As summer fades and the leaves start to turn, your immune system likely needs a little extra love. Transitioning from beach days to busy school schedules can put your immunity to the test, causing lingering coughs and sniffles. Thankfully, you can easily incorporate some natural, immune-boosting habits into your routine to keep you energized and healthy all season.
Let’s start by understanding the immune system. It is the primary system in your body that protects you from harmful microbes and fights off disease and illness. When your immune system is in balance, the other systems in your body can work at an optimal level.
Ready to keep your immunity strong as we shift from sunshine to school days? Let’s explore some simple, effective tips that you can start now to keep you healthy through the holidays.
Tip #1: Get Your Zzzs
Don’t underestimate the power of a good night’s sleep. Just like kids need bedtime, adults need 7 to 9 hours of sleep to function and stay healthy. Skimping on sleep—whether to catch up on chores, watch TV, or scroll on your phone—can disrupt your body’s circadian rhythm. As a result, you can weaken your immune system. Sleep is a time of restoration when your body releases cytokines that fight infection; without enough sleep, your levels of these and other immune cells drop, making you more susceptible to illness. In fact, studies show that adequate sleep reduces the risk of getting sick while boosting the effectiveness of vaccines. So, prioritizing sleep, especially during cold and flu season, is essential for keeping your immune system strong.
Tip #2: Manage Your Stress
Stress can show up in many ways—psychologically as anxiety or irritability and physically as a weakened immune system. Chronic stress raises cortisol levels, which can lower lymphocytes, the white blood cells vital for fighting infections. With fewer lymphocytes, your body becomes more vulnerable to illness. To keep your immune system strong, tackle stress early by incorporating healthy habits. Exercise, balanced eating, and meditation—even just 15 minutes a few times a week can significantly reduce cortisol. Everyone’s stressors are unique. It’s important to identify yours through journaling or talking to someone and manage them before they impact your health.
Tip #3: Consider What You Eat … 
I wish there were a single superfood that, if eaten, strengthens your immunity and keeps you healthy throughout the sick season. Unfortunately, it’s not that easy. Only a balanced diet with various nutrients your body needs can keep your immune system at optimal. For the cells in your body to function correctly, they need nutrients, including immune cells. While there is no single food that provides cell protection, there are known nutrients that are known to strengthen immune cells. Vitamin C, D, Selenium, iron, zinc, and protein are essential for healthy cells and a healthy immune system. Finding a balanced diet that incorporates these nutrients daily is the key. Diets that limit nutrients but favor processed foods are not ideal and will often lead to illness.
Tip #4: … And Drink
Hydration is a key, often overlooked, factor in supporting a healthy immune system. While most people know water is essential, they may not realize how it impacts immunity. Staying hydrated helps your body deliver nutrients to cells and remove toxins, which keeps everything running smoothly, including your immune defenses. Proper hydration enables your body to circulate immune cells more effectively, while dehydration can weaken this process, making you more vulnerable to illness. While the amount of water you need varies, a good indicator is to aim for light yellow urine and adjust your intake based on your body’s signals.
Just as staying hydrated is crucial for immune health, it’s also important to consider how what you drink impacts your body—especially when it comes to alcohol. Drinking alcohol can have the opposite effect on your immune system. Even moderate consumption can impair your body’s ability to fight off infections by disrupting the balance of immune cells and weakening your defenses. Alcohol can also dehydrate you, compounding the adverse effects on your immune system. So, while staying hydrated supports immunity, consuming alcohol can undermine these efforts, making it harder for your body to protect itself from illness.
Tip #5: Probiotics and Prebiotics
Most people have some understanding of what prebiotics and probiotics can do for your gut. But this dynamic duo can also help your immune system at the same time. Probiotics are the beneficial bacteria found in foods like yogurt and fermented vegetables, while prebiotics are the fibers that feed them, found in foods like bananas, onions, and whole grains. Together, they help maintain a healthy gut microbiome, which plays a crucial role in your immune function. A balanced gut can boost your body’s ability to fight off harmful pathogens and reduce inflammation. Adding more prebiotics and probiotics to your diet is a simple way to support your immune health from the inside out.
Tip #6: Get Moving
Regular movement and exercise are great for your immune system. Physical activity helps your body circulate immune cells more efficiently, making it easier to detect and fend off infections. Exercise also reduces stress hormones, which (as mentioned in Tip # 2) can weaken immunity when left unchecked. You don’t have to hit the gym hard—moderate activities like walking, cycling, or even dancing can give your immune system a boost. Finding a friend with similar goals can make moving even more motivating. Plus, exercise promotes better sleep, another critical factor in staying healthy (as mentioned in Tip #1). The bottom line? Just keep moving; your immune system will thank you!
Tip #7: Consider Immune System Supplementation
Sometimes, even with the best intentions, life gets in the way of maintaining healthy habits, especially during busy seasons like back-to-school and sports. That’s where supplements can help fill in the gaps. Vitamins like C, D, and zinc are known to support immune function and can be a quick and easy way to give your body a boost when your diet and routine aren’t perfect. Black elderberry, Echinacea, Turmeric, and Garlic are popular herbs that support a healthy immune system. While getting nutrients from whole foods is always best, supplements can be a handy backup plan to keep your immune system strong during hectic times. Just remember to choose high-quality options and talk to your healthcare provider about what’s right for you.
As we navigate the sick season together, maintaining a strong immune system can be manageable with a few smart strategies. By focusing on hydration, balanced sleep, stress management, and staying active, you create a solid foundation for your immune health. Adding support with prebiotics, probiotics, and supplements can further enhance your defenses, especially during those busy periods when it’s hard to stick to perfect habits. Embracing these practices in a balanced way helps keep your immune system resilient so you can face the season with confidence and vitality. Here’s to a healthier and more energetic time ahead!
Disclaimer: This information is being provided to you for educational and informational purposes only. It is being provided to educate you about how to take care of your body and as a self-help tool for your own use so that you can reach your own health goals. It is not intended to treat or cure any specific illness and is not to replace the guidance provided by your own medical practitioner. This information will be used at your own risk based on your judgment. If you suspect you have a medical problem, we urge you to take appropriate action by seeking medical attention.
Sources:
“Nutrition and Immunity.” Harvard T.H. Chan School of Public Health, nutritionsource.hsph.harvard.edu/nutrition-and-immunity/.
Suni, Eric, and Kimberly Truong. “How Sleep Affects Immunity.” Sleep Foundation, 15 Aug. 2023, www.sleepfoundation.org/physical-health/how-sleep-affects-immunity.
“Yes, There Is Such a Thing As Stress Sickness.” Cleveland Clinic, 1 Dec. 2023, health.clevelandclinic.org/what-happens-when-your-immune-system-gets-stressed-out.
