Boost Your Immune System During Cold and Flu Season

As the seasons change, so does the risk of getting sick. The cold and flu season can bring many germs, even during springtime, but there are ways to strengthen your immune system and stay healthy. CCM Health, your trusted healthcare provider in Southwest Minnesota, shares essential tips to help protect you and your family.

Keep Your Immune System Strong
A healthy immune system is your body’s best defense against colds, the flu, and other illnesses. Here’s how you can support your immune health all year long.

Eat a Balanced Diet
Your immune system relies on proper nutrition to function at its best. Follow these key guidelines:

• Don’t skip meals – Your body needs steady energy to fight off illness.
• Load up on fruits and vegetables – Aim for 5 to 9 servings per day to get essential vitamins, minerals, and antioxidants.
  • A serving of fruit = 1 medium piece, 1 cup of berries or melon, or ½ cup of canned fruit in its own juice.
  • A serving of vegetables = ½ cup cooked or 1 cup raw.
• Stay hydrated – Water is the best choice to keep your body functioning properly.
• Be cautious with supplements – While herbal remedies are popular, check with a CCM Health provider before taking any supplements or medications.

Practice Good Hygiene to Prevent Germs
Stopping the spread of germs is just as important as boosting your immune system. Follow these simple steps:

• Wash your hands often with soap and water.
• Clean fruits and vegetables before eating or using them in recipes.
• Sanitize utensils like forks, spoons, and glasses to prevent bacteria from spreading.

Get Enough Sleep and Manage Stress
Rest and stress management play a huge role in keeping your immune system strong. Studies show that lack of sleep and high stress weaken your body’s ability to fight illness.

• Sleep recommendations:
  • Adults: 7–9 hours per night
  • Children: 8–14 hours per night (depending on age)
• Reduce stress with healthy habits:
  • Try meditation, listening to music, or journaling.
  • Stay active — exercise reduces stress and may help lower the risk of chronic diseases that can weaken the immune system.

Even Healthy People Can Catch the Flu
Even if you eat well, get enough rest, stay hydrated, and manage stress, you can still catch the flu. However, with a strong immune system, you may recover faster and experience milder symptoms.

Stay Healthy with CCM Health
At CCM Health, we care about your well-being. If you need a flu shot, medical advice, or Walk-In Clinic, our healthcare team is here to help. Stay ahead by scheduling an appointment with a CCM Health provider today by calling (320) 269-8877.

Source: Mayo Clinic, 2023