​​Cold and flu season can be a difficult time of the year, particularly if your immune system is weakened by illness or other factors. Lately, it feels like there are a million different bugs floating around.  Boosting your immune system during this time can help you to fight off infection, stay healthy, and stay on track with your goals.

Here are some tips for how to power up  your immune system during cold and flu season:

1. Eat a nutrient-dense diet: The Standard American Diet includes tons of processed junk food with way too many calories but ironically, few important nutrients. Part of why some people feel hungry no matter how much they eat is that their body is craving nutrients and keeps getting only calories. Eating a healthy, balanced diet is essential for overall health and immunity. Focus on getting plenty of fruits, vegetables, and lean proteins. These foods are rich in essential vitamins and minerals that can help to keep your immune system strong.  We’ll talk about some immune boosting supplements below, but I’d rather those be used on top of a foundation of adequate nutrition.

2. Get enough sleep: Sleep is essential for your body to be able to repair itself, as well as fight off infection. Aim for 7-8 hours of quality sleep each night to give your body the rest and recovery it needs.  If you’re struggling with sleep, check out THIS article.

3. Exercise regularly: Exercise helps to boost your body’s natural immune response. Regular physical activity helps to reduce inflammation and improve circulation, making it easier for your body to fight off infection.  If you aren’t exercising regularly, you need the help of a personal trainer to stay on track.  Fill out the form on the top or bottom of this page and I will be in touch.  Note: once you are feeling sick, it’s best to take a break from exercise.  You need to give your body a rest and it’s not worth the risk of spreading what you have.

4. Manage stress: Stress can weaken your immune system, making it harder for your body to fight off infection. Make sure to take time to relax and do things that you enjoy.  If the sheer volume of things you have to handle is overwhelming, I strongly suggest a written daily planner.  Since having a baby, and now with another on the way, I understand how challenging “just being less stressed” can be depending on the season of life you are in.  No matter what you have going on, there are always ways to better structure a day, organize your space, and manage stress.  You just have to figure out the tactics that work for you and don’t worry about what doesn’t work for you.

5. Take quality supplements: Certain vitamins and minerals may help to boost your immune system. These include vitamin C, zinc, and probiotics. I recommend the On Target Nutrition multivitamin, greens powder, and our immune boost gummies when you’re under the weather.  Talk to your doctor before taking any supplements to make sure they are safe for you. If your doctor doesn’t seem like they know much on the subject, find another doctor that does.

6. Avoid smoking and excess alcohol: Sorry to be a buzzkill but it is what it is.  Smoking and drinking can weaken your immune system, making it more difficult for your body to fight off infection.

7. Wash your hands often: I have never understood why this is so hard for people!  I don’t get sick very often even if I’m around sick people and it is in part, because I routinely wash my hands with soap and water.  Washing your hands regularly is one of the best ways to prevent the spread of infection. Make sure to use soap and water, and avoid touching your face.

8. Stay hydrated: Staying hydrated is important for your overall health and immune system. Make sure to drink plenty of water throughout the day. I highly recommend keeping a reusable water bottle within one arm’s reach of you throughout the day.  You’ll naturally drink more water that way.

Following these tips can help you to boost your immune system during cold and flu season.  Wouldn’t it be nice to avoid the vicious cycle of bouncing from sickness to sickness?

When you are ready to take charge of your health with the help of a personal trainer, I am here for you.  Fill out the form at the top or bottom of this page and I will be in touch : )

Our first location serves Portsmouth, Kittery, and the broader Seacoast community.  Our new location serves Kingston and the broader southern New Hampshire community.   We help people strength train, walk daily, and eat real food.