Cold and flu season can put your immune system to the test. Increased exposure to viruses, more time spent indoors, busy schedules, and everyday stress can all make it harder to stay healthy.
While no food, drink, or supplement can prevent illness on its own, certain nutrients and healthy habits can help support your immune system. From vitamin-rich foods to immune-supporting teas and everyday wellness practices, here's what to know about staying well throughout the season.
What helps support a healthy immune system?
A healthy immune system depends on several factors working together, including:
- Eating a balanced diet
- Staying hydrated
- Getting enough sleep
- Managing stress
- Exercising regularly
- Staying up to date on recommended vaccinations
No single food or supplement can "boost" immunity overnight, but healthy habits can help support your body's natural defenses against illness.
Why do people get sick more often during cold and flu season?
We've all heard the saying that cold weather makes you sick. While cooler temperatures aren't directly responsible for illness, your body can become more vulnerable to viruses during seasonal changes.
One reason is that cold, dry air can dry out nasal passages, which serve as one of the body's first lines of defense against germs. When this protective barrier becomes less effective, viruses may have an easier time entering the body.
People also tend to spend more time indoors during cold and flu season, increasing exposure to viruses that spread through close contact. Add busy schedules, travel, social gatherings, and seasonal stress, and it's easy to see why illnesses such as colds, flu, COVID-19, and RSV become more common.
What foods help support your immune system?
Some foods do more than satisfy hunger. They also provide vitamins, minerals, antioxidants, and other nutrients that support immune health.
- Citrus fruits: Oranges, grapefruits, lemons, and limes are rich in vitamin C, an important nutrient that supports normal immune function.
- Leafy greens: Spinach, kale, and Swiss chard are packed with vitamins A, C, and E, which help support overall wellness.
- Garlic and onions: These flavorful kitchen staples contain compounds that may help support your body's natural defenses.
- Ginger and turmeric: Ginger and turmeric contain plant compounds with antioxidant and anti-inflammatory properties. Ginger may also help soothe congestion and upset stomachs.
- Yogurt and fermented foods: Foods such as yogurt, kefir, kimchi, and sauerkraut contain probiotics that support gut health, which plays an important role in overall immune function.
- Nuts and seeds: Almonds, walnuts, sunflower seeds, and pumpkin seeds provide healthy fats, protein, and vitamin E.
- Lean proteins: Chicken, fish, eggs, tofu, beans, and legumes provide amino acids your body uses to build and repair cells, including immune cells.
Tip: Focus on colorful meals. A variety of colors often means a variety of nutrients that support overall health.
What teas may support immune health?
Tea can be a comforting addition to your wellness routine and may provide compounds that support overall health.
- Green tea: Green tea contains antioxidants called catechins that may support immune function.
- Ginger tea: Ginger tea may help reduce inflammation and soothe sore throats or congestion.
- Turmeric tea: Turmeric contains curcumin, a natural compound known for its antioxidant properties.
- Echinacea tea: Echinacea is commonly used during cold and flu season and may help shorten the duration of illness for some people.
- Chamomile tea: Chamomile promotes relaxation and may support better sleep, which is essential for immune health.
Tip: Add lemon or honey for extra flavor. Honey can help soothe an irritated throat, while lemon provides vitamin C.
Simple ways to add immune-supporting foods to your routine
You don't need a major lifestyle overhaul to support your immune system. Small, consistent habits can make a meaningful difference.
- Add spinach, kale, ginger, or berries to your morning smoothie.
- Keep nuts and seeds on hand for quick snacks.
- Make soups with vegetables, garlic, ginger, and turmeric.
- Swap one daily coffee for green or herbal tea.
- Prep fruits and vegetables ahead of time to make healthy choices easier throughout the week.
- Include a source of lean protein with meals and snacks.
What habits support a healthy immune system?
Food and beverages are only one piece of the puzzle. A healthy immune system relies on daily habits, too.
- Manage stress: Chronic stress can affect immune function. Mindfulness, exercise, journaling, hobbies, and time with loved ones can all help manage daily stress.
- Stay up to date on recommended vaccinations: Vaccines help protect against illnesses such as influenza and COVID-19. Talk with a health care provider about which vaccines are right for you.
- Stay hydrated: Water helps support many important bodily functions, including those involved in immune health.
- Prioritize sleep: Aim for seven to nine hours of sleep each night whenever possible. Sleep gives your body time to recover, repair, and recharge.
- Move your body regularly: Physical activity can support circulation, improve mood, and contribute to overall health.
Frequently asked questions about immune health
What is the best food for immunity?
There isn't one "best" food for immunity. A balanced diet that includes fruits, vegetables, lean proteins, healthy fats, and probiotic-rich foods can help support overall immune function.
Does vitamin C help the immune system?
Vitamin C plays an important role in normal immune function and can be found in citrus fruits, berries, bell peppers, and leafy greens.
Can tea help prevent colds?
No tea can prevent illness, but certain teas contain antioxidants and compounds that may support overall wellness and symptom relief.
What can weaken the immune system?
Poor sleep, chronic stress, dehydration, smoking, poor nutrition, inactivity, and certain medical conditions may affect immune function.
How can I stay healthy during cold and flu season?
Healthy habits such as handwashing, proper sleep, regular exercise, good nutrition, stress management, hydration, and recommended vaccinations can help lower your risk of illness.
When sick season hits, Indigo has you covered
Winter doesn’t have to mean constant sniffles, fatigue, or days stuck in bed. When you nourish your body with the right foods, cozy up with soothing teas, and prioritize your overall wellness, you can support your immune system and feel your best throughout the cold winter months.
And when you do catch a bug, consider Indigo Urgent Care your winter wellness partner.
We treat most minor injuries and illnesses, including wintertime woes like colds, flu, COVID, RSV, sinus infections, and more – so you can recover quickly and get back to work, school, or whatever the season brings.
Indigo is here 8 am to 8 pm every day, offering flexible care that fits your schedule. Stop by one of our convenient neighborhood locations, book a same-day or next-day appointment online, or connect with an Indigo clinician virtually from the comfort of home.
