The seasons are turning and, with them, a whole new host of bugs and viruses. If you’re seeing everyone around you fall to flu season, then you need to consider what you can do to make sure that it doesn’t happen to you as well. Here, we’re going to look at a few steps that can help you improve your immune system and your general health, as well as steps you can take to avoid getting sick.
Practice Hygiene Rigorously
First of all, you should do what you can to avoid getting sick in the first place. To some degree, it’s out of your control, as you never know who around you may have the flu without knowing it yet. However, if you know it’s flu season, you should keep your mouth and nose covered with a face mask when outside. Otherwise, be sure to wash your hands often, for 20 seconds, and keep hand sanitizer on hand to keep topping up on your cleanliness. Avoid touching surfaces that others are able to publicly touch, and clean and disinfect any surfaces that you do have touch. This includes things that usually only you touch, like your phone. You can help to reduce the amount of pathogens in the air around you by investing in better air quality, as well. Opening the doors and windows might be enough to improve your indoor ventilation, but using an air purifier can be just as effective.
Get a Vitamin C Boost
Many of the steps you can take to improve your immune system will rely on you ensuring that it’s well-fed. Perhaps the most important nutrient of all is vitamin C, well trusted for its ability to protect against colds and the flu. Vitamin C plays an important role in promoting the production of white blood cells, the soldiers of the immune system. There are plenty of vitamin C-rich foods, such as oranges, strawberries, and broccoli that you can incorporate into your diet. A lot of people tend to prefer to get all of their vitamin C in one meal, such as with the help of an orange-based smoothie. However, if you’re not able to get enough from eating alone, taking a supplement can be just as effective.
Stay Hydrated
Water is vital for the human body, a fact that should surprise no one. However, amongst its many functions, you might not be aware that it also maintains immune function. It helps your liver flush toxins out of the body, maintains the membranes that block the passage of pathogens and helps transport those nutrients that you’re trying to top up on. Drinking water is, naturally, the best way to get it. However, you can also look at hydration packs that allow you to increase hydration levels quickly. You can also pick up foods that are high in their water content, like grapes and cucumber, to keep you stocked up. In general, however, it’s best to drink 8 glasses of water a day. Avoid things that dehydrate you like caffeine and alcohol, as well. Staying hydrated enhances your body’s ability to ward off infections and recover more quickly if you do get sick.
Stock Up On Your Antioxidants
Antioxidants are underrated but vital nutrients that help the body stave off the effects of oxidative stress on the cells. There are certain antioxidants like NAC that, amongst other things, can reduce inflammation. Inflammation, especially the prolonged kind, can weaken your immune system, as well as damage healthy cells and tissue. Taking an NAC supplement can help you prevent this, while also directly protecting your respiratory health. Since so many of the seasonal bugs, like flu, are respiratory in nature, you may want to include this in your diet as an extra method of protection for your health. When you’re planning to add any supplements to your diet, it’s always a good idea to talk to your doctor about it first. This is especially true if you take any medication to manage your health, already.
Pay Some Attention To Your Gut Health
The recent focus on gut health is more than just a fad. We’re continuously discovering how important it is to manage a healthy gut biome. Eating healthy probiotics, such as yogurts and kimchii, helps to modulate the immune system, and improve your immune responses in general and specifically when pathogens enter the system. We often introduce these pathogens to our body through what we eat, depending on who has been handling it. Feeding your gut microflora increases the immune defenses in your gut, specifically, as well, making you less likely to get sick from there. There are a host of ways to improve your gut health, such as by making sure you eat more fiber and avoiding processed foods, like those high in refined sugars.
Try Some Elderberry Syrup
One ingredient that has become a lot more popular, as of late, is elderberry syrup. This is a long-historied natural remedy that has been making the rounds in wellness circles thanks to its antiviral properties. Elderberry is rich in antioxidants as well as vitamins, including vitamin C. As a vitamin C supplement, it can sometimes work better than pills, as syrup which is absorbed more easily in the stomach has higher reserves of bioavailable vitamin C. This bioavailability is important, as it determines how easily your body can actually absorb the nutrients that you’re eating. Opt for high-quality, organic syrups free of added sugars for maximum benefit.
Exercise Regularly
If you’re looking to keep your immune system in good health, then exercise can be one of the most valuable tools at your disposal. Moderate exercise can boost your circulation, which improves the impact of nutrition around the body, including the supplements we’ve covered here. What’s more, it also improves the immune system’s ability to detect and fight infections. Enhance your body’s defenses with at least 30 minutes of exercise five days a week. You want to avoid overexerting yourself, however, as overly intense exercise can actually end up affecting your immune system in the short term. Outdoor workouts provide additional benefits, like exposure to sunlight for vitamin D production. Consistent physical activity not only helps prevent illness but also promotes overall health and stress reduction.
Get The Flu Vaccine
If catching the flu is a serious concern to you, whether due to age, health circumstances, or otherwise, then you should ask about getting the flu vaccine. Most people will get over the flu just fine without the vaccine, but you shouldn’t take that risk if there are factors that could put you at a greater risk. While the vaccine may not prevent the flu entirely, it can lessen symptoms and complications if you do contract it. Speak with your healthcare provider about getting vaccinated early in the season. You might feel a little sick for a while after taking it, but you will recover a lot easier and quicker than you would from the real flu.
Maintain Your Stress Levels
When you’re stressed, your body is in a weakened state. For one, it actively weakens and hinders your immune system, making it less able to fight off illnesses. What’s more, stress can cause inflammation in the body, including the back and joints, which can make you more susceptible to seasonable bugs, as well. You want to suppress the levels of cortisol (also known as the stress hormone) in the body. To that end, you should practice some stress management techniques. Mindfulness, meditation, and yoga are all widely popular techniques for lowering stress levels. Developing a consistent self-care routine ensures that stress doesn’t take a toll on your immunity. When you’re calm and balanced, your body is better equipped to fight off colds and flu.
Stay Moisturized
Just as hydrating by drinking water (or eating foods high in water content) is important, the same goes for hydrating your skin. Your skin is a barrier protecting your body from the outside world, which includes the pathogens that spread illnesses. Suppose your hands are drying out, whether due to frequent handwashing or cold weather (both common in flu season) then microscopic cracks appear in the skin that make it a lot easier for germs to get in. As such, using a fragrance-free moisturizer after washing your hands, or simply when they feel dry, can play a huge role in maintaining the barrier of the skin. Keep a small bottle of moisturizer at your desk, in your bag, or by your sink for easy access. Maintaining hydrated skin not only makes you feel comfortable but also reduces your vulnerability to infections by preserving your first line of defense.
With the above tips, you can greatly reduce your chances of getting hit by the many bugs and flu flying around this year. Even if they do get you, the same tips can ensure you get through it without getting hit too hard by the symptoms. After all, the immune system helps you recover from illness just as much as it helps you fight it off.
