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How to strengthen your immune system (tips)

Ahh, fall is almost upon us. Time for colds, flu, and don't forget we still have COVID floating around. Also this is the time we usually start eating all those yummy sugar laden, processed holiday foods, desserts and drinks, all of which can aggravate cold and flu symptoms. Additionally, we start gathering with more family and friends, who may inadvertently get us sick.

Doing things to strengthen our immune system is always a good idea, but especially during this this time of the year.

Here are a few ways we can help our bodies fend off infection:

  • Eat a diet high in fruits and vegetables - now is the time to try eating a predominately whole food plant based diet.

  • Avoid processed foods that have sugar and commercial oils (i.e. vegetable oil).

  • Exercise daily - it doesn’t have to be long or intense, just consistent. Something as simple as walking outside will get you vitamin D from the sun, as well as fresh air, both of which have been proven to help fight off colds.

  • Maintain a healthy weight - use a calorie tracker like My Fitness Pal.

  • If you drink alcohol, drink only in moderation, drinking to excess will wreck your immune system.

  • Get adequate sleep - 7 to 9 hours a day has been proven best.

  • Take steps to avoid infections - such as washing your hands frequently, and practice social distancing if possible (especially if someone is coughing or sneezing around you).

  • Try to minimize stress, it's tough to do right now due to our current circumstances, but practice deep breathing, and other relaxation techniques like prayer/meditation.

It's the most wonderful time of the year, so practice these tips so we can all get through the holidays healthy.

For more info on how to boost your immune system here’s a great article from Harvard Health :

To learn more about how eating certain foods can promote your health and performance, get my book, The Short Fight, on Amazon at

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Stay Healthy,

Lawrence Castanon

Author, The Short Fight

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