Menu Skip to primary navigation Skip to main content. Drop the sugar; boost your immune system What can you do to optimize your immune system during the fall and winter seasons when spending more time indoors makes us more susceptible to viruses?

A few of the highlights include: Buy foods rich in vitamins A, C and D. For vitamin A, think liver and fish. For vitamin C, consider citrus fruits, peppers and potatoes. And for vitamin D, try fortified food products.

You can also up your sunshine time — even minutes outdoors can make a difference. Source protein through fish, nuts, seeds and beans.

Include herbs such as rosemary and oregano, and spices such as cumin and coriander in your cooking. Experiment with fermented foods such as kefir and kombucha, which benefit your digestive system. When menu planning, try including two vegetables at mealtime. Gardner recommends making one raw and one cooked.

Natural supplements for the cold season In addition to changing your diet, like monitoring sugars and changing your shopping habits, you could also support your immune system through natural supplements. Look for products that contain the following vitamins and minerals, if possible: Vitamin A.

As an immune-supporting nutrient, vitamin A benefits our mucous membranes. When vitamin A is deficient, membranes can become tough, leaving them more susceptible to organisms. Vitamin A also supports the immune system by stimulating white blood cell function and increasing antibody response.

Vitamin C. This vitamin helps the immune system by supporting NK cell activity and lymphocyte function. Vitamin C actually declines as our stress levels rise, making it a must-have during these challenging COVID times. Vitamin B5. Pantothenic acid, also known as a vitamin B5, is critical for immune care and maintaining healthy white blood cell levels.

How can you improve your immune system? On the whole, your immune system does a remarkable job of defending you against disease-causing microorganisms. But sometimes it fails: A germ invades successfully and makes you sick. Is it possible to intervene in this process and boost your immune system?

What if you improve your diet? Take certain vitamins or herbal preparations? Make other lifestyle changes in the hope of producing a near-perfect immune response? The idea of boosting your immunity is enticing, but the ability to do so has proved elusive for several reasons.

The immune system is precisely that — a system, not a single entity. To function well, it requires balance and harmony. There is still much that researchers don't know about the intricacies and interconnectedness of the immune response. For now, there are no scientifically proven direct links between lifestyle and enhanced immune function.

But that doesn't mean the effects of lifestyle on the immune system aren't intriguing and shouldn't be studied. Researchers are exploring the effects of diet, exercise, age, psychological stress, and other factors on the immune response, both in animals and in humans.

In the meantime, general healthy-living strategies make sense since they likely help immune function and they come with other proven health benefits. Immunity in action.

A healthy immune system can defeat invading pathogens as shown above, where two bacteria that cause gonorrhea are no match for the large phagocyte, called a neutrophil, that engulfs and kills them see arrows. Your first line of defense is to choose a healthy lifestyle.

Following general good-health guidelines is the single best step you can take toward naturally keeping your immune system working properly. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these:.

Many products on store shelves claim to boost or support immunity. But the concept of boosting immunity actually makes little sense scientifically. In fact, boosting the number of cells in your body — immune cells or others — is not necessarily a good thing.

For example, athletes who engage in "blood doping" — pumping blood into their systems to boost their number of blood cells and enhance their performance — run the risk of strokes. Attempting to boost the cells of your immune system is especially complicated because there are so many different kinds of cells in the immune system that respond to so many different microbes in so many ways.

Which cells should you boost, and to what number? So far, scientists do not know the answer. What is known is that the body is continually generating immune cells.

Certainly, it produces many more lymphocytes than it can possibly use. The extra cells remove themselves through a natural process of cell death called apoptosis — some before they see any action, some after the battle is won.

No one knows how many cells or what the best mix of cells the immune system needs to function at its optimum level. As we age, our immune response capability becomes reduced, which in turn contributes to more infections and more cancer. As life expectancy in developed countries has increased, so too has the incidence of age-related conditions.

While some people age healthily, the conclusion of many studies is that, compared with younger people, the elderly are more likely to contract infectious diseases and, even more importantly, more likely to die from them.

Respiratory infections, including, influenza , the COVID virus and particularly pneumonia are a leading cause of death in people over 65 worldwide.

No one knows for sure why this happens, but some scientists observe that this increased risk correlates with a decrease in T cells, possibly from the thymus atrophying with age and producing fewer T cells to fight off infection.

Whether this decrease in thymus function explains the drop in T cells or whether other changes play a role is not fully understood. Others are interested in whether the bone marrow becomes less efficient at producing the stem cells that give rise to the cells of the immune system.

A reduction in immune response to infections has been demonstrated by older people's response to vaccines. For example, studies of influenza vaccines have shown that for people over age 65, the vaccine is less effective compared to healthy children over age 2.

But despite the reduction in efficacy, vaccinations for influenza and S. pneumoniae have significantly lowered the rates of sickness and death in older people when compared with no vaccination. There appears to be a connection between nutrition and immunity in the elderly.

