I’ve been an RN since 1975, so I’m familiar with “flu season” and the annual push for vaccinations from October through March. Each fall, like clockwork, nurses are prompted to ask every patient—even those in hospice—if they'd like a flu shot.
It made me wonder: why exactly do we see the flu peak during these months? Yes, colder, drier weather drives us indoors, which could play a role. But is that enough to explain the surge in illness that happens like clockwork each year?
Then I considered the foods we eat during the major holidays scattered throughout the flu season—Halloween, Thanksgiving, Christmas, New Year’s, and Valentine’s Day. Sugar-loaded treats, high-carb grains, and ultra-processed “foods” seem to dominate, and I started thinking, could our holiday diet be playing a role in making us more susceptible to the flu?
With fall upon us, flu season is here once again. While flu shots and antivirals are often the go-to, it's important to remember the natural lifestyle habits that can help support our immune systems. In this post, we'll look at diet, sleep, exercise, stress, and more—all things that make a big difference in helping our bodies stay strong and resilient through the season.
1. Nourishing Foods to Power Up the Immune System
The body’s ability to fight infections starts with a nutrient-rich diet. Certain foods are known to bolster immune function, and avoiding sugar-laden or processed foods can help prevent the immune suppression linked to these ingredients. Here’s what to focus on:
- Healthy Fats: To enhance your diet with omega-3 fats, consider incorporating a variety of sources. Fatty fish like salmon, mackerel, and sardines are well-known for their high omega-3 content. However, red meat, particularly grass-fed beef, can also be a valuable addition. Grass-fed beef contains significantly higher levels of omega-3 fatty acids compared to grain-fed beef. Ensuring a balanced intake of omega-3s can support your immune system and overall health, especially during flu season.
- Zinc and Selenium: Zinc and selenium are minerals that directly impact immune cell production and function.
- ZincSources:
- Meat: Red meat, poultry, and seafood (especially oysters) are excellent sources of zinc. Oysters are particularly high in zinc, providing significantly more than other foods.
- Dairy Products: Cheese and milk also offer good amounts of zinc.
- SeleniumSources:
- Fish and Shellfish: Tuna, sardines, and shrimp are excellent sources of selenium.
- Meats: Beef, chicken, and turkey provide notable amounts of selenium.
- Eggs: Eggs are a reliable source of selenium.
- Bone Broth: Packed with amino acids, collagen, and minerals, bone broth can soothe the gut and provide a strong foundation for immunity. Bone broth may also offer iron, zinc, selenium, B1, and vitamins A, D, and K, if it's brewed long enough.
- Incorporating a variety of these animal-based foods into your diet can help ensure overall immune function.
- ZincSources:
- Fermented Foods: Probiotics from yogurt, kefir, sauerkraut, and kombucha contribute to a balanced gut microbiome, where a majority of our immune function originates.
- Fruits and Vegetables: Foods rich in vitamins C and A, such as citrus, berries, leafy greens, and carrots, are especially supportive. Vitamin C helps produce white blood cells, which are crucial for immune defense.
- Hydration: Don’t underestimate the role of hydration (water) in supporting immunity. Proper fluid intake helps flush out toxins and keep the body’s systems, including immune cells, functioning smoothly.
- Vitamin D: Low levels of vitamin D are linked to higher susceptibility to respiratory infections. Since sunlight exposure is often limited in the colder months, consider taking a vitamin D supplement to keep levels optimal.
Avoid Grains: It’s important to avoid grains, especially wheat, as they can negatively impact your health during flu season. Wheat products are prevalent in many diets, but they can lead to blood sugar spikes and inflammation, which may compromise your immune system. Wheat can also cause digestive issues for some individuals, further impairing gut health—an essential component of a strong immune response. By steering clear of wheat and focusing on whole, nutrient-rich foods, you can better support your body’s defenses against illness.
Avoiding grains, especially during flu season, can be beneficial for several reasons:
1. Blood Sugar Spikes: Grains are converted into sugars, which can cause spikes in blood glucose levels. This can lead to increased inflammation and potentially weaken the immune response.
2. Inflammation: Many grains, particularly refined ones, can contribute to inflammation in the body. Chronic inflammation can hinder the immune system's ability to fight off infections.
3. Nutrient Density: A diet focused on nutrient-dense foods—such as high-quality proteins, healthy fats, and a variety of vegetables—can provide the vitamins and minerals necessary for a robust immune system. This approach helps ensure that your body has the tools it needs to fend off illness.
4. Digestive Health: Some individuals may experience digestive issues with grains, particularly gluten-containing ones. A healthy gut is essential for a strong immune system, as much of the immune response originates in the gut.
2. Additional Lifestyle Habits for Immune Strength
Beyond diet, several lifestyle factors play a role in immune resilience. Each has a unique effect on the body’s defenses and, when combined with good nutrition, can help prevent illness and maintain energy and vitality throughout the season.
- Adequate Sleep: Sleep is the time when the body repairs itself, and studies show that lack of sleep can lead to immune suppression. Aim for 7–9 hours of quality sleep each night to ensure your immune system has time to reset and recharge.
- Moderate Exercise: Physical activity helps promote circulation, allowing immune cells to travel efficiently through the bloodstream. Moderate, consistent exercise like walking, cycling, or swimming can improve immune function; however, very intense workouts can have the opposite effect and may temporarily suppress immunity.
- Stress Management: Chronic stress raises cortisol levels, which can lead to immune suppression. Practicing mindfulness, meditation, or simply engaging in hobbies that bring joy can lower stress and benefit immunity. Techniques like deep breathing, journaling, or spending time in nature are also effective.
- Hygiene Practices: Good hygiene is crucial in preventing the spread of infections. Avoid sharing towels and washcloths, as they can harbor germs and contribute to the transmission of viruses and bacteria. Using personal towels and washcloths minimizes contact with pathogens and helps maintain your health.
- Essential Oils and Herbal Supplements: Oils like eucalyptus and tea tree are known for their antiviral properties, and elderberry, echinacea, and astragalus have long been used to support immune function. These supplements can be especially helpful during peak flu season.
3. Mind-Gut Connection and Immune Function
Maintaining a healthy gut microbiome is crucial, as around 70% of the immune system resides there. A balanced microbiome helps prevent harmful pathogens from taking over and supports the production of immune cells. Including probiotics (yogurt, sauerkraut) and prebiotics (fibers from foods like garlic, onions, and bananas) can foster a healthy gut and in turn, a strong immune response.
4. Why Choose Natural Over-Pharmaceutical Interventions?
When it comes to boosting immunity and addressing common health concerns, natural approaches often provide effective results without the side effects sometimes associated with pharmaceuticals. Natural interventions, like nutrient-dense foods, lifestyle adjustments, and herbal and essential oil remedies, support the body’s own immune processes gently and sustainably. Taking this route can empower your body to stay balanced and resilient with fewer risks, especially in the long term, making it a valuable option for promoting overall health and vitality.
5. Making Immune-Boosting Part of Everyday Life
Adopting these habits is about creating a lifestyle that promotes health year-round, not just during flu season. By nurturing the body with good nutrition, quality sleep, exercise, and stress relief, you give your immune system a steady flow of resources to keep you feeling your best.
In conclusion, a robust immune system starts with nourishing foods, healthy habits, and mindful living. Empower your body naturally this flu season, and let these practices lay the foundation for long-term health and resilience.
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