5 Ways to Boost Your Immunity This Flu Season

Millions of Americans catch influenza each year. The flu virus often causes symptoms like body aches, fever, and chills, but the contagious respiratory illness can increase the risk of more serious problems in infants, older adults, and immunocompromised people.

Thankfully, it’s possible to get through flu season without getting sick. Simple but effective practices can boost your immunity and help you stay healthy into the spring.

Board-certified physician Lawrence Kacmar, MD, and our team at The Center for Primary Care and Sports Medicine regularly help patients practice flu prevention. Here are five effective ways to strengthen your immune system for this year’s flu season.

1. Eat nutritious food

Eating a healthy diet is one of the best ways to boost your immune system. Balanced meals featuring fruits, vegetables, lean proteins, and whole grains give your body the vitamins and minerals it needs to function optimally. 

We recommend emphasizing foods rich in vitamin C (bell peppers, oranges, grapefruit), zinc (almonds, seeds, legumes), and vitamin D (fatty fish, fortified dairy, or time in the sun). These nutrients are known to support your immune system and may even reduce symptom severity if you end up getting sick.

2. Stay hydrated

Drinking plenty of water each day offers several benefits, including a stronger immune system. In fact, research shows proper hydration strengthens the body’s ability to carry immune cells and fight off infection. It also encourages regular urination, which helps flush toxins from your system.

Whenever possible, opt for water, herbal tea, or sugar-free sports drinks. If you come down with a runny nose or sore throat, broth-based soups can be soothing and keep you from drying out. Limit alcohol and sugary drinks like soda because too much can weaken immunity.

3. Keep a regular sleep schedule

Flu season occurs over the holidays, so many people stay busy. But burning the candle at both ends can weaken immunity and make you more likely to get sick. Keeping a sleep schedule supports your immune system by giving it time to recuperate and produce infection-fighting cells.

Try to get between seven and nine hours of sleep each night, and turn in around the same time whenever possible. Many people find it helpful to keep electronics out of their bedroom. In addition, set the thermostat to about 65 degrees Fahrenheit, a temperature often recommended for quality sleep.

4. Move your body

Exercise is important throughout the year, but it’s especially beneficial during flu season. Studies show that regular exercise strengthens the body’s immune response and reduces stress hormones. It also increases circulation, helping transport infection-fighting cells throughout your body.

Don’t worry! Running a marathon or buying a gym membership isn’t necessary. Simple activities like walking, cycling, and swimming offer all of these benefits and more — and consistency matters more than intensity.

5. Keep stress in check

There’s no way to prevent stress entirely. However, if it becomes a constant issue, it can weaken your immune system and make you more susceptible to the flu. 

Whenever you find yourself feeling overwhelmed, make time to relax. Activities like meditation, deep breathing, and journaling can help you unwind and support better sleep. Aim for 10-15 minutes daily for the best results.

Schedule your annual flu shot

Another great way to lower your flu risk is to get your annual flu shot. Making an appointment now can prepare your immune system so it’s ready for potential exposure during seasonal activities like travel and holiday parties. To get started, walk in or call The Center for Primary Care and Sports Medicine.