11.19.2019 0 comments

Author: Trisha Houghton, CNS, ASIST

The cold and flu season is upon us. It’s a busy time of year with work, school and family functions, but it’s also the time of year where diseases like influenza spreads. With that in mind, many people begin thinking about how they can boost their immune system and limit their exposure to the likes of cold and flu.

And with good reason. Doctors’ offices are flooded by people who have head colds, sore throats, and runny noses. So it makes sense to try to head off any illness before you’re infected. But how? Read on and find out all about flu preventatives, what you can do to limit the illness and more.

Natural Methods Work for Flu Prevention

While the flu is a virus (known as the influenza virus) and is contagious, there are a number of natural methods for flu prevention to help navigate the cold and flu season [1].

Some of these include:

• Good hygiene & barrier measures. Simply wash your hands often (and for at least 20 seconds), avoid touching your face too much, cover coughs and sneezes with the crook of your arm, and disinfect high-touch surfaces in your home and work
• Eating a nutrient-rich, diverse diet. Load up on fruits, vegetables, whole grains, legumes, nuts, and lean protein. Naturally processed foods, especially those rich in vitamin C, zinc, antioxidants, and other immune-supportive nutrients are vital in providing support to your immune system
• Prioritise sleep and rest. Consistently getting 7–9 hours sleep per night gives your immune system time to repair and respond well
• Move your body regularly. Moderate, consistent exercise (like walking, cycling, and strength work) boosts circulation and immune surveillance
• Managing stress. Chronic stress suppresses immunity. Practices like deep breathing, meditation, time in nature, creative hobbies or social connection help buffer stress’s impacts
• Avoid tobacco and limit alcohol. Smoking damages lung defenses; excessive alcohol impairs immune responses

Stay Active with Exercise

Exercise is amazing for preventing the flu [2]. Regular, moderate aerobic exercise not only strengthens your cardiovascular system and helps to build muscle, but it also kicks your immune system into high gear. As the exercise stimulates your circulatory system, the blood rushes around and delivers nutrients, antibodies, and immune-boosting cells to every corner of your body.

Daily activity can decrease cold risk by 50%, and reduce the severity of any cold or flu symptoms by up to 31%. Aerobic exercise is the key to a flu-free fall, so get out and get active.

Boost Immunity with Beneficial Bacteria

Fermented foods, like sauerkraut, kefir, and kimchi, contain live bacteria cultures known as probiotics. These bacteria act as reinforcements to the bacteria already living in your intestines, working with them to increase digestion and immune activity in your digestive tract.

While more research is needed, one study found that consuming beneficial bacteria had a direct effect on the flu [3]:

• Between 53 and 73% less risk of fever
• Between 28 and 59% less risk of runny noses
• Between 41 and 62% less risk of coughing
• Between 68 and 84% less need for antibiotics

It’s pretty clear that getting more beneficial bacteria can do wonders for your immune system.

Harness the Power of Essential Oils

Organic, pure, essential oils like lavender, chamomile, peppermint, and lemon oil may help to soothe a runny nose, sore throat, congestion, or headaches [4]. However, if you already have respiratory irritations or other conditions, they would not be the best option. While more human studies are needed, using a few drops of these oils in a diffuser or hot water to help soothe your cold or you can use them to simplyprevent the cold in the first place.

Diffusing these oils can fill the air with particles that can bond with and neutralize the harmful viruses that cause colds. While more research is needed, tea tree oil, lemon oil, and eucalyptus oil are all highly potent anti-viral and anti-bacterial agents that could fight off the flu and colds. Get yourself a diffuser with organic pure essential oils and run it on/off, especially during cold and flu season. This will help cleanse your air and kill off pathogens before they can infect you.

Practice Good Hygiene Habits

Good hygiene habits concerning flu prevention don’t just stop and start with washing your hands [5]. We’re exposed to bacteria constantly, and in a surprising number of ways, throughout our days.

