food form when possible for added antioxidants.
Zinc Lozenges: Can shorten the duration of colds when taken at the first sign of symptoms.
Probiotics: Look for blends containing Lactobacillus and Bifidobacterium strains to support gut and immune balance.
Always consult your healthcare provider before starting any new supplement.
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What If You Do Get Sick?
Even with the best habits, sometimes your body still catches a bug. Here’s how to support your recovery:
Rest and Recover: Give your body permission to slow down. Sleep helps your immune system fight off infections.
Stay Hydrated: Water, herbal teas, and broths help keep mucus thin and support overall hydration.
Eat Nutrient-Dense Foods: Light, easy-to-digest meals with fruits, vegetables, and protein can help provide energy without overtaxing your system.
Monitor Symptoms: Keep track of fever, congestion, or other changes. Seek medical attention if symptoms worsen or persist.
Gentle Movement (Optional): Short walks or stretching can help circulation, but avoid intense workouts until you feel better.
Supportive Supplements: Continue vitamin C, zinc, probiotics, or vitamin D if they’re part of your usual routine, these can help your body recover.
Tip: Listen to your body. Recovery is part of building strong immunity!
Final Takeaway
Your immune system thrives when your sleep, stress, nutrition, and movement are all in sync. Start with one habit, maybe adding more color to your meals or a few extra minutes of morning sunshine, and build from there.
