10 Ways to Boost Immunity Naturally

In this article:

• The flu, colds, and COVID-19 are common respiratory infections that can range from being inconvenient to medically serious.
• Certain lifestyle choices like eating well, staying active, and getting enough sleep can reduce your chances of getting sick, and make infections milder if you do get sick.
• Choices like managing stress, socializing, and washing your hands are other simple ways to boost immunity.
• Lark can support your goals and help you stay motivated as you make progress towards your health and weight loss goals with or without GLP-1s as you log food, get tips for eating healthier, and make small changes that can turn into healthy habits.
  

What are you doing to stay healthy this year? The average adult gets 2-4 colds annually, and that’s in addition to potentially more serious infections like the flu and COVID-19. Nobody can prevent all infections, but you can take steps to lower your risk and prevent serious complications.

Along with getting flu and COVID-19 vaccines, as recommended for most Americans, here are some ways to naturally boost your immune system. Also, talk to your doctor for personalized recommendations and more ideas.

1. Stay hydrated

Water is the most critical nutrient. Humans can only survive for days without water, and even mild dehydration can lead to headaches, confusion, and fatigue. Optimal hydration also supports normal immune function in a variety of ways, including maintaining normal fluid balance in the body, and keeping the skin and respiratory tract hydrated so they can better prevent germs from invading the body.

Choose calorie-free and low-calorie beverages. Water, ice water, and sparkling water are all good for hydration. If they don’t taste as good to you during winter time as they may during the summer heat, consider supplementing your water intake with other fluids.

• Herbal teas like ginger, mint, cinnamon, chamomile, and fruit teas.
• Black coffee and plain tea, or coffee and tea with only small amounts of almond milk or milk
• Low-sodium broth
• Low-calorie hot cocoa and skim hot latte can be occasional treats to supplement fluids.

Caffeinated beverages count towards your fluid consumption, but ask your doctor about healthy limits. For many adults, the amount in four cups of coffee is a daily maximum. Healthcare providers may recommend that certain individuals like pregnant women avoid caffeine.

If you do get sick, consider asking your healthcare provider about the best strategies for hydration. That’s especially important if you have diabetes, you are experiencing diarrhea, or you’re having trouble keeping liquids down. Your healthcare provider might suggest electrolyte drinks to rehydrate or prevent dehydration.

2. Balance your plate

Fruits and vegetables are some of nature’s best tools for boosting immunity naturally. Many of the vitamins, minerals, fiber, and other antioxidants and phytonutrients that they have are essential for optimum immune function. Aim to fill half your plate with vegetables and fruit at most meals, looking for a variety for more nutrients.

Here are some readily available winter options.

• Persimmons, pineapple, grapes, apples, tangerines, and oranges
• Brussels sprouts, kale, spinach, and cabbage
• Onions and garlic
• Carrots and beets

The rest of your plate should include high-fiber carbohydrates, lean proteins, and a small amount of healthy fats. Consider including these types of foods in your regular diet.

• Fish, eggs, tofu, beans, lentils, skinless chicken, low-fat cheese and cottage cheese, nonfat yogurt
• Nuts, seeds, avocado, peanuts, peanut butter, olive oil
• Oatmeal, brown rice, whole-wheat bread and pasta, whole-grain cereal, quinoa
• Sweet potatoes, butternut squash, pumpkin

Challenge yourself to limit processed, fried, sugar-sweetened, and fast foods.

3. Wash your hands

Washing your hands can help reduce the spread of germs. The Centers for Disease Control and Prevention (CDC) says that proper handwashing “is one of the best ways to stay healthy,” and provides the following instructions on how and when to wash hands.

Use soap and warm water if available and scrub for at least 20 seconds. If soap and running warm water aren’t available, use hand sanitizer with at least 70% alcohol.

Wash your hands often, especially during these occasions.