Here are a few pointers to keep in mind when looking to keep yourself and your family members flu-free:

• Cover coughs and sneezes with a tissue (then discard), or do it into your elbow. Not your hands
• “Catch it, bin it, kill it”. A handy health motto reminding us to catch your sneeze/cough in a tissue, bin the offending item, then clean your hands
• If you’re ill and can’t avoid going into a public place, wear a mask, especially around others, to reduce spreading droplets. This is doubly important if you are around people with existing respiratory issues
• Avoid touching your face (eyes, nose, mouth) with unwashed hands. Viruses can hitch a ride that way and enter through the nasal passage or mouth
• Stay home when sick so you don’t pass germs on. Additionally, if you are a leader at a business, encourage people to stay home when ill to avoid a workplace outbreak
• Keep distance from people who are visibly ill (coughing, sneezing), especially in crowded settings

These habits don’t guarantee you won’t catch flu, but used together, they help you build a strong barrier.

Wash Your Hands Thoroughly 

This is one of the most important (and easiest!) things you can do to fight off colds and the flu.

When you’re out in the flu-filled world, you’re very likely to pick up germs, bacteria, and pathogens throughout the day. The moment you bring your germ-covered hands near your face, you run a very high risk of being infected.

But not if you wash your hands. Studies show that hand washing with hot water and soap for 20 seconds can kill off the viruses that could cause infections [6]. You’ll find that just a few minutes of daily hygiene will go a long way toward fighting off the flu.

Sanitize Frequently Used Items

Hygiene isn’t just about the body. In-depth studies clearly show that keeping your environment clean is just as important as cleansing your body [7]. Disinfecting your home and place of work can kill viruses and bacteria living on surfaces after a normal clean. By killing germs on a surface after cleaning, disinfecting can further lower the risk of spreading germs that can cause illness.

In addition to cleaning, disinfect your home when someone is sick or if someone is at a higher risk of getting sick due to a weakened immune system. Someone may have a weakened immune system if they are being treated with immune-suppressing drugs for cancer, organ transplants, or other illnesses, or if they have HIV or genetic conditions that affect the immune system.

Cut Back on Sugar for a Stronger Immune System

Sugar is one of the worst enemies of your immune system [8].

High sugar intake is associated with inflammatory changes and may leave the body vulnerable to invading pathogens or germs. Too much sugar will also feed the “bad” bacteria, impacting gut dysbiosis, leaving you more open to various internal infections. While your immune system is occupied dealing with those problems, invading pathogens will be able to take root and get you sick.

During this time of year, try and reduce your sugar intake. Your immune system will thank you and you could end up far less sick as a result.

Get Quality Sleep to Fight the Flu

Sleep is one of the best things you can do to boost your immune system. Your body uses the overnight hours to recover from infection, inflammation, and wear and tear on your external and internal functions. If you don’t spend enough time resting, your body won’t have the time it needs to recover.

How much sleep is recommended [9]? Focusing on the recommended sleep, especially during flu season is extra important. Your goal should be no less than 7 hours a night, with up to 9 hours as the ideal maximum. When sick, the more time you spend sleeping, the easier it will be for your body to recover from infections or fight off any invading diseases that could get you sick. Consistent, healthy sleep hygiene also keeps your immune system strong and fighting fit.

Eat Immune-Boosting Foods

As mentioned before, your diet is vital in keeping your immune system strong enough to fight infection. And even when infected with influenza or the common cold, it is just as important to eat well. But what can you eat to help boost your immune system? [9]

Here are some examples:

• Citrus fruits (oranges, lemons, grapefruit) are all high in vitamin C, which aids white blood cell function
• Red bell peppers contain even more vitamin C per gram than many citrus fruits. Plus they are rich in beta-carotene which helps with skin and eye health
• Broccoli is loaded with vitamins A, C, and E, fiber, and antioxidants. Best lightly cooked to preserve nutrients
• Leafy greens like spinach, and kale are good sources of vitamins A, C, folate, and antioxidants
• Nuts and seeds (almonds, sunflower seeds, pumpkin seeds) provide vitamin E, zinc, selenium, and healthy fats
• Garlic and ginger show antimicrobial, antiviral, and anti-inflammatory compounds
• Turmeric (curcumin) has anti-inflammatory and antioxidant effects. Pair it with black pepper to increase absorption
• Fermented foods / Yogurt contain good bacteria (probiotics) for your gut to help the immune system stay healthy
• Oily fish (salmon, mackerel, tuna) and ground flax are natural sources of vitamin D and omega-3 fatty acids, which can help modulate inflammatory responses
• Lean meats, poultry and eggs provide protein, zinc, vitamin B6, etc., which are essential for making immune cells

There are plenty of tasty options when looking to boost your immune system, from fruits and nuts to yogurts and fish. Thankfully, many of these foods compliment one another and are great in home-made smoothies and salads.

