How to Boost Your Immune System to Prevent the Flu

The flu, or influenza virus, is a potentially serious illness that affects the nose, throat and lungs. Symptoms of the flu may mimic a cold, but are often much more serious and may include a fever, chills and body aches.

Although there is no surefire way to ensure that you won’t ever catch the flu, there are some important steps you can take to lessen your chances. By far, the most important thing you can do to stay healthy is to make sure your immune system is as strong as possible. The better your immune system is at fighting off germs, the better able you’ll be to prevent the flu altogether.

6 Immune-Boosting Strategies

1. Vitamin C. Extensive research has shown Vitamin C to be effective in boosting the immune system. By taking at least 200 milligrams of Vitamin C each day, you’ll help your body increase production of disease-fighting white blood cells and antibodies. One such antibody is interferon, which plays a critical role in preventing disease-causing viruses from adhering to the outer surfaces of cells. To get the recommended 200 milligrams of Vitamin C each day, consume at least six servings of fruits and vegetables or take a supplement. If opting for supplementation, try to split up the dose over the course of a day to increase the vitamin’s absorption rate.
2. Vitamin E. Taking 100-400 milligrams of Vitamin E each day will help stimulate the production of natural “killer” cells – that is, those cells that find and destroy the flu virus in your body. To get this high dosage of Vitamin E, you will need to take a daily supplement. Healthy, active individuals can take a lower dosage of Vitamin E, while a higher dosage is recommended for those who smoke or are not physically active.
3. Fruits and Vegetables. In addition to helping you get the recommended amount of Vitamin C each day, consuming at least six servings of fruits and vegetables will increase the amount of beta carotene and bioflavonoids you consume – important nutrients for protecting the body’s cells and preventing viruses from attaching to cell walls.
4. Garlic. When garlic is crushed, it releases a compound called allicin which is beneficial for increasing the body’s white blood cells, boosting cell activity and increasing the efficiency of the body’s antibodies. To get the immune-boosting benefits of garlic, aim to consume a few cloves every week – either by adding them to pasta sauce, creating a cup of garlic tea or roasting them to spread on crackers or bread.
5. Exercise. Multiple studies have found moderate amounts of exercise to be extremely beneficial in boosting the body’s immune function. What’s interesting however is that immune function has actually been shown to decrease with high intensity exercise – making you more prone to viral infections. This means that you may want to opt for a lower intensity exercise regimen during the cold and flu season when the chance of contracting the virus is highest.
6. Meditation. You probably know that a regular meditation practice will help reduce stress. But did you also know that it has been shown to increase flu-fighting antibodies, as well? This increase in immune function is thought to be related to the increase in frontal brain function that occurs during meditation.