Fight the Flu: Seven Tips for a Stronger Immune System
Flu season in the U.S. starts in October, peaks between December and February, and even extends through May some years, according to the CDC. With some hospitals being overwhelmed in states with the highest rates, now is the time to take active steps to strengthen your immune system. And with the “quad-demic” of RSV, COVID, the flu, and norovirus this year, we have even more reason to protect ourselves and our loved ones.
Most people think they should be boosting their immune system–but did you know this concept is inaccurate? Instead, Dr. Suzanne Cassel, an immunologist at Cedars-Sinai, informs us that what we really want is to have a perfectly balanced immune system. “Too much of an immune response is just as bad as too little response,” Dr. Cassel elaborates.
But how can you achieve a balanced immune system? Here are seven tips to help you be immune-healthy during flu season and all year long!
Practice healthy hygiene habits. It seems like a no-brainer, but hygiene is high on the list when it comes to fighting disease. In fact, frequent handwashing alone is an easy way to prevent a multitude of illnesses, reducing respiratory diseases by 16%–21%, according to the CDC. So too is cleaning frequently touched surfaces like doorknobs and countertops regularly. And when it comes to protecting others from your sickness, be sure to stay home when you are under the weather and cover your mouth and nose when coughing and sneezing. Lastly, it’s so important to avoid touching your eyes, nose, or mouth
Balance your immune system. Incorporate a daily immune support supplement to help keep your immune system balanced throughout the year.
An all-natural immune supplement such as del-IMMUNE V® will help balance the microbiota, or organisms, that live in your gut. del-IMMUNE V® uses the power of metabiotics to initiate the production of immune mediator cells that the body requires to maintain proper immune function and balance. This balance is critical, as your gut microbiota are responsible for turning the intestines’ natural immune function on and off. That’s why del-IMMUNE V® has the power to protect your immune system during flu season and throughout the year against viruses, bacteria, allergies, and stress. del-IMMUNE V induces active immune substances to support healthy microbiota function.
Since a balanced gut is a happy gut, you may also benefit from taking a daily probiotic such as delPRO™ (infused with del-IMMUNE V®) to regulate your digestive and immune health. Try to incorporate probiotic- and prebiotic-rich foods to help to replenish the beneficial bacteria in your gut. Yogurt, kimchi, miso, and sauerkraut are some examples of probiotic-rich foods, while whole grains, bananas, soybeans, and artichokes contain prebiotics.
Look for opportunities to reduce stress. Many people underestimate the negative impact that stress can have on their bodies. Due to a connection between the gut and the brain called the gut-brain axis, psychological stress is highly linked to overall inflammation and physical disease.That’s why taking conscious action to lower your stress level is crucial. Some simple ways to do this include daily meditation, yoga, a warm bath, taking a walk or a mid-day cup of tea.
Additionally, there are all-natural supplements that can help soothe and settle the mind. Ashwagandha, for example, is an adaptogen that helps promote overall well-being, enhance brain vitality, and balance the body’s response to stressors by reducing levels of cortisol, the stress hormone. It is a key ingredient in our Brain Immune Gut™ cognitive metabiotic gummy supplement with the added benefit of strengthening the immune system and balancing the gut.
Make time for exercise. While it’s common knowledge that working out is good for your heart, exercise has also been scientifically proven to improve metabolic and immune health, both on a short-term and a habitual, long-term basis. Exercise increases the circulation of white blood cells, the immune cells that fight disease, allowing them to detect and target illnesses more efficiently. And if your physical activity isn’t too intense, it can decrease the release of stress hormones, which, as we discussed, is exactly what we want.
Some other benefits of exercise are increased metabolic activity (see the results of our recent clinical study on how del-IMMUNE V improves metabolic health), better absorption from food, better blood flow, and better organ function. You should try to get in at least 30 minutes a day of moderate cardio, like walking, swimming, biking, or running
Get enough sleep. According to the Sleep Foundation, sleep plays a critical role in the robustness of your immune system. It’s your body’s period of rest and slowed muscle activity, which frees up energy for your body to increase its immune activity, helping you recover from illness or repair injuries.
The role of sleep in healthy immune activity explains why scientists have found that a lack of sleep can make your body produce fewer antibodies in response to the flu vaccine and other vaccines. Make sure you get at least 7 or 8 hours of sleep daily to be your healthiest self!
Consider the flu vaccine. The CDC recommends that everyone 6 months and older get a yearly flu vaccine by the end of October to help protect against flu viruses. Vaccination is especially important for people at higher risk of serious flu complications, including young children, pregnant women, those with certain chronic conditions, and people 65 years and older. However, everyone’s situation is unique, so discuss vaccination with your doctor to help make the best decision for you.
Eat a nutrient-rich diet. A healthy diet is one of the most effective ways to support your immune system. Your body needs a variety of vitamins and minerals to function properly, and some nutrients are especially crucial for immune health. Foods rich in vitamin C (such as citrus fruits, bell peppers, and broccoli), zinc (found in nuts, seeds, and beans), and vitamin D (found in egg yolks and certain fish) play a direct role in immunity.
Fighting the flu and other viruses starts with balancing your immune system. By adopting a healthy lifestyle that includes a nutrient-rich diet, regular exercise, adequate sleep, stress management, and good hygiene practices, you can fortify your defenses and reduce your chances of getting sick. Along with these habits, hydration and proper supplementation can further enhance your body’s ability to ward off infections.
Be proactive this flu season by taking these steps—and if you do catch the flu or another virus, your body will be better prepared to handle it quickly and effectively. Stay healthy and fight the quad-demic with confidence!
