How to Support Your Immune System During Flu Season
Flu Season (my least favorite season of the year)
The Centers for Disease Control and Prevention (CDC) has been tracking and analyzing flu activity in the United States since 1982. According to CDC estimations, the timing and duration of flu season varies, however peak flu activity typically happens between December and March. In addition to the obvious ways to protect yourself from getting sick (avoiding close contact with people who are sick and when you are sick, covering your mouth and nose when you cough or sneeze, washing your hands and disinfecting frequently touched surfaces often), I’m sharing some additional ways you can keep your immune system in good balance.
It All Starts With the Gut
Our gut is our body’s first line of defense (besides our physical skin barrier). Almost 70% of our immune cells live in our gut. The gut controls the dial on inflammation in the body. It’s the gateway to all disease. Focusing on a nutritious diet can help reduce how often you get sick and for how long. The key here is to reduce inflammation in the body.
Here are some of my favorite ways to support natural healing (in order of my most favorite). Keep in mind that no one diet or lifestyle works for everyone. I encourage you to try different foods and to do your own research to determine what works best for you. Experiment, listen to your body, and honor your bio-individuality.
*DISCLAIMER: The information on this site is for informational purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Some of these substances may interact with medication. Be sure to check with your doctor before adding any traditional medicinals to your routine.
Tea is definitely my go-to when I want to boost my immune system. I like to infuse any combination of the next four foods to drink as tea. I’ve also tried making my own fire cidar/tonic that includes these four ingredients.
Turmeric has anti-inflammatory and neuro-protective benefits. The active compound in turmeric, Curcumin, has been shown to reduce oxidative stress. You can make turmeric tea by peeling the skin of the root, adding it to boiling water, and letting it simmer for 10 mins before straining and serving.
Ginger is known for its anti-inflammatory, anti-microbial and anti-tumor properties. It’s used to stimulate digestion and is a popular remedy for nausea. You can add it to any dish.
Lemon has powerful antibacterial and astringent properties. It’s high levels of Vitamin C, antioxidants, and flavonoids provide immunity protection against colds, flus and many other bacterial or viral infections. It pulp also supports digestion. You can drink fresh squeezed lemon juice, eat its pulp or drink hot lemon water.
Garlic has powerful antibacterial, anti-fungal, and antiviral properties. Unlike conventional antibiotics, it may have the ability to fight different virus strains. The ingredient responsible for garlic’s medicinal properties, Allicin, loses its potency when heated, so its health benefits are best when consumed raw. You can eat it or infuse it in tea.
Echinacea is a well-known cold and flu combatant due to its immune strengthening and antimicrobial properties. You can find echinacea as liquid extracts, juices, capsules, and teas.
Additional Tips & Habits
Here are some additional tips and habits that can help you better support your immune system and boost your overall health and well-being.
Eat more whole foods and remove irritants from your diet. Whole foods are any foods that have not been processed, packaged, or altered in any way from their natural state (vegetables, fruits, grains, beans). Avoid fried food, processed food, simple sugars, excess red meat, refined carbohydrates (like white flour, white sugar, whole wheat products unless sprouted), alcoholic beverages, and dairy. These tend to cause inflammation in the body.
Increase foods rich in antioxidants and high in Vitamin C. Some examples include berries, cantaloupe, grapefruit, honeydew, kiwi, mangoes, nectarines, orange, papaya, brussels sprout, cauliflower, kale, peppers (red, green, yellow ), snow peas, sweet potato, tomatoes and more.
Increase water and fluids. Water is the foundation of life and is essential to our health. Our body needs adequate water to function properly.
Regular physical activity is an integral part of health and wellness that enhances digestion and immunity. This can be anything that gets your body moving. Create a space for movement that feels natural, authentic, and enjoyable for you. A few of my favorites ways to get moving are walks, sports, lifting, dancing, and swimming. Regular physical activity also reduces stress and tension. Speaking of stress….
Reduce stress and stressful activity by doing more things you enjoy. Stress disrupts the parasympathetic nervous system and increases cortisol in the body. Some strategies that work for me are changing my perspective and incorporating more calming lifestyle activities into my life to create balance like yoga, journaling, cuddling or meditation.
Rest your body heals when you rest. Personally, I aim to get at least 7-8 hours of sleep every night. I believe that the flu and winter season is nature’s way of telling us that we need to prioritize rest, because who really wants to be up and about in the cold weather with a bunch of sick people on the loose?
Feel free to share in the comments how you support your immune system during flu season. I’m happy to share any additional info or resources that you might find helpful.
💚 Trev