5 Ways to Boost Your Immunity This Flu Season

Each fall and winter, millions of Americans catch the influenza (flu) virus. This highly contagious upper respiratory infection usually causes moderate symptoms, but for infants, older adults, and immunocompromised people, it increases the risk of severe complications, leading to hospitalization and even death. 

Getting your annual flu shot can reduce your risk of catching the flu by as much as 60%, but it’s not the only thing you can do to keep your immune system healthy.

Family medicine physician Shaghayegh “Sherri” Tavassoli, DO, helps our patients prepare for flu season every year at Beverly Hills Medical Institute. Here, we highlight five things you can do to help keep the flu at bay.

1. Prioritize nutritious foods

Your diet plays a key role in strengthening your immune system. Eating foods containing vitamin C, vitamin D, and zinc is a good place to start. These nutrients support your immune system’s ability to fight off viruses, reduce inflammation (a common cause of viral illness), and help protect your cells from damage.

Incorporate more fruits, vegetables, beans, and legumes into your meals. Citrus, berries, leafy greens, and garlic are particularly nutrient-dense, making it easier for your immune system to fire on all cylinders. 

2. Stay active

A little bit of movement supports your immune system and helps your body fend off illness. You don’t need to visit the gym or overexert yourself, but moderate exercise for at least 150 minutes a week — about 30 minutes a day Monday through Friday — can enhance your body’s ability to fight infections, including the flu. 

Are you unsure where to begin? Try walking, cycling, or strength training. That said, make sure to ease into activity, drink plenty of water, and take necessary breaks to recuperate.

3. Get quality sleep

A lack of sleep can take a toll on your immune system and make you more susceptible to infections like the flu. That’s because sleep is when your body produces infection-fighting cells and proteins that strengthen immune defenses.

Aim to get seven to nine hours of sleep each night. Whenever possible, go to bed at the same time every night. In addition, keep electronics out of your bedroom and lower the thermostat to around 65 degrees for an optimal sleep environment.

4. Manage stress

Everyone experiences stress occasionally, but if it becomes a chronic problem, it can weaken your immune system and make you more vulnerable to illness. 

Set aside at least 15 minutes a day to relax and reset. This could involve deep breathing, meditation, journaling, or simply going for a walk in nature. Anything you can do to calm your nerves and reduce anxiety is a win for your immunity.

5. Consider preventive measures

Scheduling an annual flu shot is a start, but there are other preventive steps you can take to lower your risk. For example, every time you return home from running errands or seeing loved ones, wash your hands with soap and warm water. 

Similarly, when you’re out and about, avoid touching your face, and if you have to cough or sneeze, cover your mouth and nose with your elbow. Taking vitamin D supplements or probiotics may provide additional support, but discuss these options with Dr. Tavassoli first. 

We can help strengthen your immune system

Now is the perfect time to start preparing for cold and flu season. If you’re wondering how to strengthen your immune system, we can help.

Contact us to get started. Call our office in Beverly Hills, serving the greater Los Angeles, California, area, or book your appointment online. Telehealth appointments are also available.