At a Glance

Q: How can I boost my immune system during cold and flu season?
A: You can strengthen your immune system with healthy habits like balanced nutrition, regular exercise, and enough sleep. Small daily changes can make your body more resilient against colds and flu.

• Eat protein, fruits, vegetables, and whole grains
• Get 30 minutes of exercise, 3–5 times a week
• Learn how sleep and stress affect immunity

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As temperatures drop, cold and flu season is officially here. While stuffy noses and sore throats may feel inevitable, you can take proactive steps to strengthen your immune system and ward off illness.

Christine Stahl, APRN-CNP, a nurse practitioner in family medicine, says, “Our bodies are expertly designed to fight infections. But we must give them the tools and armor to allow them to do their job.”

To help you stay healthy, Christine outlines ways to naturally boost your immune system.

What should I eat?

“Our gut health can influence our overall wellness,” says Christine. “When we consume a diet with inflammatory foods, such as processed and fried foods, it increases gut inflammation and decreases absorption of the essential macro and micronutrients our bodies need.”

Instead of filling your diet with foods that cause inflammation, Christine recommends eating plenty of

• Protein
• Vitamin-rich fruits and vegetables
• Whole grains

She says probiotics, which help maintain a balance of good gut bacteria, and vitamin D supplements can also be good additions to your diet. Both can be found over the counter at most major drugstores.

And, of course, hydration is key. “Water, water, water,” says Christine. “Hydration is important in all body functions, but also is key to supporting your immune system.”

How often should I exercise?

“Exercise ranks right up there with sleep as one of the top behaviors that can positively impact your immunity and wellness,” says Christine.

She recommends an average of 30 minutes of activity, three to five times a week, to boost your immunity. She says regular exercise can also reduce inflammation in the body and increase CD4 T cells, also known as fighter cells, which are essential for helping your body fight off pathogens.

“Not to mention all the other positive impacts exercise has on mental health, cardiovascular health, and metabolism.” 

How does sleep affect my immune system?

Sleep is one of the most effective ways to boost your immunity. Getting at least six to eight hours of sleep is essential for your brain’s health and your overall well-being.

Consistently missing out on quality sleep can result in fatigue, brain fog, memory issues, and even illness. And often, stress is the culprit behind poor sleep.

“While short-term stressors are a normal part of life and may trigger only mild immune responses, ongoing stress has a much deeper impact,” says Christine. “Prolonged stress increases cortisol production, which over time can weaken immune function and heighten inflammation throughout the body.”

If you struggle with sleep due to stress or other factors, Christine recommends practicing good sleep hygiene or speaking with your primary care provider if issues persist.

Give your body the tools it needs

“It really is simple to support your immune system using good nutrition, routine exercise, and achieving adequate sleep,” says Christine. But don’t forget to get your flu shot.

As a primary care provider, Christine emphasizes the value of prevention through vaccines, screenings, and other proactive measures. “In particular, I emphasize the importance of the flu shot.”