Just like that, the calendar changes, and everyone is thinking Flu Season. There is nothing magical about November 1st, but I can tell you what causes our immune system to crash and what you can do to assist it. Learn 10 ways to boost your immune system for flu season.
What causes the flu this season?
We all know flu and colds are mostly viruses. Below are the things that make our bodies less likely to fight them off.
- This is the time of year when our bodies get less sunlight, and our vitamin D intake from the sun is lower.
- People are spending less time outside, resulting in reduced exposure to fresh air, grass, and trees. These all contribute to good health, a healthy gut microbiome, and mental health.
- Oct 31, Thanksgiving, Christmas, and New Year’s all have the same thing in common. We are around a lot of people at parties and events, exposing us to germs/viruses.
- Families are getting less sleep with these events.
- There is increased stress associated with these events and gatherings, as the school year is in full swing.
- People are eating more calories, sugar, food colorings, processed foods, and alcohol this time of year.
- At gatherings, people usually sit around and talk without much exercise.
Add all these up, and our body can’t fight the germs like it does in the warmer months of the year. If you live in Australia, their prime flu season is April through July, which is their coldest and darkest season of the year.
10 Ways to Boost Your Immune System
Healthy foods consumed help your body fight off sickness. The body’s immune system is better at fighting off viruses and invaders with proper nutrition. As a Registered Dietitian, I talk to many people about their diet. Many adults tell me they don’t like or eat fruits and vegetables. They are missing out on antioxidants, phytochemicals, vitamins, and minerals our bodies use daily to keep healthy.
1. Fruits and vegetables are loaded with vitamins C, A, folate, K, Fiber, and minerals such as potassium, calcium, and magnesium. We should eat about 3-5 servings of vegetables and 2-4 servings of fruits every day. Most Americans are short in both categories. I make it a goal to eat about 30 different plant foods in a week- See blog on 30 plant foods. Some weeks, I can eat 70 different plant foods a week.
Vitamins C and A are the big fighters for the immune system, and you can get those from oranges, lemons, limes, kiwi, grapefruit, berries, tomatoes, peppers, broccoli, and spinach. Carrots, pumpkin, sweet potatoes, and green leafy veggies provide Vitamin A. B Vitamins are also big contenders in the immune system, and are in eggs, leafy greens, and meats.
Zinc is another mineral that goes to bat for your health. You can find zinc in red meat, poultry, seafood, nuts, whole grains, and dairy.
2. Water/fluids are also important as you keep your body hydrated to fight off sickness or to prevent any sickness. Drink fluids hot or cold throughout the day.
3. Exercise 5-6 times per week. Being active with exercise helps your immune system by promoting good circulation in your blood and lungs. It also with better sleep. Germs are flushed out of your system as you rev into exercise mode. It also helps release stress that can decrease our immune system. Have you ever gotten sick after a long, stressful week? If not, then exercise may have helped you out. Exercise also makes you feel good because it releases endorphins in your brain, which can act as painkillers.
4. 80% of your immune system is located in your gut. Be kind to your gut and feed your gut microbiome fiber, plant foods, prebiotics, and probiotics found in fermented foods and fiber. Eat live and active cultures in yogurts and kefir. Start eating fermented foods such as raw sour Kraut, kimchi, and kombucha.
Research has shown that your gut microbiome takes on your environment, the people and animals you live with, and the food you put in your stomach. Prebiotics also work in conjunction with probiotics and come from the fiber we eat in fruits and vegetables. Green bananas, artichoke hearts, onions, and garlic are just a few of the ways you can get prebiotics for your gut.
5. Drink green and herbal Teas daily. A blog on Tea covers the health benefits of drinking Tea. Green tea is loaded with antioxidants, which help the immune system and rev up the metabolism to do its work in the body. It also helps in cancer prevention. So why not?
Don’t forget the herbs that help your immune system, too. These herbs are perfect in tea. Mint, Chamomile, Thyme, Elderberry, Calendula, Echinacea, and oregano. Buy tea bags, and use fresh or dried herbs. Herb blog link.
6. If you are not able to get in the sunshine each day, talk to your doctor about taking a Vitamin D3 supplement for the winter months. This vitamin can only come from the sun and food sources such as salmon, eggs, and fortified milk and cereal. When winter comes and you don’t get outside, you run low on this vitamin. Vitamin D does help boost your immune system and mood.
