How to Not Get Sick
Nobody wants to get sick. But with cold and flu season ramping up and COVID-19 still circulating, your chances of catching something are higher. Luckily, there are practical, science-backed steps you can take to boost your immune system and avoid getting ill this fall and winter.
Get Your Recommended Vaccines
Vaccines prime your immune system to fight off infections before you encounter them. Be sure you and your family are up-to-date on all recommended vaccines, including:
- Influenza (flu)
- COVID-19
- Measles, mumps and rubella (MMR)
- Varicella (chickenpox)
- Pneumococcal pneumonia
- Hepatitis A and B
- Meningococcal
- HPV (human papillomavirus)
Children, pregnant women, seniors and those with underlying medical conditions need vaccination the most. But vaccines help protect everyone in the community by slowing the spread of contagious illnesses.
Wash Your Hands Frequently
Practicing good hand hygiene minimizes the transfer of viruses, bacteria and other pathogens into your body. Be sure to wash with soap and warm water for at least 20 seconds, or use an alcohol-based sanitizer when soap is unavailable.
Make a habit of washing your hands:
- After using the bathroom
- Before handling food
- After touching high-traffic surfaces
- Before eating
- After coughing, sneezing or blowing your nose
- When visibly soiled
Scrubbing fingernails, between fingers, and backs of hands is important to remove all germs. Drying thoroughly prevents recontamination.
Don't Touch Your Face
Your hands pick up germs, which get transferred to your eyes, nose and mouth when you touch your face. This gives viruses and bacteria an easy pathway into your airways and body. Try to be mindful of unnecessary face touching.
Disinfect High-Touch Surfaces
COVID-19 highlighted the importance of keeping high-touch areas clean. Disinfect doorknobs, countertops, keyboards, toilets and other surfaces frequently touched by multiple people. Use EPA-approved household disinfectants or diluted bleach solutions.
Improve Indoor Air Quality
Pathogens can linger in stale indoor air. Ensure good ventilation and air exchange by:
- Opening windows periodically
- Using HEPA air filters and purifiers
- Turning on fan ventilators
- Running bathroom and kitchen exhaust fans
- Checking HVAC system filters
This dilutes any airborne viruses and allergens and refreshes the air you breathe at home or work.
Get Plenty of Sleep
Not getting sufficient, quality sleep impairs your immune system and makes you more vulnerable to illness. Adults should aim for 7-9 hours per night, with consistent bed and wake-up times.
Ensure good sleep by avoiding screens before bedtime, limiting caffeine and alcohol, making your bedroom cool and dark, doing relaxing activities before bed, and going to bed early enough to get a full night's rest.
Manage Stress Levels
Chronic stress releases hormones like cortisol that suppress immune function. This makes you more susceptible to colds, flu and other infections. Find healthy ways to manage stressful situations, such as:
- Exercising
- Meditating
- Talking with friends
- Setting priorities
- Laughing
- Practicing gratitude
- Doing hobbies you enjoy
See your doctor if you feel constantly stressed, anxious or depressed.
Exercise Regularly
Physical activity supports a robust immune response by circulating antibodies and immune cells more effectively. Aim for 150 minutes per week of moderate exercise, like brisk walking, biking or swimming. Even short 10-minute daily sessions offer benefits.
But take a day off when sick to let your body rest and heal.
Don't Smoke or Vape
Smoking destroys cilia in the airways that are supposed to sweep pathogens and debris away. This allows germs to take hold and makes upper respiratory infections more likely. Both smoking and vaping suppress immune function too.
If you do smoke, quitting can substantially lower your illness risk, even after years of use.
Drink Alcohol in Moderation
Heavy, regular alcohol consumption interferes with immune cells' ability to fight infections. However, moderate intake of one drink per day for women and two for men appears safe and may even benefit immunity slightly.
Binge drinking is always hazardous, temporarily reducing immune responses for up to 24 hours.
Maintain a Healthy Weight
Obesity impairs immune defenses and contributes to excessive inflammation that can be harmful. Losing weight if overweight and maintaining an optimal BMI between 18.5-25 can help optimize your disease-fighting responses according to research.
Take a Quality Probiotic
The trillions of bacteria living in your intestines influence immune function. Probiotic supplements containing species like lactobacillus and bifidobacterium help keep your gut microbiome balanced to defend against pathogens.
Reduce Added Sugars
High sugar intake is linked to impaired immunity and inflammation. Limit sources of added sugars like sweetened beverages, baked goods, candy, corn syrup, and other processed foods and desserts.
Go easy on the natural sugars in fruit juices and honey as well.
