You need to enable JavaScript to run this website.
Holistic Medicine, Wellness

Ways to Boost your Immune System This Season

Holly_Johnston contributor

Ways to Boost your Immune System This Season

Your calendar is filled to the brim with work meetings and social gatherings, and let’s not forget about winter weddings. You’re going to be around a lot of people and these events are important and meaningful (ok, maybe some of those meetings could’ve been emails). You don’t want to miss out on your important life events, thus you don’t have time to get sick!

According to the CDC, US flu viruses typically circulate during the fall and winter during what’s known as the flu season. Most of the time flu activity peaks between December and February. Winter time is also the season for the common cold. (and of course, Covid.)

To prevent missing out on life moments, we’ve created a list of the best tips for boosting your immune system this season:

Lifestyle Habits

The immune system’s main job is recognizing and/ or reacting against foreign material (germs), and research shows that your lifestyle has a huge impact on how well it’s able to function.


For starters, adequate sleep is a key component of a healthy immune system. It’s recommended to get 7 or more hours of sleep each night.


Frequent and regular exercise provides immune benefits due to its anti-inflammatory effects.

Research shows even just a 30-minute session of brisk walking can greatly benefit the immune system. Weightlifting and strength training are great for increasing blood flow, especially high intensity workouts like HIIT training. But don’t overdo it! Training too intensely or too frequently can actually impair the immune system.

Limit Alcohol and Nicotine

Consider quitting or at least decreasing smoking or nicotine consumption, as nicotine is shown to weaken the immune system.

When it comes to alcohol, research suggests that moderate alcohol consumption can actually be beneficial, as it’s associated with reduced inflammation. However, chronic heavy drinking is associated with a higher risk for bacterial and viral infections.

Diet and Nutrition

Snack on more foods that contain essential vitamins and minerals and fewer artificial sugars and processed foods.

Vitamins & Food Sources

Important vitamins and minerals for the immune system include Vitamin C, Beta Carotene, Vitamin E, Vitamin D, Zinc, Vitamin B-6, and Probiotics.

Vitamin C sources include grapefruits, oranges, tangerines, sweet red pepper, broccoli, strawberries, and kale.

Beta Carotene (which converts to vitamin A) sources include ​​carrots, spinach, kale, apricots, sweet potato, squash, and cantaloupe. It’s recommended to consume these foods with a source of good fat (ie. olive oil) for better absorption.

Vitamin E sources include nuts, seeds, avocados, and spinach.

Vitamin D sources include salmon, canned tuna, egg yolks, mushrooms, or adequate sunshine.

Vitamin B-6- sources include chicken, turkey, cold-water fish (salmon and tuna), chickpeas (traditional hummus), bananas, and fortified breakfast cereal.

Zinc sources include oysters (the highest food content of zinc), shellfish (crab, clams, lobster, and mussels), poultry (chicken or turkey), red meat and beans, fortified cereals, and some types of bread.

Probiotics are also great for the immune system (and the gut). Good sources include fermented foods like yogurt, kombucha, sauerkraut, kimchi, pickles, and tempeh, as well as coconut kefir, and coconut yogurt.

Other immunity boosters. garlic is good for the immune system and contains t-cell boosters. green tea is a good source of antioxidants.


Vitamin supplements

While food is the best source of essential vitamins, supplement forms are still beneficial. Vitamin D, Zinc, Vitamin C, and Curcumin (found in turmeric) are all useful in boosting the immune system.

Medicinal mushrooms are proving to have positive effects on immune health and are available as supplements Cordyceps fight inflammation in the body, lion’s mane is shown to have protective effects against pathogens, and Shitake boosts the immune system and lowers inflammation. Other mushrooms shown to provide immune support include maitake, reishi, and turkey tail.

Final Thoughts

With adequate rest, exercise, and the proper nutrients, you’ll be fearless about flu season and ready to be your healthiest self!

Did we miss any immunity boosters? Let us know in the comments.