It’s Halloween season, and while most people are talking about chocolate and candy or what costumes to wear for Halloween, I have something else that is spooky in mind – a lowered immune system crawling with viruses and harmful bacteria oh my! Fall has many incredible benefits; a robust immune system usually isn’t one of them.  So many of my clients are already coughing and out sick with flu-like symptoms. It doesn’t have to be all scary, though; once you know some tips and tricks to keep those microscopic monsters at bay, you can protect yourself and your health from enjoying a cozy season of fun. That is why I am sharing my 8 tips to boost your immune system inside and out.

Our overall health contributes to how we fight off colds and the flu. I do get my flu shot every year, but what other ways can we protect ourselves?

Understanding the Immune System 

Every year without fail, I get the same questions when people show up sniffling, feeling achy, and overall have an immune system that’s not what it could be. Should I sweat it out? Or stay homesick? And is chicken noodle soup an old wives tale? There are other ways to boost your immune system inside and out.

There are germs everywhere! The most common invaders of our immune system are:

• Colds
• Coughs
• Influenza
• Throat infections
• Middle ear infections

Our immune system has a plan of action that is built-in to help us fight infections. It is true that the more you get exposed to germs, the more your immune system adapts to fighting those invasive germs.

My mother always said: It’s good to eat dirt…..(oh mom)

Other factors that influence your immune system

Stress

Research shows that people who are angry, worried, or scared every day for months or weeks have compromised immune systems.

Age

Our innate immune response can break down as we get older. But here’s the good news: staying physically active and eating a nutritious diet can offset many of these changes.

Gender

The menstrual phase and oral contraceptive use may influence how the immune system responds to exercise. Estrogens generally enhance immunity, while androgens can suppress it. (Again, this may explain why women tend to do better with colds than men.)

Sleep

Poor quality sleep and prolonged sleep deprivation jeopardize immune function.

Climate

For example, exercising in a slightly cool environment might boost the immune system. While using a sauna or hot bath may stimulate better immunity in those with compromised immune function.

Mood

There’s evidence that immune alterations affect mood and inflammation. Clinical depression is two to threefold higher among patients with diseases that have elevated inflammatory activity.

(Note: Moderate exercise appears to act as an anti-inflammatory in those with inflammatory conditions)

8 Tips to Boost Your Immune System Inside And Out 

Let’s dive into what your body needs to continue striving. To function well, it requires balance and harmony. Researchers still don’t know much about the intricacies and interconnectedness of the immune response. For now, there are no scientifically proven direct links between lifestyle and enhanced immune function.

These tips help your body feel better, rest better, and get back to normal faster. 

1. Eat a diet high in fruits and vegetables and vitamins and minerals that help fight colds…

• Broccoli: Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E and many other antioxidants and fiber, broccoli is one of the healthiest vegetables!
• Garlic: Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.
• Ginger: Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger may also help decrease nausea.
• Spinach: Spinach made our list not just because it’s rich in vitamin C. It’s also packed with numerous antioxidants and beta-carotene.
• Turmeric Is known for its anti-inflammatory properties and can help decrease exercise-induced muscle damage.
• Green Tea: Both green and black teas are packed with flavonoids, a type of antioxidant that is said to help boost immunity.

2. Keep moving 

So, should you sweat it out when you are sick? Consider the two types of working out:

• A structured and strenuous workout makes us sweat, breathe heavily, and feel discomfort. This kind of exercise triggers a stress response in the body, and this response makes us stronger and fitter, but not when we are sick.
• A non-strenuous workout like walking or biking done outdoors might even help with your sniffles. This kind of workout helps you recover faster when not feeling well by gently increasing immunity.

3. Stay Hydrated

Flush out the toxins! Replace lost fluids from fever or perspiration and prevent dehydration from diarrhea and vomiting. Green tea, water, coconut water, water with lemon, soups (see your mom was right all along), are all excellent choices to rehydrate and restore minerals lost.

4. If you drink alcohol, drink in moderation 

New research shows that drinking alcohol can damage the body’s dendritic cells, a vital immune system component. An increase in alcohol consumption over time can increase a person’s exposure to bacterial and viral infections. That Hot Toddy isn’t set to boost that immunity after all.

5. Get more sleep 

• According to a study published in the Archives of Internal Medicine, getting adequate sleep is extremely important if you’ve been exposed to a virus.
• The more you sleep, the more your body can fight off illnesses, so practice good sleep hygiene. Check out episode 12: How to get more sleep and energy. If we are exposed to the flu, our immune system can’t respond as well when we lack sleep

6. Reduce stress 

Cortisol helps the body fight inflammation and disease. The constant release of the hormone in people who are chronically stressed lessens its overall effectiveness. This can result in increased inflammation, infection, and a less effective immune system.

7. Practice good hygiene

1. Wash your hands for 20 seconds and scrub under your fingernails.
2. Wash your hands before eating or preparing food.
3. Wash your hands before inserting contact lenses or performing any other activity that brings you in contact with the eyes or mouth.
4. Carry an alcohol-based hand cleaner for on-the-go use. Disinfect shared surfaces like keyboards, telephones, doorknobs, and remote controls.
5. To stop or minimize spreading germs: Sneeze Like A Vampire! Bend your elbow, bring your arm towards your mouth, and sneeze in the pit of the elbow to avoid germ transfers.

8. Don’t share

Sharing is a great thing, except when it comes to germs, viruses, and bacteria. Protect yourself and others by NOT sharing:

1. Toothbrush
2. Utensils
3. Drinking glasses

There you have my 8 tips to boost your immune system inside and out! Take them to heart and stay healthy this flu season so you can keep feeling energized, healthy, and festive.

Do you have a favorite immune-boosting tip you like to share? Let me know in the comments!