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Boost Your Immune System in Preparation for Cold & Flu Season


This year, protecting yourself from colds is more important than ever. With COVID-19 cases rising rapidly, it’s imperative to ensure your body is as healthy and ready to fight viruses as possible. Making the following part of your routine this cold and flu season will help you ward off viruses and recover faster if you do get sick.

tea for immune strength

Stay hydrated.

You probably know that when you have a cold, it’s important to fuel your body with lots of fluids like tea and juice. However, staying hydrated is just as important for maintaining a healthy immune system to ward off colds in the first place. 

In your body, the Lymphatic system filters and removes toxins. When you’re dehydrated, this system can’t operate as efficiently. The Integration Health Institute recommends patients drink a minimum of half their body weight in ounces of water. For example, if you weigh 160lbs, you should drink 80oz of water daily.

While most of your liquids should be water with minimal sugar content, you can incorporate vitamin-rich juices and teas for additional immune and anti-inflammatory benefits.

Keep up on rest.

According to Mayo Clinic, individuals who get little sleep many nights in a row are unable to perform complex tasks as well as those who get closer to 7 hours of sleep each night. Not only is good sleep key to great mental performance, but sleeping also has the potential to improve T cell functioning, a vital component of a healthy immune system.


If you have a hard time sleeping due to back or neck pain, check out these 4 sleeping positions.

eat a balanced diet for a strong immune system

Eat a balanced diet.

While you’re stuck at home, it can be easy to find yourself snacking throughout the day out of boredom. One way to ensure you’re not overeating or missing out on key nutrients is by meal prepping. (Yes, we even recommend meal prepping if you’re working from home!)

While Vitamin C, orange juice, and chicken noodle soup are common recommendations for warding off colds, the reality is your body needs a balance. You should aim to incorporate whole fruits and vegetables, leafy greens, and grains into your diet.

Stay active.

With social distancing regulations in order, it can be difficult to leave the house. However, it’s still important to stay active throughout the day. Regular exercise is tied to cardiovascular health, promoting proper circulation. Both improving your overall health through exercise and stimulating circulation contribute to a healthier immune system.

Practice good hygiene. 

Hopefully, the COVID-19 pandemic has made it very clear how important good handwashing is. It’s absolutely imperative to wash your hands with soap and hot water for at least 30 seconds before and after handling food, interacting with a sick person, going out in public, and using the bathroom.

If you work out every day or leave the house to go in public, you should make it a habit of showering each day. If not, showering every other day can be sufficient for staying clean without drying out your skin.

Remember not to share personal items like toothbrushes, towels, or washcloths to reduce the risk of spreading infection and sharing germs between household members.

Use a humidifier.

When the air is dry, your nasal passage dries out. When this happens, you may be at risk for exposure to bacteria and viral infections. To combat dry air that comes with colder weather, use a humidifier at home. If you have a humidifier with a diffuser, consider using essential oils like lavender, eucalyptus, or peppermint (which may increase your immune system response).

Regularly disinfect your phone.

With virtual learning and remote working, we’re all spending a lot more time on devices these days. Even under normal circumstances, phones have been shown to be far dirtier than toilet seats. If you’re going out in public or taking your phone to the bathroom with you, consider that you also put your phone on your face to answer calls and bring it to the kitchen for referencing a menu when cooking. 

We recommend disinfecting your phone every time you come home from going out in public as well as regularly throughout the day to ensure you’re removing any infectious bacteria.

Keep your health top of mind.

During a global pandemic, it’s important to take care of your body and your mind. We’re constantly rolling out additional tutorials, helpful tips, and other resources to help you stay healthy both mentally and physically. Please subscribe to our newsletter to get our most recent articles delivered straight to your inbox. As a bonus, subscribers will receive exclusive offers and inside information about upcoming products.