Published:
February 2, 2022
A healthy immune system can help your body ward off illnesses like colds, flu and COVID-19. And during these challenging times, who doesn’t want the strongest immune system possible?
Vaccines are the single best way to strengthen your immune system and help prevent the flu and COVID-19 and the potentially life-threatening complications these viruses can cause.
Good nutrition—including adequate hydration—is also a great way to give your immune system a boost and help you stay well.
Vaccine Recommendations: Influenza and COVID-19
The CDC recommends everyone six months of age and older get the flu vaccine each year. Influenza complications are not limited to people with other underlying health conditions and the elderly. Children and healthy adults are also at risk for serious complications like pneumonia.
The CDC also recommends everyone five years of age and older get a COVID-19 vaccine, and if eligible, get a booster shot. Vaccines help reduce your risk of serious illness and hospitalization from the coronavirus and not only protect you, but also your family and the community.
The Importance of Hydration
Staying well hydrated—in all seasons—is vital to your immune system. Drink water routinely throughout the day, whether you have a cold or flu, or you’re just trying to avoid illness. Add a squeeze of lemon, lime, orange or grapefruit for an extra boost of vitamin C.
Everyone should have at least eight 8-ounce glasses of water daily. Men need more than women. The U.S. National Academies of Sciences, Engineering & Medicine recommend that women drink 11.5 cups per day and men 15.5.
A Boost from Nutrients
Certain nutrients are powerhouses when it comes to boosting your immune health. Here’s a quick guide on how to load up on important nutrients through the food you eat:
- Vitamin C: kiwi fruit, red bell peppers, citrus fruits (oranges, lemons, limes, grapefruit), pineapple, broccoli, Brussels sprouts, tomatoes, sweet potatoes, spinach
- Beta Carotene: sweet potatoes, carrots, yellow/orange squash, dark green leafy veggies
- Vitamin D: fortified cereals, plant-based milks (naturally from sunlight)
- Vitamin E: nuts, seeds, spinach, broccoli
- Zinc: nuts, pumpkin seeds, sesame seeds, beans, lentils
Boost Your Gut Health
Much of your immune system lies within your gut. Help keep your gut healthy by consuming probiotics such as:
- Natural (think glass, refrigerated jars) sauerkraut
- Kimchi and other naturally fermented vegetables
- Fermented drinks like kombucha and kefir
- Yogurt
Limit/Avoid Junk Food
Although it may be tempting to eat comforting foods, be careful of your portion size. Avoid overly processed food, and sweetened and diet drinks (soda, bottled teas, juice).
Foods that are low in nutrients and high in preservatives, sugar, and salt tax your immune system since they include extra ingredients that your body can’t use for good.
The Power of the Immune System
The immune system’s job is to prevent or limit infection. Follow the guidelines above to give it a boost and increase your chances of staying healthy as COVID-19 meets the cold and flu season…and all year round.