Strengthening Your Immune System This Cold & Flu Season
Simple, Science-Backed Steps to Build a More Resilient Immune System
The cold & flu season is here again—are you doing everything you can to keep your immune system strong? These simple, natural strategies can help your immune system clear incoming infections before they spread throughout the rest of the body.
Vaccines, masks, and hand washing have their place in the scientific literature and can be incredibly effective in the right setting. Here are 5 ways to help the immune system work much better in your favor.
Infecting the Host in 3 Steps
Step 1: The virus attaches to receptors on the surface of cells in the mucous membranes. COVID-19 uses ACE2 receptors, the influenza virus uses hemagglutinin, and rhinovirus often binds to ICAM-1 receptors. This attachment allows the virus to gain entry into the host cell.
Step 2: Inside the host cell, the virus releases its genetic material and hijacks its machinery, including ribosomes and enzymes, to produce viral proteins and replicate its genetic material.
Step 3: The replicated viruses are released from the host cell, destroying it. These new viral particles infect neighboring cells or enter the bloodstream. The immune system responds by producing inflammation, fever, and other symptoms like pain and mucus production to combat the infection.
1. Eat Well to Nourish Your Immune System
When a virus comes into contact with the upper airway, the mucous membrane releases interferons and cytokines that recruit inflammatory cells to clear the virus before it enters cells to reproduce. We need the right amount of vitamins (Vitamin C) and minerals (zinc) for these pathways to function correctly.
During the cold and flu season, prioritize nutrient-dense foods like citrus fruits, leafy greens, and healthy fats to crowd out processed foods. Your epithelial cells should function at their best to help prevent an infection.
Practical advice: Add garlic, ginger, olive oil, and spinach to your meals to support your immune health during the colder months. Some good stews and soups can be quite effective.
2. Prioritize Sleep for Recovery and Protection
During sleep, your body produces cytokines—proteins that help clear the virus and virus-infected cells that have induced inflammation. Sleep deprivation reduces these cytokines and other infection-fighting antibodies.
Practical advice: During the cold and flu season, prepare for bed sooner and aim for 7-9 hours of restful sleep. If you have a lot on your mind, write them down, knowing you’ll address them when the right time comes.
3. Stay Active, Even in Cooler Weather
Exercise isn’t just good for mood and better sleep. It improves circulation, allowing immune cells like natural killer cells to move more efficiently through your body. This enhances your immune system’s ability to detect and respond to potential infections.
Practical advice: Even if the weather doesn’t seem ideal, bundle up with the right outdoor gear (insulated shoes, woold baselayers), and take an engaging 20-minute walk or do a stretching routine at home to keep your body active without overexertion.
4. Hydrate to Support Immune Function
What dehydrates us are caffeine, sugar, alcohol, and dry weather. Though we may not be dehydrated in the clinical definition of dehydration, inadequate fluid in the body can make it hard for things to work as intended. Adequate hydration ensures that your lymphatic system, which carries infection-fighting cells, functions smoothly.
Practical advice: Hydrate consistently throughout the day and try warm herbal teas and soups if cold water isn’t appealing in winter.
5. Reduce Stress for a Stronger Immune Response
Chronic stress increases cortisol levels, suppressing the activity of lymphocytes, the white blood cells responsible for defending against infections. It’s not about stress avoidance but learning healthy coping strategies.
Practical advice: 5 minutes of deep breathing or mindfulness exercises such as journaling daily to manage stress to lower levels.
If you’re looking for more personalized advice to support your immune system this season, book a 1:1 coaching session at www.drashori.com.
Wishing you health and resilience this season. Every small step you take can make a meaningful difference. Should you catch any seasonal viral infection, a healthier immune system will help you overcome it with less chance of complications.