Boost Your Immune System: How to Avoid Getting Sick

Back-to-school season is here—and with it comes the inevitable wave of runny noses, coughs, and fevers. As a mom of four boys and busy physician who needs to stay healthy for my patients, I’ve learned how important it is to boost your immune system to avoid getting sick. It comes from intentional strategies that give your immune system the best chance to fight back.

Over the past decade—since my oldest first started daycare—I’ve tried it all: vitamin C, elderberry, Airborne, zinc, you name it. While some of these supplements may have some modest benefits, I found that this alone is not enough. Through research, experience, and practice, I’ve discovered and practiced protective measures that actually work to boost immunity and help prevent frequent illness.

Here are the strategies I rely on during cold and flu season:

1. Prioritize Sleep for Immune Recovery

Your immune system restores and rebuilds itself while you sleep. Skimping on rest weakens your defenses, leaving you more vulnerable to infections. Adults should aim for 7–9 hours of quality sleep each night. I know this can be hard when you have little ones that don’t sleep through the night, making the other strategies below even more important.

2. Skip the Alcohol

Even one drink can impair immune function. Studies show that consuming alcohol significantly weakens the immune system. The next time you’re tempted to indulge, ask yourself if it’s worth increasing your chances of getting sick.

3. Soak Up Sunshine & Supplement with Vitamin D3

Vitamin D is a powerhouse nutrient for immune health. Ideally, spend time outdoors to boost your levels naturally, but supplementation is often necessary—especially in colder climates. Aim for 2,000 IU of Vitamin D3 daily or 50,000 IU once a week . Some people may need more or less, so ask your doctor about having your levels checked.

4. Take Zinc During Cold & Flu Season

Zinc plays a critical role in immune defense. A daily dose of 30 mg during peak cold and flu season can help shorten the duration of illness and keep your body strong. I tend to take this daily during cold and flu season. Be careful not to overdo it—too much zinc can cause nausea or a metallic taste.

5. Support Gut Health with Probiotic-Rich Food

A healthy gut equals a healthy immune system. While probiotic supplements are popular, food is still the best source. Incorporate probiotic-rich options like:

• Yogurt
• Sauerkraut
• Kimchi
• Miso
• Aged cheeses

Because our modern food supply is highly processed and sterilized, intentionally adding fermented foods can help restore balance to your gut microbiome. I aim to have a serving of one of these every day.

6. Stay Active with Regular Exercise

Exercise boosts your immune system by improving circulation, reducing stress, and supporting overall health. Aim for at least 150 minutes of moderate activity each week or 30 minutes every day, whether that’s walking, cycling, or a home workout.

7. Practice Simple Infection Control

• Wear a mask if you’re in close contact with someone who is sick.
• Wash your hands often with soap and water.
• Stay home if you’re sick to protect others and give your body time to heal.

8. Keep Immune Boosters on Hand

Some over-the-counter options like Emergen-C or Suja Immunity Shots can provide an extra layer of support when you feel rundown. These are convenient supplements to quickly boost your immune system to avoid getting sick when taken early. They’re not a cure, but can help bridge nutritional gaps when your body needs a quick boost.

9. Get your Flu Vaccine

The flu shot is one of the simplest, most effective ways to protect yourself and others from serious illness. It helps your immune system recognize and fight the influenza virus before it can cause serious illness. Aim to get vaccinated in early Fall, before the season peaks around the holidays.

Final Thoughts to Boost your Immune System

Even with the best prevention strategies, sometimes illness is unavoidable—especially during back-to-school season. The good news? With the right immune boosting habits, you can reduce your chances of catching every cold that goes around, recover faster if you do get sick.

In a future article, I’ll share my best strategies for faster recovery when you do get sick. Stay tuned!

If you found this helpful, you might also enjoy my article Aspire to Live your Best Healthy Life in 2025.