A form of malnutrition that is surprisingly common even in affluent countries is known as "micronutrient malnutrition. Older people tend to eat less and often have less variety in their diets. One important question is whether dietary supplements may help older people maintain a healthier immune system.

Older people should discuss this question with their doctor. Like any fighting force, the immune system army marches on its stomach.

Healthy immune system warriors need good, regular nourishment. Scientists have long recognized that people who live in poverty and are malnourished are more vulnerable to infectious diseases.

For example, researchers don't know whether any particular dietary factors, such as processed foods or high simple sugar intake, will have adversely affect immune function.

Speak to your pharmacist about suitable products to keep the air moist in your house or office. Saline irrigation solution can also help to keep your nasal passages hydrated especially in heated buildings and relieve congestion if you have a cold.

Not getting enough sleep as well as poor quality sleep can have an effect on your immune system. Your community pharmacist is a great source of support and advice if you have sleep apnoea. Drinking lots of water helps flush toxins from the body and keeps mucus in the respiratory tract thin. If you have a cold, mucus increases to fight the infection and keeping the mucus thin can make it easier for it to be expelled from the body either through coughing or a runny nose.

Eating a healthy, balanced diet which is rich in whole foods, fresh fruit and vegetables, nuts and seeds; is important for a healthy immune system. A large part of your immune system is in your digestive tract therefore it is essential to keep your intestinal lining healthy and functioning well.

If you are concerned that your diet is lacking in nutrients or you are concerned about your weight , speak to your community pharmacist. They can provide advice and suggest products and services to assist you. Regular gentle exercise is good for both your immune system and your mental health.

Exercise boosts blood flow, which circulates white blood cells around your body. They travel through your blood and tissues looking for foreign invaders like fungi, parasites viruses and bacteria. Being cooped up inside heated buildings with recirculated air in winter can help viruses to spread.

Use your lunch break to go outside, get some fresh air and replenish your store of Vitamin D from sunshine. Psychologists who work in the field of psychoneuroimmunology believe your state of mind can affect your health 2.

Managing stress, especially long-term stress, may help people to fight germs. If you are struggling to cope or find yourself feeling depressed, speak to your community pharmacist. Community pharmacies are increasingly playing a major role in helping patients manage mental health issues.

Sugar is what impairs your immune system, making it easier for unwanted viruses and bacteria to fester longer than they should. The obvious step here is to reduce sugar intake. Do this by reading labels.

The recommended amount for an adult is between grams per day. To put things into perspective, one oz can of soda has about 39 grams of sugar! You might be surprised by the amounts of hidden sugar in our foods, too.

In addition to reading labels, you can also shop for immune-boosting foods and ingredients. Joanne Gardner, MS, RDN, LDN with Duke Integrative Medicine offers these shopping tips. A few of the highlights include:. In addition to changing your diet, like monitoring sugars and changing your shopping habits, you could also support your immune system through natural supplements.

You can add these supplements individually or as a blend. Note: Always check with your doctor or one of our pharmacists before taking a supplement. We can only stretch ourselves so far, which is even more reason to remember to eat healthy and supplement when necessary!

Do your best to stay proactive when it comes to immune support care. This includes being mindful about diet, lifestyle habits, and sugar intake.

It also includes modifying your grocery shopping habits to seek out immune-boosting foods. She has been a dietitian for over 10 years and worked in academia, outpatient, inpatient, fitness centers and retail settings. She has a strong knowledge in supplements and believes everyone should take a probiotic daily.

She offers consultations, customized diet plans, and supplement audits. Contact us to schedule an appointment. As a dietitian, my goal is to provide you with information and tools that will help you create a healthful diet based on real food that is natural, whole, minimally processed , as close to earth as possible and most importantly exciting to eat.

Eating right should be easy, affordable, fun and personalized. Your favorite recipe likely has properties that fight inflammation, promote hydration and get mucus flowing. Drink plenty of liquids, such as water, broth or sports drinks with electrolytes.

When taken before cold symptoms start, vitamin C may shorten the duration, but it doesn't keep you from getting sick. You may have heard that milk and other dairy products worsen congestion during an illness.

Research has not proven this to be true. Bring broth to a boil in a Dutch oven. Add carrots, celery, ginger and garlic; cook uncovered over medium heat until vegetables are just tender, about 20 minutes.

Add noodles and chicken; simmer until the noodles are just tender, 8—10 minutes. Stir in dill and lemon juice. Nutrition per serving 1½ cups : calories, 4 g total fat, 2 g saturated fat, 1 g monounsaturated fat, 0 g cholesterol, 38 g protein, 18 g carbohydrates, 2 g dietary fiber, g sodium.

Mayo Clinic Healthy Living Center Serves 4 Serve as condiment with chicken steak, fish, fried eggs or toast. Heat olive oil in a pan over medium heat. Sautee onions for two minutes. Then add all the spices; toast and stir for two minutes.