Nutrition Tips to Avoid Getting Sick
Diet powerfully influences your immune defenses. Follow these nutrition tips to fortify your body against infections:
Eat More Fruits and Vegetables
Produce provides antioxidants like beta carotene, Vitamin C, and polyphenols that fight infection. Aim for 5-9 varied servings per day in different colors like citrus fruits, berries, leafy greens, tomatoes, squash, bell peppers, etc.
Choose Lean Protein
Protein foods provide amino acids to build antibodies and immune cells. Select healthy protein sources like fish, poultry, beans, lentils, eggs, Greek yogurt and nuts.
Eat More Prebiotic Foods
Prebiotics act as fuel for probiotics, healthy bacteria that influence immunity. Good prebiotic sources include garlic, onions, leeks, asparagus, bananas, psyllium and whole grains.
Increase Anti-Inflammatory Foods
Chronic inflammation decreases immune defenses. Incorporate more anti-inflammatory foods like oily fish, cruciferous vegetables, nuts, turmeric, berries, leafy greens and green tea.
Choose Healthy Fats
Monounsaturated and omega-3 polyunsaturated fats support immune cell membrane fluidity. Obtain healthy fats from olive oil, avocados, nuts, seeds and fatty fish.
Avoid Vitamin Deficiencies
Deficiencies in vitamins A, C, D, E, B6 and zinc undermine immunity. Take a balanced multivitamin to cover any shortfalls.
Stay Hydrated
Dehydration hinders all body functions. Sip water, herbal tea or broths throughout the day. Caffeine and alcohol can contribute to dehydration.
Herbs and Spices That Strengthen Your Immune System
Specific herbs, roots and spices have natural compounds that bolster your defenses against disease. Try incorporating more of these into your cooking:
Garlic
Garlic's active compound allicin has antimicrobial effects against bacteria, viruses and fungi. Eat garlic cloves or powder daily in dishes.
Ginger
Gingerol gives ginger anti-inflammatory powers. Use fresh or ground ginger to flavor stir-fries, soups, smoothies, tea and other foods.
Astragalus Root
Used in Chinese medicine, astragalus aids immune cells and increases resistance to illness. Add slices to broths and soups.
Echinacea
This purple coneflower has been shown to enhance white blood cell activity. Drink as a tea or take liquid extracts when illness threatens.
Turmeric
Curcumin, the active compound in turmeric, has antioxidant and antimicrobial effects. Use turmeric generously in curries, rice dishes, roasted vegetables and more.
Cinnamon
Cinnamaldehyde in cinnamon inhibits bacterial and fungal growth. Sprinkle on fruit, oatmeal, coffee, and use in baked goods and curries.
Thyme
Thymol thymol provide thyme's antimicrobial power against bacteria, viruses and fungi. Add fresh or dried thyme to soups, stews and marinades.
Supplements for Immune System Support
While a healthy diet should meet most of your immune nutrient needs, supplements can help fill gaps and provide enhanced protection against viruses and other pathogens when taken appropriately. Some of the top supplements for immunity include:
Vitamin C
Vitamin C stimulates white blood cell production and activity. Most people should take 500-1000 mg a day spread into two doses for best absorption.
Vitamin D
This "sunshine vitamin" regulates immune cell function. Those with low vitamin D are more susceptible to illness. Take 2000-5000 IU daily depending on blood levels.
Zinc
Zinc supports immune cell development and communication. Supplement 30-50 mg per day. Don't exceed 100 mg which can inhibit immune function.
Elderberry
This antioxidant rich berry lowers inflammation, stimulates antibodies and enhances immune response. Take syrups or lozenges during illness.
Medicinal Mushrooms
Mushrooms like reishi, shiitake, cordyceps and turkey tail contain polysaccharides that activate immune cells. Take extracts or powders daily.
Probiotics
These healthy bacteria strengthen gut immunity. Look for broad spectrum probiotic supplements with billions of colony forming units.
When to See Your Doctor
While most minor viral illnesses can be managed at home, contact your physician if you experience:
- Fever over 103 F lasting more than 3 days
- Shortness of breath or difficulty breathing
- Cough producing thick, colored mucus
- Facial or severe sinus pain
- Severe dehydration or inability to keep liquids down
- Symptoms lasting more than 10 days without improvement
- Worsening illness or new concerning symptoms
Seeking prompt medical treatment when appropriate can prevent complications and help you recover sooner.
Strengthening your defenses through healthy living and smart precautions makes getting sick less likely this season. But don't forget hygiene basics like covering coughs and staying home when ill to protect those around you too.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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