As cold and flu season bears down, thoughts often turn toward finding ways to avoid getting sick. Check out your social media feed, and you’re likely to see companies and individuals promoting products and solutions that promise to boost your immunity. Tempting as it is to believe that a pill or concoction can enhance immunity, it’s likely not true.
“Forget about miracle solutions. Healthy habits go a long way in strengthening your immunity,” says 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, ranging from cold viruses to serious diseases such as cancer.
A complex structure, the immune system includes white blood cells, antibodies, lymph nodes, and more. Multiple factors affect immunity, including lifestyle and genetics, according to the Centers for Disease Control and Prevention.
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 says.
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, “helping your body fight off and remember the germ so it can attack it if the germ ever invades again.” Because vaccines are made with very small amounts of weak or dead germs, they won’t make you sick.
All children and adults should follow the recommended routine vaccine schedule. The CDC also 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 says.
Follow these healthy habits:
- Quit or abstain from smoking
- Eat a balanced diet with plenty of fruits and vegetables
- Exercise regularly
- Maintain a healthy weight
- Get enough sleep — aim for seven to nine hours per night
- Manage stress levels
- Drink plenty of water
- If you drink alcohol, do so in moderation
Frequent handwashing is also important to staying healthy, especially during cold and flu season. The CDC recommends washing your hands for at least 20 seconds. When washing, make sure you also include the backs of your hands, between your fingers, and underneath your fingernails.
Finally, if you’re sick, stay home. And if you’re gathering with friends or loved ones, make sure everyone who plans to attend knows and respects the same expectations. It’s hard to miss out, but it’s not worth the risk to anyone’s health.
What Doesn’t Work
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 even dangerous if taken in too high of doses, Dr. Beschta says. Make sure to always talk to your doctor about any vitamins or supplements you’re taking.
“Consuming more of a vitamin doesn’t make you healthier,” Dr. Beschta says. “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 boost your immunity to the point where you’re better protected against infection and disease.
If you want to try a smoothie or blend you’ve found online, it likely can’t hurt. It may even be healthful, especially if you use ingredients like whole fruits and vegetables. At the same time, it’s not likely to help you recover any more quickly from an illness.
Of course, even if you have healthy habits, you may still get a cold or the flu. The good news is that it may not last as long, and you may not feel so bad. Stay focused on the long game, and you’ll set yourself up for better overall health.
“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 says.
