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While there is no surefire way to prevent a cold from wreaking havoc on your system, you can boost your immunity with these six all-natural tips. From properly washing your hands and preventing the spread of bacteria to getting your daily sweat on and improving your overall health, we’ve rounded up the easiest and most effective ways to prevent falling ill. For more tips on how to boost your immunity right now, keep reading.
Consider Your Diet
According to the Cleveland Clinic, a healthy immune system functions best when it’s been fed a balanced mix of vitamins and minerals over time. So instead of ingesting a quick burst of vitamin C when you feel a cold coming on, plan ahead, and include immune-boosting foods packed with plenty of vitamins A, C, E, folic acid, and iron into your daily diet to help your immune system perform at optimal levels.
Invest in Probiotics
According to a study in European Journal of Nutrition, certain probiotics can boost the body’s immune function and reduce the risk of infection from the common cold. So what type of probiotic should you be taking? According to Frank Lipman, MD, you should look for a probiotic with 10–20 billion organisms, like Culturelle’s capsules, and take one every day.
Try to Reduce Stress
When it comes to staying healthy, we have just one word for you: breathe. According to a study conducted by Sheldon Cohen, the Robert E. Doherty professor of psychology at Carnegie Mellon University, psychological stress affects the body’s ability to regulate inflammation and can thus lead to disease. To prevent a case of the sniffles or the flu, try to reduce your stress levels. While that is easier said than done, we have some suggestions that might make it easier for you.
Wash Your Hands—A Lot
We all know that washing our hands keeps germs at bay—but make sure to rinse with regular soap and water, Lipman says. The recent popularity of antibacterial soap has created harsher products loaded with toxins that can actually increase the risk of creating resistant bacteria. These soaps also tend to overdry and crack the skin, making the transmission of viruses that much easier. So stock up on nondrying soaps like the one above, and keep them on hand throughout the season.
Keep Moving (Even If It's Around Your House)
Studies show that regular moderate intensity exercise enhances immune defense activity, and has positive anti-inflammatory and antioxidant effects. So whether it’s your weekly sweat session at CorePower Yoga or a quick at-home workout, make exercise a priority!
Prioritize Restful Sleep
We all know that sleep is essential regardless, but it really applies to a healthy immune system as well. According to the experts at the Mayo Clinic, people who don’t get enough sleep are more likely to get sick after being exposed to a virus like a nasty cold. Lack of sleep can also affect how fast you recover, so it’s absolutely essential to get enough rest, especially when you are experiencing a busier social life than normal. Do you have a hard time falling asleep? Try this quick trick for falling asleep in less than one minute.
This story was originally published December 29, 2015.
Cleveland Clinic. 8 Vitamins & Minerals You Need for a Healthy Immune System. Health Essentials from Cleveland Clinic. 22 Nov. 2019.
Berggren A, Lazou ahrén I, Larsson N, Önning G. Randomised, double-blind and placebo-controlled study using new probiotic lactobacilli for strengthening the body immune defence against viral infections. Eur J Nutr. 2011;50(3):203-10. doi:10.1007/s00394-010-0127-6
Cohen S, Janicki-deverts D, Doyle WJ, et al. Chronic stress, glucocorticoid receptor resistance, inflammation, and disease risk. Proc Natl Acad Sci USA. 2012;109(16):5995-9. doi:10.1073/pnas.1118355109
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Mayo Clinic. Can Lack of Sleep Make You Sick? Mayo Foundation for Medical Education and Research. 28 Nov. 2018.