Fortify Your Immune System Naturally

• RSV, a respiratory virus, usually causes cold-like symptoms like runny nose, sneezing, and wheezing
• Flu, characterized by a stuffy nose, sore throat, coughing, body aches, and fever
• Common cold, with many of the same symptoms as flu, minus body aches and fever
• COVID-19 exhibits flu-like symptoms, with extreme cases causing shortness of breath

Who’s most vulnerable?

Children are more susceptible to catching viruses because of their underdeveloped immune systems, as are people over the age of 65, pregnant women, people who smoke, and anyone with a weakened immune system due to chronic illness.

What to eat for immune health

Because the immune system and the gut are intrinsically linked, “some of the foundational foods to support the immune system are focused on the gut,” says Brittany Duffy, a registered holistic nutritionist.

The best ways to shore up defenses against viruses is to eat nutrient-dense macronutrients—carbs, proteins, and fats—and to stay away from simple carbs, sugars, and processed foods which can cause a spike in blood sugar and trigger a stress response.

Antioxidants

Try to eat a “rainbow” of foods, says Sivasankaran, meaning brightly colored fruits and vegetables high in antioxidants, which offer antiaging and anti-inflammatory benefits that play an important role in preventing many chronic diseases. These include berries, leafy green vegetables, carrots, and squash.

Healthy fats

In addition to wholesome fruits and vegetables, include healthy fats such as good quality extra-virgin olive oil, coconut oil, avocado, and nuts as these can help with inflammation and cellular responses.

Fermented foods

Foods with live bacteria culture like kefir, sauerkraut, kimchi, and yogurt are full of probiotics which provide support to the immune system by promoting healthy bacteria in the gut.

Herbal teas and soups

Along with antioxidant-rich raw honey, soups, and bone broth, herbal teas can be very nourishing and soothing this time of year, says Duffy. When making soups, try adding plenty of garlic and warming spices like ginger, cinnamon, and turmeric for their antioxidant and antimicrobial properties.

Supplements for immune support

Although it’s better to get important nutrients from the foods we eat because they’re in a form that’s easier for the body to absorb, “it’s hard to be perfect” when it comes to eating healthy, says Duffy. This is where taking supplements can offer a convenient alternative.

Echinacea

Containing antiviral properties that may help reduce the chances of getting sick by helping stop the spread of some types of viruses and germs, echinacea also has antioxidants and anti-inflammatory properties that can help relieve symptoms.

N-acetylcysteine (NAC)

Found in foods in the allium family, such as onions, NAC is converted in the body to the amino acid cysteine, which metabolizes to the antioxidant glutathione. Taking NAC may help with the severity of symptoms by thinning mucus, acting as an anti-inflammatory, and replenishing the body’s glutathione.

Get active to activate immunity

During exercise, our immune cells circulate more rapidly, which may help detect and respond to illnesses earlier. Activity can also help flush bacteria out of the lungs and airways. More reasons to exercise? Reduced stress; increased longevity; and improved brain, heart health, and overall strength.

Prioritize sleep

Those who consistently get less than seven hours of sleep a day are up to three times more likely to catch a common cold than those who generally sleep eight or more hours. This is because during sleep, our bodies build up defenses; when we don’t sleep enough, we lack the antibodies needed to fight infection.

If you’re having trouble sleeping, try creating a sleep ritual, like journaling or taking a warm bath, avoiding screens and large meals before bedtime, or cutting out caffeine.

De-stress

Stress stimulates a fight-or-flight response in the body; when this happens, our white blood cells are weakened, and we become more vulnerable to infection.

“[When] you’re more connected inwardly, you can become more conscious of the triggers around you,” says Duffy. Whether it’s daily yoga or a quiet cup of tea, “little self-care rituals can make a big difference for supporting the mind and body.”