It’s Flu and Cold Season: How to Prepare Your Body To Fight Fall and Winter Viruses

We’re moms, which means if our kids get sick, we have to take care of them. Of course, that’s something we love to do, but we don’t want their germs. With cold and flu season upon us, the funk will inevitably make its way into our homes. We can’t make the germs check themselves at the door, but we can do our best to build our immune systems so we stand a better chance of not getting sick.

To build up that armor, we need to eat the right foods, get our bodies moving, eliminate toxins, and manage our stress levels. We know, it seems like a lot, but the pros definitely outweigh the cons on this one.

Dmitry Ganin

As far as our diet is concerned, it’s best to pump our immune systems with vitamins and minerals through real foods and not supplements. Victoria Othersen, DO, a board-certified family physician with Franciscan Physician Network in Beech Grove, Indiana, recommends stocking the fridge and pantry with an array of superfoods that will help boost immunity. Luckily, the best foods to fight the flu are items you might already have on your shopping list.

Fight the Flu With These Immune-Boosting Foods

Lemon- Lemons give us much-needed vitamin C, which can help build up that immunity. An easy way to incorporate lemon is into your water, tea, or even on a salad to give it a tangy boost.

Garlic- Eating garlic will keep the vampires away this fall and the germs during cold and flu season. Throwing garlic into your favorite recipes is simple. And if you really want a treat, roast it in your oven with a bit of olive oil, and it will give you the most delicious spread for sourdough toast. Together, you’ll have immune system support and a little gut health to boot.

Almonds- Almonds are a great snack to take on the go, providing us with protein, fiber, and vitamin E. A handful of almonds can help you feel satiated in between meals while helping make your immune system stronger. Add them to your oatmeal, granola, and yogurt for a boost of added crunch.

Sweet Potatoes- This versatile tuber is loaded with vitamin A, which protects cells that fight germs. The best part is that one sweet potato has your daily dose of vitamin A. So, mash it, bake it, or put it in a pie to boost your immunity.

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Of course, there are plenty of other foods that can help boost our immune systems. As we often hear, it’s essential to eat the rainbow. The brighter your fruits and vegetables, the better they are for you. And when it comes to cooking, plenty of spices will not only flavor your food but also help keep you healthy. Try combining ingredients like ginger and turmeric with lean proteins like chicken to create a delicious and immunity-building meal.

"The stomach is a huge part of our immunity," Dr. Othersen said. "Our good gut bacteria help protect us. But when you eat all those processed foods, it kills good bacteria, and bad bacteria start to grow. So, things like processed meats, charred meats, fast food, sweets — they may taste good, but they're not good for your immune system."

It's more than just the foods we eat; our immune systems run on exercise, plenty of water, and avoiding harmful habits like smoking, alcohol, and drugs. When you’re hurting your body, it’s less likely to be able to fight off germs for you.

"What I tell my patients is it's not all or nothing," Dr. Othersen shared. "You don't have to be perfect. I always say, 'Small steps, big rewards.'"

So, treat your body as a temple. Nourish it, care for it, and help it stay strong. When cold and flu season arrives, you’ll be happy you did.