Tips to Boost Your Immunity This Season

Man shopping in the market.

As the seasons change and temperatures drop, the prevalence of flu and other respiratory illnesses rise, making it essential to strengthen our immune systems. This time of year is an important reminder to adopt effective strategies to safeguard against infections – particularly those individuals that are of higher risk. By focusing on nutrition, lifestyle choices, supplements, and preventative measures, we can enhance immune function and reduce the risk of illness.

Choosing nutritious foods and maintaining a balanced diet are some of the easiest and most effective ways to boost immunity, as key nutrients are vital in supporting the body’s natural defenses. Foods that are particularly effective are rich in micronutrients including vitamins A, C, D and E along with minerals such as zinc and selenium. Many of these foods include anti-inflammatory properties, which help reduce inflammation in the body.

The top immune-boosting foods to include this season are citrus fruits like lemons, oranges and grapefruit as well as red peppers, broccoli and kiwifruit which are all high in vitamin C; garlic is known for its antiviral and antibacterial properties; ginger and turmeric contain anti-inflammatory compounds; berries like blueberries and raspberries contribute antioxidants while nuts and seeds like almonds, pumpkin seeds, sunflower seeds and Brazil nuts provide zinc, selenium and vitamin E.

Boosting immunity is important for everyone, however there is a specific demographic that can benefit greatly. This includes older adults aged 65 and older who often experience a decline in immune function. Individuals  with chronic health conditions should also be mindful as a stronger immune system can help manage their existing challenges and prevent complications.

In addition to dietary recommendations, adding key immune-boosting nutrients through supplementation can enhance immune protection even more. These include vitamins C and D, zinc, selenium, B vitamins (especially B6, B9 and B12) and magnesium. Herbs and herbal tinctures like oil of oregano, echinacea, elderberry and astragalus can also help.

Eating a nutritious diet rich in immune-boosting foods and supplementing with key vitamins, minerals and herbs is vital for illness prevention. Lifestyle choices can also impact the immune system- getting enough sleep (7-8 hours per night), managing stress and light to moderate exercise are important factors to consider. Before starting any regimen, it is recommended that individuals speak to a healthcare professional before changing their routine, especially if they have existing health conditions or taking medications.


References

CDC
https://www.cdc.gov/respiratory-viruses/data/index.html

US News
https://health.usnews.com/wellness/slideshows/ways-to-boost-your-immune-system

Mayo Clinic
https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/fight-off-the-flu-with-nutrients