Support Your Immune System This Fall

Everyone knows the feeling: You wake up one morning with a dry, scratchy throat, maybe a little congestion, a runny nose, or a possible headache, but it’s the unmistakable sense that you might be coming down with something.

Unfortunately, there is no guaranteed way to stop a common cold once it begins. Most colds are caused by viruses and resolve on their own, typically within a week or two. However, taking a few preventive measures may help support your immune system. With cold and flu season right around the corner, consider implementing these lifestyle steps to help potentially reduce your chances of getting sick.

Prioritize Your Sleep

You may have heard it before: “Make sure you get enough sleep,” but it seriously does make a difference. Research has linked inadequate sleep with impaired immune function, making getting enough sleep especially important when you start feeling under the weather. It’s OK to slow down. That may mean going to bed earlier, taking a nap, or cutting back on your normal schedule.

Your sleep environment can matter, too. If temperatures drop where you live, make sure you are properly bundled up and comfortable at night, so the cooler temperatures don’t interfere with your sleep.

Stay Hydrated and Reach for Warm Liquids

Drinking plenty of fluids is another recommendation that appears consistently among many professionals. Staying hydrated is important year-round, but it can be especially easy to overlook during colder months. Cold, dry air can leave you feeling dehydrated and may contribute to an irritated throat, so drinking enough fluids throughout the day can help prevent dehydration and keep you comfortable. Warm liquids such as tea, broth, or warm water with lemon may also help loosen congestion and soothe an irritated throat if you start noticing minor symptoms.

Consider Supplements Early

Zinc and vitamin C are two nutrients commonly associated with supporting the immune system, but the research is more complicated than simply saying they can prevent a cold.

Zinc has compelling evidence for potentially shortening an existing cold, particularly when taken soon after symptoms appear. Vitamin C has not been shown to reliably prevent or cure a cold once it begins, although regular vitamin C intake may reduce the duration of colds for some people. Getting vitamin C through foods is generally preferred over relying on large doses of supplements.

If you are considering supplements, talk with your health care provider about the appropriate product and dosage. They may have side effects and excessive intake can be harmful, especially if you take medications or have an underlying health condition.

Stay Active

We know that when the weather starts to get cold, it gets a lot harder to keep up with regular activity, but this is still an important part of supporting your overall health and immune system. The CDC notes that physical activity can help you feel better, sleep better and reduce anxiety, while emerging research suggests that physical activity may also benefit immune function.

You don’t have to spend hours at the gym to benefit. Walking, climbing stairs, biking, or other moderate activities can help. For most adults, the goal is at least 150 minutes of moderate-intensity physical activity each week or 75 minutes of vigorous activity.

Balance Your Nutrients

Your immune system relies on a variety of nutrients to function properly, making a balanced diet an important part of staying healthy all year round. Focus on plenty of vegetables and fruits, lean proteins, dairy products or alternatives, healthy fats and whole grains. Limit highly processed foods, saturated fats, excess sodium, and added sugars.

As we mentioned earlier, a healthy diet can provide many of the nutrients you need, including vitamins and minerals such as vitamin C and zinc. Think of your diet as the fuel your body uses every day. The better you nourish it, the better equipped your body is to support your overall health.

As we head into cold and flu season, start with the basics: rest, sleep, hydration, exercise and food. These strategies aren’t guaranteed to prevent a cold, but they are part of a healthy lifestyle that can help support your immune system.