6 Ways to Boost Your Immune System Before Flu Season

As flu season approaches, taking steps to strengthen your immune system can make a significant difference in your overall health. By adopting healthy habits now, you can reduce your risk of getting sick and ensure your body is prepared to fend off infections. Here are some practical strategies to help you boost your immune system before flu season hits.

1. Eat nutrient-rich foods

A balanced diet filled with immune-boosting foods is essential for keeping your body strong. “Incorporate plenty of fruits and vegetables, particularly those rich in vitamins C and E, as well as zinc and antioxidants,” said Corey Cramer, M.D., a physician at Inspira Medical Group Primary Care. “Foods like citrus fruits, berries, spinach, nuts and seeds can help fortify your immune system.”

2. Stay hydrated

Drinking enough water is crucial for maintaining your body’s natural defenses. Proper hydration supports the function of every system in your body, including your immune system. Aim to drink at least eight glasses of water daily, and consider herbal teas or broths as additional sources of fluids.

3. Get regular exercise

“Regular physical activity keeps you fit and enhances your immune response,” said Dr. Cramer. “Exercise promotes good circulation and strengthens your immune system.” Whether it’s a daily walk, yoga or a more intense cardio workout, find an activity you enjoy and make it a habit.

4. Prioritize quality sleep

Your body needs rest to repair and strengthen its defenses. Aim for seven to nine hours of quality sleep each night to give your immune system time to recover and prepare to fight off potential infections. Create a relaxing bedtime routine and stick to a consistent sleep schedule to improve your sleep quality.

5. Manage stress effectively

Chronic stress can weaken your immune system, making you more susceptible to illness. Incorporate stress-reducing activities into your daily routine, such as meditation, deep breathing exercises or calming hobbies you enjoy. Taking time to relax and unwind is crucial for maintaining your immune health.

6. Consider immune-boosting supplements

Certain supplements, such as vitamins D and C and probiotics, can help support your immune system. Talk to your doctor before adding new supplements to your routine to ensure they’re appropriate for your health needs.

Bonus: Get your flu shot

“While the flu shot doesn’t boost your immune system directly, it does play a critical role in protecting you from the influenza virus,” said Dr. Cramer. “The vaccine trains your immune system to recognize and fight the flu more effectively, reducing your risk of severe illness.” 

By incorporating these immune-boosting strategies into your daily life and getting your flu shot, you can give your body the support it needs to stay healthy and resilient. Don’t wait until flu season is in full swing—take action now to fortify your immune system.

Schedule your primary care appointment today to ensure you’re protected before flu season arrives.