Last Updated on October 25, 2024 by Cathy
It’s that time of year again when sniffles and coughs seem to be everywhere. Yep, it’s cold and flu season. Catching something can be worrying, especially if you’re on an immunosuppressant. The last thing you need is to worry about a virus sneaking in and making things worse.
I was 15 years old when I had my first multiple sclerosis (MS) symptom. I had no idea that my environment and habits led me to have MS. Despite having MS I rarely get sick. Even when people around me are sick, I don’t catch it. My body is stronger against colds and the flu thanks to eating and living a healthy lifestyle.
Luckily, there are simple, natural ways to boost your immune system before cold and flu season. So, what if you could feel more prepared this season? What if you had a plan in place that made you feel empowered, instead of worried?
This season be prepared by using natural strategies to strengthen your immune system. Learn how to naturally boost immunity before cold and flu season with simple lifestyle changes, nutrient-rich foods, and immune-supporting habits to keep you healthy. Protect yourself before a cold or flu hits you!
Focus On Anti-inflammatory Foods
Diet plays a huge role in keeping your immune system strong, especially when you’re managing MS. An anti-inflammatory, nutrient-rich diet protects you from viruses and helps your body heal. By giving your body the right fuel, you’re creating a strong defense against the cold and flu. Plus, it can reduce inflammation, which is key for anyone with MS.
So, what should you eat?
- Leafy greens and colorful vegetables. These are packed with antioxidants and vitamins that reduce inflammation. Spinach, kale, and bell peppers are great options. They help your body fight off illness and keep inflammation in check.
- Berries and fruits are rich in vitamin C. These boost your immune system naturally. Blueberries, strawberries, and citrus fruits like oranges are perfect for this. They’re also easy on your digestive system, which is important when you have MS.
- Garlic, ginger, and turmeric. These are powerful immune boosters. Garlic is great for fighting off colds. Ginger and turmeric reduce inflammation and support overall health. Incorporating nutrient-dense foods like garlic, ginger, and turmeric is an easy way to naturally boost your immunity and support overall health.
- Healthy fats like olive oil and nuts. These fats help reduce inflammation and support brain health, which is crucial for MS. But remember to stick to a low-fat diet. Dr. Roy Swank’s research found that people with MS had fewer flares and their disease progressed slower when they ate less fat.
Eating a variety of colorful fruits and vegetables can naturally boost immunity, helping your body fight off infections more effectively. Reducing processed foods and focusing on a plant-based diet will help boost your immunity, making it easier for your body to naturally defend against viruses. You don’t have to be a vegetarian but fruits and vegetables are what heals your body.
How can you add these to your meals? Try adding turmeric to your soups or stews. Blend leafy greens and berries into a smoothie for a quick and nutritious boost. Snack on a handful of nuts, or drizzle olive oil over your veggies. With these simple changes, you can support your immune system every day!
Hydration Is Key
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Hydration is essential for keeping your immune system strong. Staying hydrated helps flush out toxins and keeps your body running smoothly. Water helps your cells function properly, which is crucial for fighting off viruses.
What’s the best way to stay hydrated? Pure filtered water is always a great choice, but herbal teas can be a nice option too. Teas like ginger or chamomile are soothing and support your immune system. Ginger tea reduces inflammation, while chamomile helps you relax and ease stress. Hydrating with herbal teas like ginger or chamomile can naturally boost immunity while also calming the nervous system.
But how do you know if you’re dehydrated? Common signs include dry mouth, headaches, feeling tired, or having dark yellow urine. If you notice any of these, it’s time to drink more water.
Need help making hydration a habit? Keep a water bottle with you at all times. Set reminders on your phone to drink a glass of water every couple of hours. You can also try flavoring your water with a slice of lemon or cucumber to make it more enjoyable. Staying hydrated doesn’t have to be hard—it just takes a little planning!
If you have urinary urgency, drink smaller amounts of water throughout the day. This will reduce the need for frequent trips to the bathroom. A good rule of thumb is to stop drinking water about one to two hours before bed. This way, you can help prevent interruptions in your sleep.
The Power of Sleep
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Sleep is crucial for a strong immune system. When you don’t get enough sleep, your immune system can weaken, and inflammation can increase. Having MS, inflammation can trigger symptoms and flare-ups. So, how much sleep do you need? Aim for 7 to 9 hours of quality sleep each night. It’s not just about the number of hours; your sleep quality also matters.
Want to improve your sleep naturally? Start by creating a calming bedtime routine. Consider taking a warm bath, reading a book, or doing some gentle stretches before bed. These activities can help signal to your body that it’s time to wind down.
You might also want to explore magnesium supplements or herbal teas. Magnesium is known for promoting relaxation and can significantly improve sleep quality. Wash your bedsheets with lavender or jasmine essential oils, which help with sleep. Note: add the essential oils after filling the washing machine with water.
Another key tip is to limit your screen time before bed. Blue light from screens disrupts melatonin production. This makes falling asleep harder. Try to turn off screens at least an hour before bedtime. Getting enough sleep is one of the simplest ways to naturally boost immunity, as it allows the body to repair and regenerate.
Reduce Stress Naturally
Stress releases hormones that lower immunity and worsen MS symptoms. Stress releases hormones that lower immunity and worsen MS symptoms. That’s why finding ways to reduce stress naturally is so important. Daily stress-relief practices can help you feel more balanced. They also make you better equipped to handle challenges.
There are simple stress-relief techniques you can try. Mindfulness or deep breathing exercises are great options. These practices help calm the nervous system and can be done anywhere. Apps like Headspace or Calm offer guided sessions to get you started.
