Flu Season: How to Boost Immune System

flu season

If there is something even scarier than a cold winter period then it is definitely a flu season. Even if you take care of yourself – avoid coworkers with flu, wash your hands, and take flu shots, there is still a big chance you will get sick.


If you really want to protect yourself from flues, you don’t need to experiment much. Look no further than your immune system. There are some tested-and-proven ways on how you can fight against flu season and protect your immune system. We have prepared some of the easiest, yet efficient ways to avoid flu season this winter.

Healthy Diet

Eating a lot of good food might be the best way to boost your immune system. If you provide your body with enough vitamins from a healthy diet, you can be sure your immune system will be ready to fight against any kind of flu.

According to the Cleveland Clinic, these are the vitamins you need for healthy and perfectly working immune system:


  • Vitamin E (peanuts, hazelnuts, sunflower seats, almonds, spinach, broccoli)
  • Vitamin A (pumpkin, carrots, sweet potatoes, cantaloupe, squash)
  • Folate/Folic Acid (peas, beans, leafy green vegetables, enriched and 100 percent whole-grain products)
  • Vitamin C (leafy greens, bell peppers, Brussels sprouts, strawberries, papaya)
  • Vitamin D (orange juice, fortified cereals, and milk, fat fish)
  • Selenium (garlic, broccoli, Brazil nuts, barley, sardines, tuna)
  • Zinc (baked beans, chickpeas, oysters, crab, lean meats, poultry, yogurt)
  • Iron (beans, broccoli, kale, lean poultry, seafood)

Catch Some Sleep

The studies showed that people who don’t get enough sleep have a bigger chance to get sick. And even if you think that all that lack of sleep can be solved with cups and cups of coffee in the morning, that is actually a pretty wrong solution. Prolonging that lack of sleep can only bring more problems.

If you actually have problems to get asleep, invest in black curtains or try meditation before bedtime. When you sleep your body reduces the production of infection-fighting cells and antibodies. Now you realize why sleeping good is crucial for flu season.

Work Out

Exercise improves your immune system and boosts natural flu-killing cells in your body. You don’t have to go far away from your room. It is already too cold to run outside, so you can find only 20 minutes a day to do a few practices and to improve your both mind and body.

Avoid Alcohol and Cigarettes

We all have our best moments when we were young – parties, a lot of cocktails and a few cigarettes. Who knew it will be so hard now to party like that? You should definitely avoid these kinds of gathering if you want to protect your body and fight the flu season. Alcohol can prolong the recovery time from illnesses, injuries, and flues.

However, if you plan to drink a few cocktails for your spring or summer vacations, you can definitely do it, but avoid it during flu season. That is why you should sweep your Cosmopolitan for the cup of warm tea or cocoa and keep it that way until winter is gone.

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