As flu season approaches, the risk of catching the influenza virus rises, bringing with it symptoms like fever, body aches, and fatigue. However, by proactively strengthening your immune system, you can reduce your chances of getting sick.
This blog outlines practical ways to prepare your immune defence, including lifestyle changes, nutrition, and medical interventions, ensuring you’re well-equipped to stay healthy throughout flu season.
Why is it important to build your immune system?
As flu season approaches, your immune system faces increased challenges in fighting off the influenza virus. Factors like overall health, nutrition, lifestyle choices, and stress can impact immune function.
By proactively strengthening your immune system, you can enhance your body’s ability to prevent illness and recover more quickly if you do get sick.
How do I boost my immunity fast?
Here are some tips to boost your immunity faster:
1. Prioritise a healthy diet
A nutrient-rich diet is important for a healthy immune system. Key nutrients include:
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Vitamin C: Stimulates white blood cell (WBC) production to fight infections. Found in citrus fruits, bell peppers, and broccoli.
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Vitamin D: Regulates immune responses. Sourced from sunlight, fatty fish, and fortified dairy products.
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Zinc: Supports immune cell function. Found in oysters, meat, beans, and nuts.
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Probiotics: Maintain gut health, which is important for overall immunity. Found in yoghurt, kefir, and fermented foods.
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Antioxidants: Protect against oxidative stress. Found in berries, spinach, and dark chocolate.
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Anti-inflammatory foods: Help regulate inflammation. Include turmeric, ginger, and fatty fish like salmon.
Incorporating these foods into your diet strengthens immune function and supports overall health.
2. Stay active with regular exercise
Good physical activity is essential to a healthy immune system. Here’s how to make the most of it:
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Boosts immunity: Regular exercise improves circulation, helping immune cells move efficiently throughout the body.
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Reduces inflammation: Physical activity reduces chronic inflammation, supporting overall immune health.
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Supports healthy weight & sleep: Helps maintain a healthy weight and promotes better sleep, both important for immunity.
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Moderation is key: Avoid excessive or intense exercise, as it can weaken the immune system without proper rest.
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Exercise goal: Aim for at least 30 minutes of mild-intensity exercise most days of the week. Walking, cycling, swimming, and yoga are perfect choices.
3. Get enough sleep
Quality sleep is vital for immune health. Here’s why and how to improve it:
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Cytokine production: Sleep boosts cytokine production, which helps regulate immune responses. Lack of sleep decreases cytokines, impairing your immune function.
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Sleep requirements: Adults need 7-9 hours of sleep per night to maintain a strong immune system.
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Improve sleep quality: To improve sleep quality, stick to a uniform sleep schedule, Do not take caffeine and heavy meals before bedtime, and create a relaxing bedtime routine.
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Calming techniques: Meditation, deep breathing, or progressive muscle relaxation can support in calming the mind and improve sleep.
4. Manage stress
Chronic stress weakens the immune system. Here’s how to manage it effectively:
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Cortisol: Stress triggers cortisol production, which interferes with immune function and reduces the body's ability to fight infections.
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Relaxation techniques: Practices like mindfulness meditation, yoga, and deep breathing can help reduce stress levels.
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Emotional stress reduction: Engaging in hobbies, spending time with loved ones, and practising gratitude can help alleviate stress.
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Physical activity: Exercise boosts immunity and releases endorphins, which counteract the negative effects of stress.
5. Hydrate properly
Staying hydrated is essential for immune health. Here’s why:
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Water: Transports nutrients, flushes out toxins, and keeps mucous membranes in the respiratory tract moist, helping protect against viruses like the flu.
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Dehydration: Weakens immune responses, making you more vulnerable to infections.
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Hydration goal: Aim for at least eight 8-ounce glasses of water daily.
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Additional fluids: If you're active, you may need more fluids. Herbal teas, coconut water, and water-rich fruits like watermelon and cucumbers are great options.
Proper hydration supports immune function and overall health.
6. Consider immunisations
Vaccination is one of the most useful ways to protect against the flu. Here’s why:
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Flu vaccine: Updated annually to target the most common strains of the influenza virus.
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Effectiveness: Stimulates the immune system to recognise and fight off the virus, reducing the risk of infection and the severity of symptoms.
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Fluarix tetra vaccine & Influvac tetra vaccine: Protect against four strains of the influenza virus, offering broad protection.
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Community protection: Vaccination helps prevent the spread of the virus, especially to vulnerable groups like the elderly and those with compromised immune systems.
Getting vaccinated is an essential step in staying healthy and reducing flu transmission.
7. Avoid smoking & limit alcohol
Avoiding smoking and limiting alcohol are essential steps in supporting a healthy immune system. Here’s how:
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Smoking: Damages the respiratory system and weakens the immune response, making it easier for infections like the flu to take hold.
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Excessive alcohol: Disrupts the proportion of immune cells and reduces the body’s ability to fight pathogens.
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Recommendation: Limit alcohol intake to no more than one drink per day for women and two for men.
Quitting smoking and limiting alcohol consumption can significantly enhance immune function and overall health.
8. Supplement wisely
If you're looking to support your immune system further, supplements can be a helpful addition, especially during flu season. Here are some common immune-boosting supplements to consider:
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Vitamin C: Essential for immune cell function. A supplement can be beneficial if your diet lacks sufficient Vitamin C, especially during flu season.
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Vitamin D: Supports optimal immune function. If you don’t get enough sunlight, a Vitamin D supplement can help maintain adequate levels.
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Elderberry: May decrease the severity and duration of flu symptoms, offering additional support during flu season.
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Probiotics: Support and maintain a healthy gut microbiome, which is closely linked to overall immune health.
Wrapping up
Strengthening your immune system before flu season is essential to staying healthy. A good diet, routine exercise, stress management, and adequate sleep all play vital roles in boosting immunity. Getting the Influenza vaccine further enhances your protection.
By taking these proactive steps, you’ll be better prepared to fend off the flu and stay resilient during flu season.