How to boost your immune system this fall

Fall is here and so are the germs. With kids back in school, temperatures changing and less time spent outdoors, our bodies naturally get sick more often than in the warmer months. Teresa Deeter, DO, Ridgeview Clinics, explains, “Viruses like influenza (the flu) and common colds thrive in colder temperatures. Combine that with more time spent indoors in close spaces and you get ideal conditions for these viruses to grow and spread.”

“Our best defense against influenza is to vaccinate, but there are additional measures you can take to help keep your immune system functioning at its best. A healthy immune system not only provides protection against many viruses, but also helps your body fight off illnesses quicker,” Dr. Deeter said.

Here are five tips to help boost your immune system.

1. Eat well. Eating a healthy, well-balanced diet is essential to a strong immune system. Focus on eating a colorful diet with plenty of fruits and vegetables, protein and healthy fats. These foods are the best source for many of the essential vitamins and nutrients your body needs. It’s best to avoid processed foods and limit your sugar intake.
2. Stay active. Exercise increases your immunity to certain diseases and maintaining a healthy body mass index (BMI) also supports a strong immune system. Stress can negatively impact your health and exercise also helps reduce stress. Do you feel like you get sick at the worst (i.e. stressful) time? Often a stressed immune system plays a large role.
3. Get plenty of sleep. Research has shown that sleep and immunity go hand in hand. Just how much sleep we each need varies, but on average, adults should aim for seven or more hours a night, teens eight to 10 hours, and children and infants up to 14 hours, according to the Centers for Disease Control (CDC). Try these tips if you are having trouble sleeping.
4. Stay hydrated. Staying hydrated is essential for a healthy body. Water is vital for your organs and your immune system functions best when your organs are healthy. Water flushes out toxins and waste which also helps boost your immune system. Although the recommendations vary, one suggestion is to take half of your body weight and drink that many ounces of water. For example, if you weigh 140 pounds, you should drink around 70 ounces of water each day.
5. Take supplements. Taking a multivitamin is an easy way to supplement the foods you eat to ensure you get the proper amount of the vitamins your body needs. Most people, especially in Minnesota, are vitamin D deficient, which, in addition to vitamin C and zinc, play an important role in a healthy immune system. Talk to your health care provider if you feel you could benefit from additional supplements.

It is also important to remember the basics—wash your hands, cover your cough, avoid people who are sick and stay home if you are showing signs of illness. Let’s all do our part in keeping our community healthy this season. Now is the time to schedule your flu shot at a Ridgeview Clinics location near you.

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