Stay strong and healthy as cold and flu season begins.

As temperatures drop and germs start to spread, your immune system needs extra care.

Strengthen your body’s natural defenses with these simple, science-backed tips:

Eat for Immunity

Colorful fruits and veggies: Aim for a rainbow on your plate: foods rich in vitamin C (oranges, bell peppers) and vitamin A (sweet potatoes, spinach) help your immune system function properly. Include zinc-rich foods: Such as nuts, seeds, beans, and lean meats. Zinc helps your body fight infection. Add probiotics: Yogurt, kefir, or fermented foods like kimchi can help balance gut bacteria, which supports immunity.

Stay Hydrated

Even when it’s cold, your body needs water to flush out toxins and keep mucous membranes moist as this is your first line of defense against germs.

Get Enough Sleep

Adults need 7–9 hours per night. Poor sleep can weaken your immune response and make you more susceptible to illness.

Keep Moving

Moderate physical activity like walking, yoga, or dancing improves circulation and supports immune health. Try to get at least 30 minutes a day.

Manage Stress

Chronic stress releases hormones that suppress your immune system. Try deep breathing, journaling, or short breaks during the day to relax your mind.

Don’t Forget the Basics

Wash your hands regularly Avoid touching your face Stay up to date on vaccines (including flu shots)

For more information on boosting your immune system, visit;

cdc.gov/healthy-weight-growth/about/enhancing-immunity.html