With the days already growing shorter, cold and flu season will be here before you know it. Now is the time to take action to help enhance your immunity and your body’s ability to fight off winter viruses. Here are a few ideas.

Load up on fresh fruits and vegetables.

Healthy eating helps keep your immune system strong, and fruits and vegetables are a key part of a healthy diet. In Ohio, late summer and early fall are the best times of the year to find fresh, local produce at a good price. Browse local farmers markets or look for a local produce section in your grocery store to find fruits and vegetables that were picked and offered for sale at peak ripeness – which means peak nutrition.

Picture a rainbow of color when selecting fruits and vegetables to ensure that you and your family get a wide variety of nutrients in your diet. Think raspberries, red peppers, tomatoes, cantaloupe, summer squash, green beans, kale, spinach, blueberries and more. These delicious options are among the many fruits and vegetables in season in Ohio in August and September.

Get outside and get moving.

Summer is a great time to be active outdoors, especially as temperatures start to moderate. The possibilities are endless – go for a walk or run, play pickleball, go canoeing or kayaking, ride a bicycle, play golf, take the kids to the park or toss a frisbee with your dog. Choose a variety of activities that you enjoy so that you’ll stick with your plan to get more exercise.

According to the Centers for Disease Control and Prevention, regular physical activity helps you feel better, sleep better and reduce anxiety. It may boost your immunity. And if you’re physically active year-round, you may have reduced risk of serious outcomes from infectious diseases such as COVID-19, the flu and pneumonia.

Maintain a healthy weight.

Eating a healthy diet, staying within your daily calorie needs and being physically active may help you lose weight if you need to – and keep it off.

Reducing stress may also help you maintain a healthy weight. Summer is a great time to make self-care, fun and social connection top priorities. Lower your stress levels by breaking out of your usual routine and exploring new places. Attend outdoor concerts and events with friends. Or just hang out in local parks or in your backyard to reconnect with nature.

Get enough sleep.

Summer can be a challenging time for getting a good night’s sleep, thanks to disrupted schedules and hot weather. You can get better sleep in the summer by keeping a consistent schedule as much as possible, limiting late nights out to just a few special occasions.

Lower the temperature in your bedroom at night if you can. If you don’t have air conditioning, get a cross-breeze going by opening two or more windows so that air can flow in one and out the other. When the indoor temperature is below 90 degrees, a fan can help you feel cooler, as well.

Sip ice water or take a cool shower before going to bed. Choose sheets made of light, breathable material such as cotton or linen and sleep in light, breathable clothing.

Shake those unhealthy habits.

If you smoke, quit. Cigarette smoking harms nearly every organ of the body and can lead to problems with your immune system. Aultman offers programs that can help you quit for good.

Avoid alcohol, too. Excessive alcohol use can weaken your immune system. And drinking alcohol can contribute to dehydration, especially in summer’s heat. Water is an ideal beverage, but lemonade and iced tea are refreshing choices, too. Mocktails can be a fun option for entertaining.

By embracing these simple yet powerful summer strategies, you can boost your immune system and face fall and winter with greater strength and improved health.

Sources:
Centers for Disease Control and Prevention
Sleep Foundation