As the cold and flu season approaches, it is more important than ever to keep your immune system in tip-top shape. There are many various ways to do this, but we have compiled our five favorites here. These include both dietary supplements and lifestyle changes that are easy to make and can have a big impact on your health. Let us get started!
Stay hydrated
A very simple yet effective method to help boost your immune system is to make sure you are staying properly hydrated. The human body is comprised mostly of water, so it is no surprise that being even slightly dehydrated can have a big impact on our health. When you are properly hydrated, your body is able to function at its best and fight off infection more effectively.
Make sure that you are drinking plenty of fluids throughout the day, especially when you are feeling under the weather. Water is always a great choice, but herbal teas and fruit-infused waters can also be beneficial. And if you find it hard to drink enough water, you can try alternatives like low-cal popsicles or vegetable broth. These work especially well if you are feeling ill.
Keep alcohol in moderation
While we are on the subject of taking fluids, let us discuss the fun kind. Alcohol is a known immunosuppressant, which means it can weaken your immune system and make you more susceptible to illness. So, if you are trying to stay healthy, it is best to keep your consumption in moderation. Alcohol also has the ability to dehydrate you, so be sure to drink plenty of water if you do decide to indulge.
We are not saying that you need to give up alcohol entirely. Just be mindful of how much you are drinking and try to stick to one or two drinks per day. This will help you stay healthy without sacrificing all the fun.
Get plenty of sleep
Sleep is another important factor in maintaining a strong immune system. When you are well-rested, your body is far better able to fight off infection and disease. So, make sure you are getting enough shut-eye. Most adults will need between six and eight hours of sleep per night.
If you are having some difficulty falling asleep or staying asleep, there are a few things you can try. Establishing a regular bedtime routine every night can help signal to your body that it is time to wind down for the night. And avoiding screens (or any harsh, blue light) in the hour before bed can help you relax and prepare for sleep. You might also want to try some tried and tested relaxation techniques like deep breathing or progressive muscle relaxation. You can also try over-the-counter sleep aids like diphenhydramine or melatonin, but we would suggest those only as a last resort.
Try dietary supplements
While getting your vitamins and nutrients from the food you eat is always best, it can be difficult without a properly-balanced diet. And if you have a busy family life, a healthy diet is not always at the very top of the priority list. Fortunately, there are many different dietary supplements that can help to fill in the gaps to boost your immune system, like immune support gummies. Elderberry, vitamin D, vitamin C, and zinc are some of the most popular and effective options. For example, elderberry is a powerful antioxidant that can help fight off infection, while vitamin D helps regulate the immune system.
You can find elderberry and vitamin D in many forms, but we recommend gummies because they are easy to take as a dietary supplement and taste great. There are many different brands on the market, so you can certainly find one that is perfect for you and your immune health. Elderberry gummies and vitamin D gummies can be found at most major retailers, or you can order them online. Fortunately, they often have a high customer average rating value and are made with natural flavors (no artificial flavors or high fructose corn syrup), so you can take them worry-free.
Exercise regularly
Finally, another great way to keep your immune system strong is to exercise regularly. Exercise helps improve circulation, which allows the body to distribute infection-fighting cells more effectively and can help your body to better prepare for future infections by being able to detect them earlier. Exercise can also help to reduce your stress levels, which can have a negative impact on immunity. Also, physical activity can help to flush out bacteria from your lungs and airways, so this can help lower your odds of getting sick. So, even if you do not feel like working out when you are sick, it is still important to get at least a little exercise in.
Of course, you do not have to go overboard. Just moderate exercise a few days or times per week is enough to keep your immune system functioning properly. And if you are feeling a little bit under the weather, just take it easy (plenty of rest and fluids) and focus on gentle activities like walking or yoga.
Take steps to avoid infection
Prevention is key. And if the Covid pandemic has taught us anything, it is that we need to be more mindful about it. That means wearing a mask if you are feeling sick so that you do not spread disease to others. It also means that you should be washing your hands regularly and social distancing whenever possible.
We know it is not always super easy to do, but these simple steps can make a real noticeable difference in keeping you and your loved ones healthy. So, do your best to avoid infection, and if you do get sick, be sure to see a doctor right away.
The bottom line
By following these simple tips, you can help keep your immune system strong and healthy just in time for cold and flu season. Just remember to keep some gummy vitamins handy (like elderberry and vitamin D), just in case you need a little extra boost. And if you do happen to get sick, make sure to drink plenty of fluids, rest, and see your doctor if your symptoms persist. Also, do not forget about prevention. If you are feeling sick, stay home if possible, and wear a mask and social distance. It may just be a cold, but no one else wants your cold, either! So with a little effort and a few preventative measures, you and your family can stay healthy all season long!
