Act Naturally

When cold and flu season arrives, the question of prevention comes with it. A flu shot is recommended, of course, but there are additional ways to fortify your immune system, beginning with several pillars of overall health, like exercise, diet and adequate rest.

According to the Centers for Disease Control and Prevention, a study of more than 500,000 adults found those who met physical activity guidelines — 150 minutes each week of moderate-intensity physical activity, along with two days of muscle strengthening — were about half as likely to die from flu and pneumonia as those who didn’t meet those guidelines.

Exercise, along with a healthy diet, stress reduction and adequate rest, can also help maintain a healthy weight. Obesity, which is defined as a body mass index of 30 or higher in adults, can negatively affect immune system function, and may also make vaccines for certain diseases less effective.

A healthy diet also plays a role in immune system function and overall health. This includes fruits and vegetables rich in vitamin C and E, beta-carotene and zinc. So-called “superfoods,” like kale, broccoli, avocado and berries, are a great component to a healthy diet, as well as lean proteins, whole grains and low-fat or fat-free dairy products. Limiting saturated fats, salt, added sugars and cholesterol is also key.

A good method to relieve stress can also help keep the immune system healthy as stress and anxiety can suppress its function. Social interaction, staying active and incorporating an activity like yoga as well as meditation can all help to alleviate stress, which is linked to heart and digestive issues.

Adults need at least seven hours of sleep each night, according to the CDC, and just like adequate rest helps to maintain a healthy weight and overall health, it also fuels the immune system, helping the body respond to stress and inflammation.

Quality sleep is essential. Poor sleep may appear in symptoms like not feeling rested even after an adequate number of hours, repeatedly waking up and snoring or gasping for air, which may signal a sleep disorder.

There are plenty of “do’s” when it comes to helping the immune system, but also a few things to avoid. They include smoking, which can increase risks for problems, including rheumatoid arthritis, says the CDC. Too much alcohol can also weaken the immune system.