Citrus Fruits and Vitamin C

Studies show that citrus fruits are prized for their high vitamin C content [10], a nutrient your body can’t make on its own. Vitamin C functions as a potent antioxidant, helping to neutralise free radicals and reduce oxidative stress on tissues, which otherwise can weaken immunity.

More specifically, vitamin C supports immune defence by aiding the production and activity of white blood cells, such as neutrophils and lymphocytes, and by helping maintain the integrity of skin and mucosal barriers. These are your first lines of defence against viral invasion like the flu.

Garlic and Ginger

Garlic and ginger have long been praised in traditional medicine for their health-boosting potential. Modern research suggests some biological grounds for these claims [11]. Garlic contains sulfur-based compounds like allicin, ajoene, and diallyl sulfide, which in lab studies show antimicrobial and antiviral activity. These compounds may help disrupt viral replication, reduce oxidative stress, and modulate immune responses.

Ginger, on the other hand, shows promising antiviral and anti-inflammatory effects in laboratory settings [12]. Fresh ginger extracts have been observed to block viral attachment and internalisation in respiratory cell models. It also stimulates interferon production in mucosal cells which all contribute to a boosted immune system.

Leafy Greens

Some of the best foods to fight off colds and flu are dark, leafy greens [13].

These include:

• Kale
• Spinach
• Chards
• Water cress
• Collard greens

These vegetables are packed with nutrients that help strengthen your immune system. These dark greens are rich in vitamins A, C, and E, which have powerful antioxidant properties. Eating these leafy veggies regularly can help boost your immune system and keep your body running at peak performance.

Stay Hydrated for Optimal Health

Lots of research speaks to the positive role of hydration in flu prevention alongside these other supports. [14]. Staying well hydrated plays a quietly powerful role in supporting your body’s cells and overall defences during flu season.

Flu infections often bring fever, sweating, and nasal congestion, all of which ramp up fluid loss and leave you vulnerable to dehydration. Adequate hydration ensures that lymph and blood, the key carriers of immune cells, flow properly. This allows white blood cells to navigate the body and reach sites of infection more efficiently.

Bottom line. Stay hydrated. Your body will be stronger and thank you for it.

Reduce Stress for a Resilient Immune System

There is lots of evidence pointing to the negative role stress plays in keeping your immune system strong [15]. When you’re chronically stressed, your body releases higher levels of stress hormones like cortisol and adrenaline.

Over time, this can have the following effects on your body:

• A suppression of key immune processes
• A lowering of the activity of natural killer cells
• A reduction of your lymphocyte proliferation
• Shifting inflammatory and cytokine responses

All of these impair your body’s ability to fight off viruses such as influenza.

Psychological stress is strongly correlated with increased susceptibility to respiratory infections [16]. A seminal study linked higher stress levels to a dose-response increase in the risk of catching the common cold. So, managing stress isn’t just good for your mind, it’s beneficial to your immune system, too.

Create a Flu-Free Environment at Home

Here are ways to create a “flu-mindful” home environment, creating that extra layer of defense so that the virus has fewer chances to spread:

• Open windows or doors when weather allows to let fresh air in and stale air out. Good airflow dilutes airborne viral particles [17]
• Use exhaust fans in bathrooms and kitchens to ventilate areas where steam, moisture or aerosols build up
• Maintain indoor humidity at a moderate level (around 40-60% relative humidity). Dry air helps flu viruses survive and spread; more humid air can reduce how long they stay infectious [18]
• Clean and disinfect high-touch surfaces regularly. These include doorknobs, light switches, remote controls, and tables. Take particular care after someone’s been ill
• If someone is ill, isolate them as much as possible. Keep them in a specific room, use separate towels, bedding, utensils where feasible. Wash their laundry separately
• Remind everyone to wash their hands often, cover coughs/sneezes with tissues or the elbow, and avoid touching their face

While your diet, hydration and exercise regime is of vital importance when combating infections like influenza, so is your environment. Cleanliness creates an important barrier.