20 years ago, I started taking Vitamin D3 during the winter, since I knew there was no sunshine for half the year in Minnesota. I got my blood checked for my vitamin D level in August. My levels were “good,” my doctor said. They were 32 ng/ml, and the deficient number is less than 30 ng/ml. 30-39 ng/mg is adequate, 40-59 ng/mg is optimal. If my levels were 32 when exposed to the sun in the summer, then I am sure they would be low in the winter. I started my family and myself on Vitamin D3 in the winter and noticed we were not getting sick like other families.
Many studies show that vitamin D also helps with the prevention of colon cancer. The RDA for Vitamin D is 600 IUs and 800 IUs if you are over 70 years old. A multivitamin contains about 400 IUs. Talk to your doctor about how much you need. Mayoclinic.com says vitamin D helps your immune system become stronger, fighting off infection.
7. Get enough sleep. When you are stressed and not sleeping well, you leave the door open for a weakened immune system. Your body needs 7-9 hours of sleep each night to go into what I call dishwasher mode to clean out the junk in your body each night. Our brain, liver, kidneys, digestive system, heart, and bloodstream all get cleaned at night while we sleep. Cut screen time and blue lights an hour before bed so you can get your body to sleep. For more sleeping tips, see this blog link.
8. Wash your hands. This seems common sense, but how many of you remember to wash your hands at the most important time? I wash my hands when I walk in the door of my home. The germs stop there. Most of the time, I have been around coworkers, strangers, and all kinds of germs. If I were to rub my eyes or touch my mouth or nose with unwashed hands, it would make for a great host to a virus. Washing hands before meals, after going to the restroom, before handling food, and multiple times of day will also help reduce illness. Also, don’t rub your eyes this brings the germs to the eyes.
9. Spending time with God by reading your bible and praying is a great way to boost your immune system. If you are stressed out, take your troubles to God or find a verse to think on or meditate on. God’s word is like medicine to the spirit. If you are stressed, again, you tend not to fight off sickness as well. It’s all a matter of a healthy body, mind, and spirit.
10. Connect with people. It’s not good to be alone. When we are alone, we become isolated. We need people to activate our brains and help us with our emotions, and bring Joy to our lives. Spending too much time alone has been shown to cause depression and health problems. One bad habit can lead to another bad habit.
Finally, this is a bonus one that you may not be able to prevent. I was sicker when my kids were little and developing their own immune system. They deprived me of sleep and every single one on the list above. I have had fewer sicknesses now.
Plan to stay healthy this flu season and take care of your immune system and body.
Immune Assist Recipes for the Winter
Elderberry syrup- we make it every fall and take 1 TBSP each morning.
- 1 cup dried elderberries
- 1 tablespoon dried orange peel
- 2 teaspoons dried or grated ginger root
- 2 cinnamon sticks
- 2 cardamom pods
- 2 whole cloves
- 3 cups water
- Raw honey to taste- ¼ cup to ½ cup
Add ingredients to 3 cups of water. Reserve honey to end. Simmer for 20 minutes. Strain through a cheesecloth or sieve. Let the mixture cool and stir in the honey to taste. Store in clean, covered jars in the refrigerator. Take 1 TBSP daily for added immune support or add to your tea.
Golden Milk, Hot or Cold
This has many antioxidants for the immune system
- 4 cups milk ( I like half milk and half coconut milk)
- ¼ cup grated fresh turmeric or 2 tbsp dried turmeric. ( I like fresh turmeric)
- ½ tsp dried cardamom
- 1 tsp cinnamon
- 1/4 tsp black pepper if desired. Helps absorb turmeric.
Simmer 20 minutes, strain, and add honey to taste. Drink warm or cold. Refrigerate in a glass jar.
Barbara O’Neill Flu and Cold Buster
You can try it to your own taste with herbs and foods that boost the immune system.
- One clove of Garlic crushed
- ¼ tsp fresh Ginger
- 1 drop eucalyptus oil
- Juice of 1 Lemon
- ¼ tsp cayenne pepper or to taste
- 1 tsp raw honey
- ½ cup hot water
Mix and drink to boost your immune system during a cold or flu.
“The advice and recipes above are not to replace a medical doctor or diagnose if needed. These are tips to help you live a healthier life and keep sickness away.”
Follow me on Instagram or Facebook in the links below. Sign up for my dabillaroundthetable digest email.
