It’s that time of year again, the weather gets colder, and the seasonal viruses work their way through us. Every fall and winter, viruses that cause the flu, colds, covid-19, and RSV among others start to surge in our communities. 

It starts with one sick person in your office or a sick kid at your child's school and then boom, everyone has it. But is there anything you can do to boost your immune system, lessen how sick you get, or even better prevent getting sick altogether?

Immune Boosting Nutrition

Luckily, nutrition plays a key role in the health of our immune system and it’s not too late to boost it this flu and cold season. Follow these guidelines to give your immune system the nutritional advantage.

• Eat a piece of fruit at every meal and make sure you aim for a wide color array of vegetables. More is better in this case, just don’t go overboard. Fruits and veggies are packed with vitamins and minerals that keep the immune system functioning at its greatest. They’re also packed with antioxidants, phytochemicals, and anti-inflammatories that help give your immune system a helping hand. 

• Aim for a minimum of 25g of protein at each meal. Protein provides the amino acids that are the building blocks of everything in our body. This includes all the cells involved in the immune system. If you don’t get enough protein every day, your immune system will decline overtime.

• Include healthy fats in your meals daily. Mono- and Poly-unsaturated fats are essential in keeping our body and immune system healthy. Check out this infographic for sources of healthy fats. It only takes a small amount of healthy fats to keep healthy but make sure to get them daily.

• Keep your gut bacteria healthy and fed. Healthy gut bacteria have a large role in our immune system and overall health. Eating foods with insoluble fibers such as whole grains, vegetables, fruits, beans, nuts and seeds provides your healthy gut bacteria with food. Benefiber is a good fiber supplement you can use daily to provide a food source for your healthy gut bacteria as well. Keep these guys fed and they’ll keep you healthy in return.

• Drink plenty of water. Dehydration is not something you think about during the winter months but we’re almost at higher risk for it this time of year. Being dehydrated stresses the body and decreases the strength of your immune system. Keep a bottle with you throughout the day and set reminders to take a sip if needed. 

• Take a vitamin D3 supplement. If you live above the 37th parallel or anything higher than the Southern most states, you no longer synthesize vitamin D from the sun and food is typically a poor source of it. Vitamin D has a large role in our immune system along with many other body functions. Aim to take 500 to 2,000 IU/day until the spring.

• Other supplements claiming to boost immunity can be taken with caution. However, keep in mind that there is little evidence that taking mega doses has any effect on our immune system. Luckily most of these are safe to use but can cause GI issues in large doses for some.

Immune Boosting Habit Changes

In addition to boosting your immune system with nutrition, these habit changes can keep your immune system from getting knocked back down.

• Find ways to destress. The holidays are packed with stress and if you don’t find ways to unwind, your immune system will take the hit.  Physical activity is best at reducing stress hormones in our body. However, finding ways to relax after a long day are also essential to keep your stress levels in check this winter. Chat with a friend, read a book, or take a dip in a hot tub, you get the idea. And stay off those social media pages!

• Decrease your sugar intake. This is a tough one during the winter months but it’s more about keeping it in moderation then nothing at all. Eating large amounts of sugary foods at one time spikes your blood sugar levels and can have a temporary negative effect on your immune system. Enjoy a few homemade cookies but keep it under control. Aim for less than 30 grams of added sugar per day.

• Increase your physical activity. In addition to decreasing your stress hormones, daily physical activity keeps your lymph system moving which depends on muscle contractions. The lymph system is the body’s disposal network that does all the detoxification work. Aim to get up and move around throughout the day, especially if you're stuck at a desk or any static position for too long. In addition you’ll decrease your joint pain and keep yourself from getting muscle imbalances.

• Watch your alcohol intake. For many, the holiday season comes with increased alcohol intake. Alcohol consumption decreases the strength of the immune system and can decrease certain vitamin/mineral levels. Try to avoid using alcohol to reduce stress or help you sleep and instead save it for the holiday get-togethers and parties as a social drink. You can also try one of the many non-alcoholic beverages available on the market today.

If you want help making positive health changes in your life this winter, contact me at adamskowyra@dietitian2go.net or schedule your free consultation to get started!

Written by: Adam Skowyra MPPD, RDN, LD