Add the tomatoes, apples, vinegar and sugar. Mix together and simmer over low heat for 20—30 minutes, stirring occasionally. Season to taste. Nutrition per serving 2 tablespoons : 24 calories, 0.

Kristi Wempen is a dietitian in Nutrition in Mankato , Minnesota. Skip to main content. Posted By. While there are a few different ways to fight against the common cold and the flu, your diet is one of your greatest assets.

Your best plan of action is to get a flu shot , get at least seven hours of sleep every night, pay attention to your symptoms, wash your hands and eat a healthy diet. All of these factors can help keep your immune system strong and keep you from getting sick.

What do peppers and citrus fruits have in common? Blueberries contain flavonoids — a type of antioxidant that can help reduce damage to cells and boost your immune system.

In addition, blueberries have plenty of vitamins, including vitamin C, vitamin A, potassium, dietary fiber, and manganese. Cruciferous vegetables are packed full of vitamins A, C and E as well as antioxidants and fiber. Some vegetables in the cruciferous family are broccoli, bok choy, kale, cabbage and brussels sprouts.

These vegetables are healthiest raw or lightly cooked. The combination of vitamins and antioxidants from cruciferous vegetables helps boost your immune system.

By adding just a few of these into your diet, you can help to boost your immune system year-round.

By using this site, you agree to these terms. While there are a few different ways to fight against the common cold and the flu, your diet is one of your greatest assets. Your best plan of action is to get a flu shot , get at least seven hours of sleep every night, pay attention to your symptoms, wash your hands and eat a healthy diet.

All of these factors can help keep your immune system strong and keep you from getting sick. What do peppers and citrus fruits have in common? Blueberries contain flavonoids — a type of antioxidant that can help reduce damage to cells and boost your immune system.

In addition, blueberries have plenty of vitamins, including vitamin C, vitamin A, potassium, dietary fiber, and manganese. Cruciferous vegetables are packed full of vitamins A, C and E as well as antioxidants and fiber. Some vegetables in the cruciferous family are broccoli, bok choy, kale, cabbage and brussels sprouts.

These vegetables are healthiest raw or lightly cooked. The combination of vitamins and antioxidants from cruciferous vegetables helps boost your immune system. By adding just a few of these into your diet, you can help to boost your immune system year-round. close alert banner. Balance by Geisinger.

Eat well to stay healthy. Peppers and citrus What do peppers and citrus fruits have in common? Blueberries These humble little fruits are also immune-boosting superfoods. Hand washing is one of the best strategies you can use to avoid getting sick. It should take you at least 20 seconds to wash your hands.

Make sure to use warm water and soap and wash your hands after visiting the toilet, and before and after eating. Also, make sure to dry your hands thoroughly. It makes it harder for viruses to stay airborne if there is moisture in the air.

Speak to your pharmacist about suitable products to keep the air moist in your house or office. Saline irrigation solution can also help to keep your nasal passages hydrated especially in heated buildings and relieve congestion if you have a cold. Not getting enough sleep as well as poor quality sleep can have an effect on your immune system.

Your community pharmacist is a great source of support and advice if you have sleep apnoea. Drinking lots of water helps flush toxins from the body and keeps mucus in the respiratory tract thin. If you have a cold, mucus increases to fight the infection and keeping the mucus thin can make it easier for it to be expelled from the body either through coughing or a runny nose.

Eating a healthy, balanced diet which is rich in whole foods, fresh fruit and vegetables, nuts and seeds; is important for a healthy immune system. A large part of your immune system is in your digestive tract therefore it is essential to keep your intestinal lining healthy and functioning well. If you are concerned that your diet is lacking in nutrients or you are concerned about your weight , speak to your community pharmacist.

They can provide advice and suggest products and services to assist you. Regular gentle exercise is good for both your immune system and your mental health. Exercise boosts blood flow, which circulates white blood cells around your body. They travel through your blood and tissues looking for foreign invaders like fungi, parasites viruses and bacteria.

Being cooped up inside heated buildings with recirculated air in winter can help viruses to spread. Use your lunch break to go outside, get some fresh air and replenish your store of Vitamin D from sunshine. Psychologists who work in the field of psychoneuroimmunology believe your state of mind can affect your health 2.

Managing stress, especially long-term stress, may help people to fight germs. If you are struggling to cope or find yourself feeling depressed, speak to your community pharmacist. Community pharmacies are increasingly playing a major role in helping patients manage mental health issues.

You can strengthen your immune system by avoiding stimulants such as energy drinks, excessively caffeinated sodas, and nicotine. Smoking can depress your immune system by suppressing the antibodies created by your body to fight cold and flu viruses. Drinking more than the recommended daily limit of alcohol can lead to weight gain, which is taxing on your immunity.

Alcohol dehydrates the body and creates an attractive environment for viruses. While there are plenty of jokes about 'man-flu', 'mum-flu' is a very real problem.