• Before, during, and after eating and preparing food
• After using the bathroom, sneezing, coughing, or blowing your nose
• After touching animals or garbage
• Before and after caring for someone who’s sick

4. Get enough sleep

Many adults can use more sleep, and one benefit is a stronger immune system. Hormonal changes during sleep lead to health-promoting and restorative effects ranging from normalizing hunger, improving blood sugar levels, helping repair muscles, and allowing for clearer thinking. Sleep also supports reduced inflammation and normal immune function.

5. Get or stay active

Moderate exercise like brisk walking on most days is associated with a lower risk of more than 2 colds per year, according to research published in Global Health. It may be related to improved circulation, lower inflammation, and improved metabolism. Focus on feeling energized and strong, since driving yourself to exhaustion can temporarily weaken your immune system.

If you have a cold, the Mayo Clinic says it’s probably okay to exercise at a lower intensity and a shorter duration, but to let your body guide you. Overdoing it can lead to a relapse or a more severe illness.

6. Give your body a break

Our bodies have a lot to handle while fighting germs during the cold and flu season, and it can help to reduce other challenges to your body so your immune system can stay strong.

Here are some tips for reducing strain on your body.

• Stop smoking or get help reducing the amount of tobacco you use.
• Limit or avoid alcohol.
• Avoid being cold for long periods of time. Exercising is usually fine if you’re properly dressed and feel comfortable, but feeling cold indoors or outdoors for a long time can wear down your body.
• Watch out for overheating. In some parts of the country where winters are cold, it’s common to heat buildings. Be sure to take off your outdoor clothes when you’re inside if it’s too warm.
• Use a dehumidifier if the air is too dry. Keeping your airways moist supports your ability to fight germs.

7. Manage stress

Stress can have a profound impact on your body, including on your immune system. Changes in your body related to hormone imbalance and inflammation can happen with chronic stress, and they can harm mental health as well as physical health.

Here are some ways to manage stress.

• Deep breathing, progressive relaxation, and visualization
• Regular physical activity
• Practicing gratitude
• Meditating
• Yoga
• Participating in social events and hobbies that you enjoy

Talk to your healthcare provider if you’re having trouble with stress or anxiety.

8. Stay connected

Stay connected and do things you love to boost your mood and immune system. Being around people whom you love or who have some of the same interests as you do can reduce feelings of loneliness.

Here are several ways to connect.

• In-person indoors
• In-person outdoors
• On video chats or phone calls
• Online in chat rooms

It’s important to balance social time with personal time, and the exact amount of personal and social time you need may be different from the amounts other people need.

9. Look forward

Looking to the future can help you stay positive, as well as motivated to carry out healthy behaviors that strengthen your immune system. It can be especially important to make a conscious effort after the holidays if you tend to feel disappointed when the season’s over. Set goals, plan events, or add things to your calendar so there’s always something to think about.

Here are some examples.

• Planning healthy parties for watching football or TV or film awards
• Enrolling in a class to learn a new skill, practice a hobby, or be more active
• Setting a goal to be in shape for a charity or fun run or walk in the spring
• Ordering healthy dishes in restaurants or cooking healthy new recipes with friends

10. Learn from 2020

The year 2020 is infamous for the spread of COVID-19 as the disease terrorized the world and dominated headlines. The year included profound losses of health, loved ones, and freedoms for many people, but much of what health professionals publicized still applies when it comes to reducing your risk for developing infectious diseases.

Here are some ways to reduce the risk of catching and spreading colds and the flu.

• Wear a mask when you know you’ll be around people,
• Leave crowded indoor spaces or go to a different area if you come across someone who appears to be sick, such as when the person on the treadmill next to yours at the gym is coughing and sneezing.
• Disinfect high-traffic surfaces so you don’t spread germs
• Stay home when you’re sick so you don’t spread your infection Here are additional tips from the CDC.

How Lark Can Help

Stay as healthy as you can this cold and flu season by supporting your immune system with healthy lifestyle choices. Lark can help you work towards your weight and health goals by making small changes. Your Lark coach is available 24/7 for encouragement and nutrition and physical activity coaching and tracking. Lark can help you make healthy choices and establish habits that fit into your lifestyle so you can lose weight and keep it off with or without GLP-1 medications.

Click here to see if you may be eligible to join Lark today!