Spending time in nature is another powerful way to reduce stress. Just a walk in the park or sitting under a tree can lower stress hormones and bring a sense of peace.
Consider incorporating gentle yoga or stretching into your routine. Even 5 to 10 minutes of movement can help release tension and improve circulation.
Journaling or practicing gratitude may also be helpful. Journaling or listing your gratitude can shift your focus to positive emotions. This helps reduce stress. These simple practices can greatly improve your overall well-being. They help you stay calm and centered during cold and flu season.
The Role of Supplements
Food is the best nutrient source, but supplements can fill gaps, especially for MS. Certain supplements can boost your immune system and support overall health. Let’s take a closer look at a few essential immune-boosting supplements.
Vitamin D3 is crucial for those with MS. Many people with MS have a vitamin D deficiency, which can affect immune health. Having enough vitamin D can reduce inflammation and boost your body’s defenses. The best natural ss. Talk to your doctor to see how much you need. I use this Vitamin D by Thorne.
To learn more read Multiple Sclerosis and Vitamin D
- Vitamin C is another powerhouse for your immune system. It boosts immunity and can shorten colds. You can find vitamin C in fruits like oranges, strawberries, and kiwi. If you struggle to get enough food, a supplement might be helpful. I use this Vitamin C by Solaray. It also includes hips and acerola bioflavonoids to improve absorption and enhance antioxidant benefits.
- Zinc plays a vital role in immune function. It helps your body fight off infections and supports overall health. You can get zinc from foods like nuts, seeds, and whole grains. If you need a boost, consider adding a zinc supplement to your routine. I use this liquid Zinc by Vimergy.
Supplements like vitamin D3 and zinc can naturally boost your immunity by filling any nutritional gaps that may weaken your defenses. When choosing supplements, it’s important to pick quality brands. Look for reputable companies that use third-party testing. Avoid products with additives or fillers that could be harmful to those with MS. Mindful supplement choices support your immune health. They do so effectively and safely.
Here are reputable supplement brands known for third-party testing. They are committed to quality, purity, and transparency:
- Gaia Herbs
- Garden of Life
- Jarrow Formulas
- Pure Encapsulations
- NOW Foods
- Solary
- Thorne
- Vimergy
Gentle Exercise for Immune Support
Regular, gentle exercise is a powerful way to boost your immune system. Movement promotes better circulation, which helps deliver nutrients and oxygen throughout the body. It also reduces inflammation, a key factor in many health issues. Regular exercise, even light stretching or yoga, can naturally boost immunity by improving circulation and reducing stress.
Choosing the right exercises is important. Here are some of the best options:
- Walking or Light Stretching: These low-impact activities are easy on the joints. A few minutes of walking or gentle stretching can boost flexibility and strength.
- Seated exercises or gentle yoga are great alternatives if standing is difficult. Gentle yoga poses can enhance balance and relaxation while being very accessible. Check out National MS’s Chair Yoga.
Consistency Over Intensity: Remember, it’s not about how hard you work out. Short, gentle sessions done regularly can greatly improve your overall health. They also enhance your immune function.
To get started, set small goals. Aim for 5-10 minute walks or seated stretches each day. Listen to your body, and gradually increase the duration as you feel comfortable. Every little bit helps, so find what works for you and make it a part of your routine!
My favorite exercise is the online gym for MS called OptimalBody Personal Fitness. The owner, David Lyons, also has MS, so he knows from experience which exercises really work. The workouts use tension bands and can be done from a wheelchair, making them accessible to all. It’s a fantastic way to stay active without overdoing it—and you can do it all from the comfort of your home! If you’re looking for a supportive community and tailored workouts, this is a great place to start. Why not give it a try? You might find it’s the boost you’ve been looking for!
Protecting Yourself in Public Places
Extra precautions are important, especially during cold and flu season. People with MS have a higher risk of catching viruses, so it’s crucial to protect yourself when out in public.
Here are some practical tips to stay safe:
- Wash Hands Frequently. Good hand hygiene is one of the best ways to avoid getting sick. Wash your hands regularly, and carry hand sanitizer for when soap isn’t available. I carry this hand sanitizer with me whenever I go out in public: Dr. Bronner’s – Organic Hand Sanitizer Spray.
- Avoid Touching Your Face. Viruses can easily enter the body through the nose, mouth, and eyes. Be mindful of touching your face, especially after being in public places.
Keep Your Immune System Strong. Support your body’s defenses by staying active, eating well, and managing stress. The habits mentioned above, like gentle exercise and a healthy diet, can help.
If you start feeling run down, it’s important to practice self-care. Make sure to stay hydrated and rest. Choose immune-boosting foods like fruits and vegetables, especially those high in vitamin C. Gentle herbal teas, like ginger or echinacea, can also offer comfort. Taking these steps early can help your body recover faster and prevent worsening.
Stay mindful, and prioritize your well-being!
Boost Your Immunity Naturally
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A strong immune system is key to protection, especially when managing MS. An anti-inflammatory diet, staying hydrated, and getting enough sleep all play a role. Reducing stress and using key supplements are also important. Regular, gentle exercise will also boost your immunity and overall health.
Taking these natural steps helps your body stay resilient. By focusing on these habits, you’re giving yourself the best defense during cold and flu season. They also play a role in healing your body from MS.
Remember, you don’t have to do it all at once—start small. Begin with one new habit and gradually add more to your routine. Every step you take towards better health makes a difference. You have the power to strengthen your immune system and protect your body. Why not start today and feel empowered as cold and flu season approaches? You’ve got this!
Reclaim your life and discover the secrets to Managing MS Naturally!
To learn more click here: Managing MS Naturally.
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