ThedaCare has some advice for those looking to emerge from cold and flu season unscathed – skip the quick-fix remedies and practice healthy habits instead.
“Healthy habits go a long way in strengthening your immunity,” said Dr. Sam Beschta, a Family Medicine Physician at ThedaCare Physicians-Darboy. “Get your vaccines, eat a balanced diet, lead an active lifestyle, practice good hygiene, and get adequate rest.”
Understanding Immunity
The immune system is the body’s way of protecting itself from infection and disease. It includes white blood cells, antibodies, lymph nodes, and more.
Multiple factors can affect immunity, including lifestyle and genetics, according to the Centers for Disease Control and Prevention (CDC).
The immune system can tell the difference between normal cells and those that don’t belong in the body, such as viruses and bacteria. The body then creates a response that kills harmful germs.
Your Best Shot
“One of the most critical steps you can take is staying on top of immunizations, including the annual flu vaccine,” Dr. Beschta said. “It’s part of the philosophy that says it’s always better to prevent a disease than to treat one after it occurs.”
Vaccines help the immune system fight infections more quickly and effectively, according to the U.S. Department of Health and Human Services. Getting a vaccine sparks an immune response which helps the body defend against specific germs and attack them if they ever invade again. And vaccines do not make people sick. That’s because they are made with small amounts of weak or dead germs.
All children and adults should follow the recommended routine vaccine schedule, Dr. Beschta noted. The CDC recommends the COVID-19 vaccine for everyone 6 months and older. Additional needed seasonal vaccines, depending on age and health risks, can include RSV and pneumonia.
Healthy Habits to Adopt
“When your overall health is good, it puts your immune system in a strong position to fight off germs,” Dr. Beschta said. “There are simple steps we can take to better ensure our wellness which in turn can support a stronger immune system.”
He encourages people to:
- Quit or abstain from smoking
- Eat a balanced diet with plenty of fruits and vegetables
- Exercise regularly
- Maintain a healthy weight
Dr. Beschta also says to get enough sleep (seven to nine hours per night), manage stress levels, drink plenty of water, and consume alcohol in moderation, if at all.
Frequent handwashing is also important to staying healthy, especially during cold and flu season, Dr. Beschta said. The CDC recommends handwashing for at least 20 seconds, making sure to include the backs of the hands, between the fingers, and underneath the fingernails.
Finally, if sick, stay home, Dr. Beschta noted. And if gathering with friends or loved ones, make sure everyone who plans to attend knows and respects the same expectations.
Vitamins and Supplements Can Play a Role
Certain vitamins and supplements may be advisable for some. However, taking a high dosage of a single vitamin, such as vitamin C, will not prevent illness. Some vitamins are dangerous if taken in too high of doses, Dr. Beschta explained, advising anyone planning to take a daily regimen of vitamins or supplements to first have a conversation with their primary care provider.
“Consuming more of a vitamin doesn’t make you healthier,” Dr. Beschta said. “Your body can only process a certain amount of a vitamin, and the excess gets flushed out.”
As for supplements promising to improve your immune system, there’s no evidence they do that to the point where you’re better protected against infection and disease, he added.
Of course, even if when following healthy habits, people may still get a cold or the flu. The good news is that it may not last as long, and may not make people feel as sick, Dr. Beschta said.
“The reliable standbys of getting vaccinated and living a healthy lifestyle are your best bets for keeping your immunity strong in the long run,” Dr. Beschta said. “Remember to speak with your health care provider if you want personalized direction on how best to boost your immunity.”
