How to Boost Your Immune System Before Cold Season Hits

Cold and flu season officially kicks off in October (in the Northern Hemisphere), so it’s not too early to think about boosting your immune system. Getting your flu shot is just one way to prepare for flu season.

Keeping your immune system strong is your first line of defense against illnesses, including the flu, COVID-19, the common cold, strep throat, and other infections.

Simple daily habits can help your body stay resilient against seasonal viruses.

Read on as Dr. N'Dama Bamba, MD, MPH, and our Dr. Bamba’s Health and Medical Center team share our top tips for boosting your immune system before cold and flu season officially hits.

Fortify your diet

Boosting your immune system can be as simple as adding a few of these foods to your plate:

Eat more garlic

Garlic contains allicin — a compound with potent antibacterial and antiviral properties. It helps your immune cells respond more effectively to viruses, and studies show that garlic can help reduce the incidence of the flu. 

This makes garlic a flavorful and functional addition to your meals.

After you mince your garlic, let it sit for 10 minutes before cooking with it. This helps the allicin develop fully so you can get as much protection from it.

Add onions to salads and meals

Onions are rich in antioxidants, flavonoids, and organosulfur compounds that help fight inflammation. They also have antimicrobial effects that support your body’s ability to fight off illness.

Incorporate more spices 

Ginger contains gingerol, which has antioxidant and anti-inflammatory properties. It can help reduce oxidative stress in your body and support a strong immune response.

You can add ginger to dressings, sauces, or grate it into fresh tea with lemon.

In addition to ginger, try turmeric — a yellow spice packed with curcumin. Curcumin is a compound known for its anti-inflammatory and antioxidant effects, and it works best when you eat it with black pepper.

Eat more leafy greens

Spinach, kale, and other leafy greens are rich in vitamin C, vitamin E, and antioxidants that protect your immune cells from damage and help them work at their best.

Sip on bone broth

Bone broth is rich in minerals, collagen, and amino acids like glutamine, which support gut health — a key component of immunity. 

Take probiotics

About 70-80% of your immune system lives in your gut. Probiotics help keep your gut microbiome balanced, which strengthens your body’s defenses against infections.

You can also eat foods that support gut health. These include kefir, kimchi, and yogurt.

Prioritize sleep and stress management

Your immune system needs rest to recharge. Unfortunately, a chronic lack of sleep can sabotage your immune system. Aim for 7-9 hours of quality sleep each night, and practice stress-reducing activities like deep breathing, reading, listening to music, or short walks outside.

Stay active

Moderate exercise like walking, cycling, or swimming can boost circulation, which allows immune cells to move more freely throughout your body. Exercise can even help flush bacteria out of your airways.

Stay hydrated

Water helps flush toxins and supports every cell in your body, including immune cells. Men need about 15.5 cups of fluid a day, and women need about 11.5. 

Not all of that needs to be water, though. Your bone broth, herbal teas, and soups can count toward your total hydration goals. 

What if you get sick?

If you catch a cold or feel symptoms coming on, don’t wait it out. Schedule a sick visit with Dr. Bamba’s Health and Medical Center. We can assess your symptoms, recommend treatments to help you recover faster, and make sure it’s nothing more serious than a seasonal bug.

If you need to schedule your flu shot or have questions, you can reach us at 443-493-7760. Or, simply click here to visit us in Glen Burnie, Maryland.