Fighting This Year’s Flu Season: How To Support Your Immune System Through Food & Lifestyle Changes
October 4, 2022
Author: Megan Hoying
Editor: Chloe Sinel & Ryan Hammel
I think we can all relate to the never-ending “college flu” that infects nearly every student as soon as we step onto campus. The runny nose. The deep cough. The red eyes. Name a symptom, and we’ve probably experienced it. This flu season, it is time to actually take care of our bodies and our health. Here are tips and tricks for boosting that immune system:
1. Getting Your Flu Vaccine
First and most important: get the flu vaccine. It is best to get this done as soon as possible—ideally before the end of October. There are many different flu viruses, and they are always adapting, but the composition was reviewed and updated for this season to protect against influenza as best as possible.
2. Eating A Balanced Diet
Having a balanced diet is so important to not only boost your immune system, but also give you the most energy throughout the day. The easiest way to track if you’re maintaining a balanced diet is to make sure you have a protein, which creates antibodies—immunity cells that helps our body fight viral infections; a healthy fat—peanut butter, or oils like avocado or olive oil; and a carbohydrate, which includes non-starchy carbs, such as dark leafy greens and veggies that contain high amounts of fiber to support out gut health, in each meal. Having a healthy gut microbiome supports the immune system because it makes your body more prepared to fight the bad bacteria or virus that enters your body.
3. Incorporating Supplements Into Your Daily Routine
Having a balanced diet should, in theory, supply your body with all of the nutrients and vitamins it needs to fight an infection or virus. However, if you notice any gaps in your diet, it is important to consult a doctor about what supplements are best for you. The most popular supplements to take for the immune system are vitamin D, which supports monocytes and macrophages (white blood cells that attack pathogens) and can decrease the risk for upper respiratory infections; zinc, a mineral that helps with the inflammatory process and immune cell development, and can decrease the length of the common cold; and vitamin C, which aids immune cells in fighting off infection.
4. Staying Hydrated
Water helps “detox” the body and remove any toxins in our systems. It also helps our blood transport and distribute nutrients to vital organs. It can be hard to remember to drink water during our busy days, so I would recommend getting a water bottle you love and carrying it around with you. You can also try increasing your intake of teas and broths during these colder months too.
5. Reducing Stress
When we are stressed, our bodies release a stress hormone called cortisone. When cortisone is released, our fight or flight response is activated, and our energy goes towards fighting the cortisol instead of fighting infections and bacteria that enter our systems. We will never be able to get rid of all of our stress, but a proper stress management plan and techniques (such as reading, taking a long shower, going for a walk, listening to music, or hanging out with friends and family) can help lower the cortisol levels.
6. Getting Enough Sleep
Studies have shown that a person who is lacking sleep is more vulnerable to developing an infection after being exposed to a virus. When your body is sleeping, it releases cytokines, which help fight infections. When you get less sleep, the number of cytokines decreases in the body, resulting in the development of a virus. It is recommended to get eight hours of sleep every night. Make a plan that works with your schedule, deciding which days you can sleep in, and which nights you can go to sleep earlier.
7. Exercising
Exercising, even if it's just 20 minutes of moderate exercise, can improve your overall health and well-being, therefore contributing to a healthy immune system. Exercise can even increase the production of white blood cells, which destroy the bacteria infecting the body. Exercising can also help lower cortisol, the stress hormone.
All in all, it is important to find what works best for you. Find a healthy diet you can stick to, a sleep schedule that will help reach 7-8 hours of sleep, and stress management techniques to promote relaxation. Living a balanced lifestyle is best for creating a stron immune system.
References:
“Frequently Asked Influenza (Flu) Questions: 2022-2023 Season.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 12 Sept. 2022, https://www.cdc.gov/flu/season/faq-flu-season-2022-2023.htm.
Kubala, Jillian. “Can Supplements Fight Coronavirus (COVID-19)? 15 Immune Boosters.” Healthline, Healthline Media, 19 Apr. 2021, https://www.healthline.com/nutrition/immune-boosting-supplements#3.-Vitamin-C.
Vetter, Christina. “How Gut Health Affects the Immune System and How to Boost It.” How Gut Health Affects the Immune System and How To Boost It, ZOE, 9 May 2022, https://joinzoe.com/learn/gut-health-and-immune-system.
Quinn, Maggie. “Hydration for Immune System.” UCI, https://ssihi.uci.edu/tip/hydration-for-immune-system/#:~:text=Our%20immune%20system%20is%20highly,nutrients%20to%20each%20organ%20system.
Web. “How Does Stress Affect the Immune System?” UMMS Health, 25 Sept. 2022, https://health.umms.org/2020/11/10/stress-immune-system/.
“Can Lack of Sleep Make You Sick?” Mayo Clinic, Mayo Foundation for Medical Education and Research, 28 Nov. 2018, https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757.
“Exercise and Immunity: Medlineplus Medical Encyclopedia.” MedlinePlus, U.S. National Library of Medicine, https://medlineplus.gov/ency/article/007165.htm.