Use Air Purifiers

Research shows that cleaner air leads to a small chance of spreading respiratory viruses like influenza [19]. When used properly, air purifiers with HEPA cleaners can reduce contaminants in your air. Here are some tips on how to use a portable HEPA air purifier:

• Make sure the air purifier uses HEPA filtration.
• Place the air purifier where you spend the most time, or where vulnerable people spend the most time. An air purifier will only clean the air in one room but you can use multiple devices.
• To reduce risks of airborne transmission of viruses, direct the airflow of the air cleaner so that it doesn’t blow directly from one person to another.

As knowledge regarding air purifiers grows, so does the selection and types you can buy from your home. The benefits of pure air are potentially many and home air purifiers are fast becoming wise investments.

Keep Surfaces Clean

Research shows that viruses like influenza find it difficult to thrive on properly disinfected surfaces [20].

Keeping surfaces clean is a smart move in flu prevention because influenza viruses can linger on hard, non-porous surfaces like metal or plastic for many hours. Sometimes even up to48 hours, especially on porous materials.

When someone coughs or sneezes, viral droplets settle on doorknobs, countertops, remotes, and other shared objects. If you then touch one of those surfaces, your hands may pick up virus particles, which can enter your body when you unintentionally touch your eyes, nose, or mouth. By routinely cleaning and disinfecting frequently, you reduce the reservoir of live virus in your surroundings. Doing so interrupts that chain of transmission and lowers your risk of infection.

Final Thoughts: Staying Flu-Free Naturally

Staying flu-free naturally is possible by taking on a multi-pronged defense. Looking after your mind, body and environment are all equally important and, by doing so, you won’t just limit your chance of catching a respiratory disease. Your body and mind will be healthy through stress management, healthy eating and exercise, while your home and surrounding environments will be cleaner.

By strengthening your immune defenses through sleep, nutrition, and daily healthy habits, you’re not just avoiding seasonal illnesses — you’re supporting your body’s deeper cellular repair systems that keep you energized, youthful, and resilient year-round.

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Frequently Asked Questions

Can you naturally fight off the flu?

Yes, your body can naturally fight off the flu. Most healthy people recover without medication. The immune system launches antibodies, a fever, and inflammation to destroy the virus. Rest, hydration, nutritious food, and reduced stress all support this process, though severe symptoms still warrant medical care or antiviral treatment.

What should I drink to prevent the flu?

To help prevent the flu, keep your body hydrated and your immune system supported with water, herbal teas like ginger or green tea, and citrus-infused drinks rich in vitamin C. Warm fluids also soothe the throat and maintain mucous membrane moisture..

How long does flu live on clothes?

The flu virus doesn’t survive long on soft, porous fabrics like clothing. Typically, it lives for only a few hours. Absorbent materials trap and dry out the virus, making it inactive faster than on hard surfaces. Still, washing clothes in warm water helps remove any lingering viral particles effectively.

References

The Prevention of Viral Infections: The Role of Intestinal Microbiota and Nutritional Factors

How to Prevent the Flu: Natural Ways, After Exposure, and More

Effect of Probiotics and Prebiotics on Immune Response to Influenza Vaccination in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials

How to Use Essential Oils for the Flu

Healthy Habits to Prevent Flu

When and How to Clean and Disinfect Your Home

Excessive intake of sugar: An accomplice of inflammation

Excessive intake of sugar: An accomplice of inflammation

15 Foods That Boost the Immune System

Myths and truths about vitamin C

Antiviral potential of garlic (Allium sativum) and its organosulfur compounds: A systematic update of pre-clinical and clinical data

Fresh ginger (Zingiber officinale) has anti-viral activity against human respiratory syncytial virus in human respiratory tract cell lines

Foods to Help Prevent the Flu

Staying Hydrated Can Help You Beat Seasonal and Stomach Flu

Current Directions in Stress and Human Immune Function

Psychological Stress and Susceptibility to the Common Cold

About Ventilation and Respiratory Viruses

Humidification Benefits for Human Health and Value PreservationStudy Shows Humidity Reduces Airborne Flu

Cleaner air: Another layer of protection from airborne particles

Survival of influenza viruses on environmental surfaces

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