How to Supercharge Your Immune System and Stay Healthy All Winter

From pumpkin spice lattes to cozy fireplace nights, there’s plenty to love about fall. But for many of us, the change in season also brings sniffles, congestion, and other less-than-desirable symptoms.  According to the Centers for Disease Control and Prevention, the flu normally starts off and spreads in October and November, with peak activity occurring between December and February. And this season’s flu vaccine is not as effective as health officials had hoped, which means we all need to take extra steps to boost our immunity.

Here are four expert-approved strategies to help supercharge your immune system and keep you healthy all winter.

1. Get a flu shot

2. Eat healthy

3. Get enough sleep

4. Exercise

5. Wash your hands

1. Get a flu shot

One of the best ways to protect yourself from the flu is to get a flu vaccine each year. The flu vaccine is safe and effective and can reduce your risk of getting sick with the flu by as much as 60%.

The flu vaccine works by protecting you against the flu viruses that are most likely to cause disease in the coming flu season. The viruses in the vaccine change each year, so it’s important to get a new vaccine each year.  The best time to get vaccinated is in the fall, earlier than when the flu season begins. However, it’s still worth getting vaccinated, even if you missed the early window. The flu vaccine is available throughout the flu season, which typically runs from October to May in the United States.

Most people can get the flu vaccine, with a few exceptions. You should not get the flu vaccine if you have an allergy to eggs or if you have had a severe reaction to a previous flu vaccine.  If you’re pregnant, you could get the flu vaccine at any time at some point in your pregnancy.

Getting the flu vaccine is easy and convenient. You can get it from your doctor, at a pharmacy, or even at some workplaces. Many insurance plans cover the cost of the flu vaccine, so check with your insurer to see if you’re covered.

2. Eat healthy

One of the best ways to supercharge your immune system and stay healthy all winter is to eat healthy. When you eat nutritious foods, your body is better able to fight off infection and disease. There are a few simple tips you can follow to make sure you’re getting the most out of your diet.

First, focus on eating plenty of fruits and vegetables. These foods are packed with vitamins and minerals that are essential for a healthy immune system. Make sure to include a variety of different colors and types in your diet to get the most benefit.

Another great way to boost your immunity is to eat foods that contain probiotics. These are “good” bacteria that live in your gut and help keep your digestive system healthy. You can get probiotics from fermented foods like yogurt, sauerkraut, and kimchi, or you can take a supplement.

Finally, make sure you’re staying hydrated. Proper hydration is essential for all aspects of your health, and it can help your immune system function at its best. Aim for eight cups of water per day, and choose beverages that don’t contain sugar or alcohol.

 By following these simple tips, you can help your immune system fight off infection and disease. By eating healthy, you’ll be giving your body the nutrients it needs to stay strong all winter.

3. Get enough sleep

Sleep is one of the most important things you can do for your health. It is when your body rests and repairs itself, and it is crucial for a strong immune system. Aim to get 7-8 hours of sleep every night.  If you are having trouble sleeping, there are a few things you can do to help yourself.  One is to create a bedtime habit and stick with it as much as possible. This could involve taking a warm shower, reading a book, and writing in a journal before bed.

Another tip is to avoid electronic screens for at least an hour before you go to sleep. The blue light emitted by these devices can disrupt your natural sleep cycle and make it harder to fall asleep.

If you still can't seem to fall asleep, try taking some time to relax in a dimly lit room. You could try some deep breathing exercises or listening to calm music.  Getting sufficient sleep is vital for a robust immune system.  So make certain to create a bedtime habit and keep away from electronics earlier than sleep. If you have trouble falling asleep, try relaxing in a dimly lit room.

4. Exercise

There are few things that will benefit your health as much as regular exercise. It is especially important to get regular exercise if you want to boost your immune system. This is because when you exercise, your body releases chemicals that can help fight off infection.

Additionally, regular exercise can help improve the function of your immune system. This is because, when you exercise, your body produces more white blood cells. White blood cells are important for fighting off infection.

So, if you want to boost your immune system and stay healthy all winter, make sure to exercise regularly. Start by doing some simple exercises, such as walking or jogging, and then gradually increase the intensity of your workouts. You should also make sure to exercise for at least 30 minutes each day.

5. Wash your hands

One of the best ways to protect yourself from getting sick is to wash your hands regularly and thoroughly. Here are five tips to help you get the most out of your hand-washing:

1. Use soap and water.

This may seem obvious, but using soap and water is the best way to remove dirt, debris, and other objects that may be carrying bacteria or viruses. Make sure to lather up your hands for at least 20 seconds, and be sure to rinse them off thoroughly.

2. Avoid touching your face.

Your hands come into contact with all sorts of surfaces throughout the day, which means they can pick up all sorts of germs. If you then touch your face, you are more likely to transfer those germs into your nose, mouth, or eyes, all of which are entry points for illness-causing viruses. So, do your best to avoid touching your face as much as possible.

3.Use3. Use alcohol-primarily based totally hand sanitizer.  If cleaning soap and water aren't available, alcohol-primarily based totally hand sanitizers are the following pleasant thing. Look for a sanitizer that contains at least 60% alcohol, and make sure to rub it all over your hands until it is completely dry.

4. Don’t share anything.

This may be difficult if you live with others, but it’s important to avoid sharing items that come into contact with your hands, like towels, dishes, and utensils. If you must share, be sure to wash your hands thoroughly before and after.

5. Wash your hands regularly.

Ideally, you should wash your hands several times throughout the day. But if you can’t manage that, be sure to wash them at least once after you’ve been in a public place, after you’ve blown your nose, after you’ve used the restroom, and before you eat.  

While there are many things you can do to help keep your immune system functioning properly, these tips will give you a great head start in protecting yourself against colds and flu this winter. By following these simple tips, you can help supercharge your immune system and stay healthy all winter.