As we head into cold and flu season, there are some things you can do to boost your immune system to prevent getting sick.

Stay Hydrated with Pure Water

The best way you can boost your health is by drinking pure water. Since your body is about 60% water, you want to give it the best water possible.

Water provides a barrier against germs. When you’re dehydrated, you lose that barrier. For example, the mucous in your nose and lungs help keep bacteria and viruses out of your body. Your skin also needs to be well hydrated to provide a barrier against infections

Staying hydrated also ensures that the germs get flushed out of your body. Your white blood cells surround and attack the germs, and that needs pure water to flush it out.

Are You Getting Enough Sleep?

One of the easiest things you can do to boost your immune system is to ensure you’re getting enough sleep.

You’ve heard that your whole life, right

Studies have shown that your body rewards you when you’re well-rested by boosting the effectiveness of your T-cells. T-cells are a type of white blood cell and work to increase your immune system. They’re created from stem cells in your bone marrow. They help protect your body from infection and may help fight cancer.

Some people use magnesium to help them fall asleep. You should also set a regular bedtime and stick to it as much as possible. Our bodies like routines. And that means a time when you walk away from electronics. If you have a blue-blocker, then turn it on about an hour before bedtime.

You can also look for natural teas like chamomile to help you relax. Or take a relaxing bath. But try to stay away from mentally stimulating activities.

Boost Your System with These Three Supplements

There are some simple things you can do to help improve your immune response. Some can be done daily, and others when you feel a cold coming on. These are all things you can easily find in your local stores.


Probiotics are the good bacteria that live in your gut. You need the right balance of a variety of bacteria to digest your food. There is research to suggest that your gut bacteria is tied to your probability of developing diabetes, obesity, depression, and colon cancer.

The good flora, as it’s sometimes called, helps keep the bad bacteria out. If you’ve had to take antibiotics, you’re often told to eat yogurt which builds back up your good bacteria. You can also supplement with probiotics.

There is some disagreement about how often you should take supplements and if you should focus on live cultures like what are in kombucha and kefir, as well as fermented foods like miso and sauerkraut.


Zinc is an important mineral for helping your body boost its immune system and fight off invading bacteria and viruses. It does this by slowing down your body’s immune response keeping it from a large inflammation response.

Usually, you can get enough zinc in your food. Some people like vegetarians don’t get enough through their diet and should supplement or eat more foods with zinc. But you have to be careful not to get too much in your diet. It can lead to diarrhea which is no fun at all. If you feel a cold coming on, pop a supplement to help build up your immune system.


You’ve probably heard that foods like spinach, almonds, and blueberries are superfoods. They provide a lot of the best nutrients that build up your body’s immune system and run more efficiently. You’re getting the maximum nutritional benefits for the minimum number of calories.

A lot of people don’t want to have to plan to eat a certain amount of avocado and grapefruit and acai berries each day. There are a number of greens powders out there so you just have to mix a scoop in with some good water, and you’re getting all your vitamins and minerals in one glass.

Sing This Song Every Time

Washing your hands regularly is one of the best ways to protect yourself from catching a cold or virus. The key is to sing the Happy Birthday song in your head.

how to wash hands to avoid colds and fluOk, maybe not that song if you don’t want to. Soap up your hands and actively scrub them together for at least 20 seconds. That will wash off anything that you may have picked up. If you can, try and scrub around your nails as well.

If you can’t easily wash your hands, use some hand sanitizer with at least 60% alcohol as soon as possible. The alcohol in hand sanitizer actively kills most viruses and bacteria. But, it doesn’t kill all of them. For example, it won’t kill the norovirus. But soap and water will wash it off your hands.

One key is to make sure you don’t touch your eyes or nose until you can wash your hands. Since our eyes and nose are moist, they can pick up the bacteria and viruses easily and transport them inside where they can make you sick.

And finally, try and make sure you moisturize your hands regularly. It prevents skin cracking and builds up a moisture barrier against germs.

These boosters will help you be your best all year round.

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