How to Optimize Your Immune Function This Cold and Flu Season

As we head into cold and flu season in the midst of a pandemic, our immune systems are contending with quite a lot this year. Is there an immune boosting diet or supplement that can ensure we ward off the onslaught of viruses? The short answer is no - in terms of nutrition and supplementation, there really isn’t a silver bullet that can guarantee protection. However, there are a number of nutrition-related behaviours, and others, that can help your immune system function well this fall and winter. So let’s get into the details!

General Healthy Eating

Our immune systems rely on a lot of different nutrients to develop and function optimally. Some of the key nutrients include: selenium, zinc, iron, copper, and vitamins B6, B9 (folate), A, C, E, and D. That’s quite the list, and it really emphasizes the need to get a variety of healthy foods for optimal immune function. Good nutrition doesn’t have to be complicated! The key point is aiming to get a variety of vegetables and fruits, lean proteins, and whole grains. Canned and frozen vegetables are also good options and can be cost-effective. 

Check out Canada’s Food Guide for the healthy plate model and simple nutrition guidelines.

Do I Need Supplements?

Generally speaking, the best way to obtain nutrients is through food, and in a majority of cases, vitamin and mineral supplements aren’t required for healthy adults. Additionally, the trend of megadosing particular vitamins and minerals is not necessary and can even be harmful. That being said, individuals who consistently miss out on eating fruits and vegetables may consider adding a multivitamin and mineral supplement to support their diet. And in the Canadian context, it may be worthwhile to supplement with vitamin D in the fall and winter seasons, as it can be challenging to get the recommended amounts of vitamin D through food alone. A good place to start is talking to your healthcare provider or dietitian about your specific needs and if supplementation makes sense for you.

Flu Vaccine

Getting your flu shot is an evidence-based way to reduce the risk of getting the flu, and also the severity of flu symptoms if you happen to catch it. You can do your part to reduce the strain on hospitals this season by getting the flu shot. It will help keep flu patients out of the hospital, and help our healthcare system to better deal with more severe Covid-19 cases as they happen.

Hand Washing

Washing your hands will help lower the amount of germs your immune system has to fight off. Our hands touch multiple surfaces, things, and sometimes people, everyday. This means they are very effective at both picking up and transferring germs from place to place, including into our eyes and mouths. Ensure you are washing your hands after trips out of the house, bathroom visits, touching pets, after handling raw meats, and touching dirtier surfaces like floors. Use hand sanitizer in cases where washing your hands is temporarily not an option. Follow this link to learn about proper hand washing technique.

Sleep Hygiene

Adopting good sleep hygiene, or sleep habits, can help you get a good night’s sleep and in turn help promote good immune system function. Some general tips for good sleep hygiene include keeping the same bedtime and wake time, turning off screens and dimming lights 30 minutes before bed, engaging in relaxing activities before bedtime, and sleeping in a dark space.

Bottom Line

Your immune system is a complex system of various organs, tissues, and cells, and a variety of nutrients and behaviours can help to keep it working optimally. Don’t be fooled by various products that tout their ability to boost your immunity, and be careful not to take excessive amounts of vitamins and minerals. Better yet, talk to your doctor or dietitian before starting a new supplement. Overall, relying on general health guidelines will save you money and help your immune system to do its best work. Stay healthy and safe!

By: Pauline Bakowski, MHSc, RD
Reviewed by: Kristie Pun, MHSc, RD & Cheryl Ching, MSc, RD

Disclaimer: our blog content is for general education purposes and may not be suitable for individual health conditions. Please see your health professional or book an appointment with one of our dietitians for personalized health recommendations.