Combatting germs can be a challenging task. To assist in this battle against COVID-19, we adopted measures such as wearing masks, practicing sanitization, and maintaining social distance. However, following last year’s unusually mild flu season and an extended period of health protocols, some experts now express concerns about an increased vulnerability to colds, flu, and other viruses this season.

Lisa Osborne, an assistant professor at the University of British Columbia’s Department of Microbiology and Immunology, remarks, “Concerns about influenza season are always present… regardless of previous year trends.”

Fortunately, there are straightforward actions we can take to bolster our immune defenses. According to Osborne, it all comes down to the principles our mothers instilled in us: “Regular exercise, a balanced diet, and exposure to sunlight when possible are vital for both mental and physical health, as well as for enhancing immune function.” She also strongly advocates for getting vaccinated.

Your diet impacts your immunity

A robust immune system is significantly influenced by what’s on your plate. Prioritize whole grains, a variety of colorful vegetables and fruits, and wholesome proteins like nuts and seeds, as these promote the production of infection-fighting white blood cells.

Be cautious with oils and foods high in fat, as they can diminish white blood cell activity over time and disrupt the critical gut bacteria that supports immune health. Instead, choose low-fat dairy options and lean meat varieties such as chicken, turkey, or fish.

Stay active

Engaging in regular moderate physical activity enhances the immune system’s ability to fend off illnesses like the common cold and flu.

The World Health Organization advises adults to strive for 150 to 300 minutes of moderate aerobic exercise, or 75 to 150 minutes of vigorous activity weekly, in addition to two strength training sessions for overall well-being.

Prioritize restful sleep

We’ve all felt the effects of a poor night’s sleep, but chronic sleep deprivation can severely impact your immune health, leading to greater vulnerabilities.

A good benchmark is to aim for a minimum of seven hours of sleep each night. If sleep eludes you, establish a regular sleep routine, minimize exposure to screens, alcohol, caffeine, and large meals before bed. Additionally, if anxiety keeps you awake, jotting down your thoughts in a notebook can help clear your mind.

Manage stress levels

While short bursts of stress can activate certain immune responses, chronic stress can lead to various detrimental health consequences. It can weaken your immune defenses and decrease your resilience against infections. To alleviate stress, consider practices like meditation, yoga, or any form of exercise.