As the seasons shift, the likelihood of getting sick from the seasonal flu also drastically rises. Every year, millions of people get influenza, experiencing symptoms that usually range from a mild fever and fatigue to severe respiratory distress. Flu vaccines, infection control practices, and medications are still important tools for preventing illness; however, one of the most effective defenses available to you is the immune system.
The importance of a strong immune response
Employing a healthy immune system is responsible for much more than whether you become ill or not, it will also determine how your body responds to the illness once you’re infected. A person with strong immunity not only has a lower chance of getting the flu, but it will usually have less severe symptoms if they do get sick. Fever, cough and body aches tend to be present, but the symptoms are usually less intense and are able to cope with the illness without seeking medical help. Strong immunity also leads to quicker recovery, which means fewer sick days and a quicker return to your routine.
How to build a strong immune system
Although genetics and age will have an impact on your immune strength, there are several factors across your typical daily life that you can try to maintain and improve your overall immune function. Nutrition and the food you eat are among the most important factors. A healthy balanced diet that is high in fruits, vegetables, whole grains, lean protein and healthy fats, will ensure that you are getting the crucial vitamins and minerals your body needs for the immune system to function, such as Vitamin C, Vitamin D, zinc or antioxidants. Additionally, having a strong gut microbiome, from fermented foods like yogurt or kefir, will also improve the body’s ability to fight pathogens which further improves immune function. Sleep is another fundamental pillar. During sleep, the body undergoes necessary repair, and the body produces infection-fighting cytokines that are vital for immune response. Adults should strive to get a minimum of seven to eight hours of quality sleep in order for the immune system to optimally function. Equally important to your sleep is regular exercise. Regular exercise turns over blood, allowing immune cells to circulate around the body more efficiently; however, as excessive exercise temporarily hampers immune function, you do not want to push yourself too hard. Stress management also plays a significant role in protecting immunity. Chronic stress promotes elevated cortisol, which ultimately suppresses immune functions over time. Mindfulness or meditation, or working on calming hobbies can help you manage stress levels. Staying well-hydrated is simple and easy to support immunity – it helps cleanse the body of toxins and helps keep mucous membranes moist and less penetrable to viruses.
Immunity and vaccination
Even if one has a healthy immune system, it is still very important to receive the seasonal flu vaccine. Vaccination primes the immune system to recognize and attack the most common circulating strains of influenza, offering another layer of protection against the illness. Together with a healthy immune system, priming with a vaccination has been shown to strengthen immunity, minimize severity, reduce complications, and/or prevent mortality associated with illness. By incorporating these practices with timely vaccinations, you not only help minimize the chance of becoming ill but also improve your chances of a more rapid recovery should you become ill. Healthy immunity is not just something you will want to think about seasonally, but a lifelong commitment to good health and resilience.Dr. Sameer Bhati, public health expert