Cold and flu season typically spans late fall to early spring, with cases peaking between December and February. While the viruses that cause colds and flu are present year-round, this period sees an increase in the circulation of respiratory viruses, partly due to colder weather, which drives people indoors and promotes closer contact, allowing viruses to spread more easily.
A combination of lifestyle choices and environmental factors can significantly impact immune health during cold and flu season. “The most important factors include nutrition, exercise, sleep, stress management, and hydration,” says Ridhima Monga, MD, an infectious disease specialist at OhioHealth. “These basic but often overlooked aspects of daily life play a huge role in maintaining a strong immune system.”
The role of nutrition in supporting a strong immune system
Nutrition is one of the pillars of a robust immune system. A balanced diet rich in protein, vitamins, minerals, and antioxidants helps the body fend off infections and recover faster when illness strikes. Good nutrition is one of the main sources for the healthy production of cytokines, which are small proteins that act as chemical messengers in the immune system, signaling cells to fight threats or keep the immune system functioning.
Vitamin C helps the immune system by supporting various cellular functions and acting as a potent antioxidant. Citrus fruits like oranges, grapefruits and lemons are packed with vitamin C. Antioxidants, on the other hand, help fight viruses once they’re already in the body. When looking for antioxidant-rich foods, grab berries and leafy greens like spinach and kale. Leafy vegetables also contain iron, vitamin C and have anti-inflammatory properties. While taking Vitamin C won’t prevent someone from getting the flu or a cold, it can help reduce the duration and severity of the sickness if you’re already sick.
Broth is also a great way to get nutrients, protein and hydrate while sick or trying to boost your immune system. “There actually is nutritional value to having soups when you’re sick,” says Dr. Monga. “But it doesn’t make the cold go away; it just helps you feel better by providing you with important nutrients.”
Key lifestyle habits for maintaining immune health
Maintaining a strong immune system goes beyond diet. Incorporating healthy lifestyle habits is essential, especially during the colder months. Dr. Monga recommends regular exercise, adequate sleep, and stress management as critical components of immune support.
- Exercise: Physical activity boosts circulation, helping immune cells travel through the body more effectively. “Moderate exercise like walking, cycling, or yoga for 30 minutes two or three times a week can help strengthen the immune system,” Dr. Monga advises.
- Sleep: Your body uses sleep to repair and rejuvenate, making it essential for immune health. “A lack of sleep has been shown to reduce the body’s antibody production and ability to fight off infections,” says Dr. Monga. “Aim for at least seven to eight hours of uninterrupted sleep per night.”
- Stress management: “Increased stress means increased inflammation in the body, whether it’s physical stress or mental stress,” says Dr. Monga. Incorporating mindfulness practices like meditation or yoga can help manage stress, especially during the busy holiday season.
Dr. Monga adds that quitting smoking and avoiding drinking excessive alcohol can help better prepare your immune system for taking on a cold or flu. Smoking increases inflammation in the body and increases the production of bad cytokines that affect your immune system.
What to do if you start feeling sick
If you begin to feel symptoms of a cold or flu, acting quickly can help shorten the duration of illness. “The first thing you should do is rest and hydrate,” recommends Dr. Monga. Rest gives your immune system the energy it needs to fight off the infection. Water plays an important role in immunity and recovery, as it helps to produce lymph, which carries white blood and other immune system cells through the body. Proper hydration helps make it easier for immune-boosting nutrients to get where they need to go in your body.
“Tea, honey, ginger — all these things have antioxidants and immune-boosting components, as well as fluids,” says Dr. Monga. “They may not shorten the number of sick days, but they could give you symptom relief and help you feel a little better.”
Dr. Monga also recommends contacting your doctor if a fever persists for over 24 hours. If you’re having difficulty breathing, go to the emergency room immediately.
Supplements: necessary or not?
While a balanced diet is the best way to support immune health, some people turn to supplements as an extra layer of protection. “Supplements like vitamin D can be helpful, especially during the winter in the Midwest when sunlight is scarce,” explains Dr. Monga. However, she advises against relying solely on supplements: “They are best used to fill gaps in your diet, not as a replacement for healthy eating and lifestyle changes.” Dr. Monga emphasizes that vitamin D supplements should only be taken under the supervision of a physician because high levels of vitamin D can be harmful.
The importance of vaccines
Vaccines play a crucial role in preventing the flu and other respiratory infections. “The flu vaccine is one of the best tools we have to protect ourselves and others,” says Dr. Monga. Vaccines work by introducing dead virus or bacteria particles — the antigens — to the body to elicit an immune response. Your body then produces antibodies against those antigens, so that if you get infected in the future, you have a prepared immune response. “Getting vaccinated won’t always prevent you from getting sick, but it significantly reduces the severity and duration of illness.”
Vaccines not only protect individuals but also reduce the spread of viruses in the community, helping to protect those who are most vulnerable, such as the elderly or immunocompromised.
Common misconceptions about immune health
There are several misconceptions surrounding immune health, particularly during cold and flu season. One common myth is that vitamin C can prevent colds. “Vitamin C is important for immune function, but it won’t stop you from getting sick,” Dr. Monga clarifies. “It may help reduce the duration of symptoms, but it’s not a magic bullet for viruses.”
Another misconception is that cold weather itself causes illness. “The cold doesn’t make you sick,” explains Dr. Monga. “What happens is that people are indoors more, in close proximity to others, which increases the spread of viruses.”
Have you heard the saying, “Feed the cold and starve the fever?” This is not wholly true, as you need to have good nutrition to fight off sickness, whether it’s a cold or the flu. “You need the antioxidants, minerals, and proteins in your system,” urges Dr. Monga.
Stay strong, stay healthy
As cold and flu season ramps up, adopting healthy habits can help you maintain a strong immune system. By focusing on nutrition, exercise, sleep, and stress management, and by staying up to date on vaccinations, you can give your immune system the support it needs to keep you healthy throughout the season.
Confused by the differences between a common cold, COVID-19 and the flu? Check out our guide.
