November 2025
No one likes to get stuck at home feeling sick and miserable during cold and flu season. A strong immune system can help you fight off germs and infections.
Follow these top tips to keep your immune system healthy.
1. Get vaccinated. Vaccines help your immune system build antibodies to fight off respiratory viruses, lower your risk of serious complications, and stop the spread of these viruses.
The Centers for Disease Control and Prevention (CDC) recommends these vaccines for fall and winter:
For the best protection, get these vaccines in September or October. Adults 50+ may also consider a pneumonia vaccine.
2. Practice good sleep hygiene. Getting enough quality sleep regularly helps keep your immune system strong. When you don’t get enough sleep, your body may struggle to fight off infections.
Adults need at least seven hours of quality sleep each night. According to Yale Medicine, people who often get less than this are three times more likely to get the common cold than people who get eight hours or more. People who don’t get enough sleep also don’t have as strong an immune system response to vaccines.
To get a better night’s sleep, follow these quick tips:
- Stick to the same sleep/wake schedule, even on weekends.
- Limit caffeine four to six hours before bedtime.
- Avoid blue light and electronic devices at least two hours before bedtime.
- Skip the alcoholic nightcap and limit fluids before bed; both can wake you up in the middle of the night.
3. Eat a healthy diet. Think of eating the colors of the rainbow. This will help your body build a healthy immune system. According to the Academy of Nutrition and Dietetics, these nutrients — and the foods you find them in — play an essential role in your immunity:
- Beta carotene. Broccoli, carrots, mango, tomatoes, spinach, and sweet potatoes.
- Vitamin C. Citrus fruits, berries, broccoli, melons, tomatoes, and bell peppers.
- Vitamin D. Mushrooms, eggs, fatty fish, milk, and 100% juices fortified with vitamin D.
- Probiotics. Yogurt, kefir, kimchi, kombucha, and other fermented foods.
- Protein. Milk, yogurt, cheese, eggs, beef, poultry, seafood, nuts, seeds, beans, and lentils.
- Zinc. Beef, seafood, wheat germ, beans, nuts, and tofu.
If you’re worried you aren’t getting the nutrients you need, ask your doctor about taking a multivitamin. They may also want to check you for nutrient deficiencies. According to the CDC, up to 10% of all adults are deficient in vitamins B6, D, and iron. Your pharmacist can help you choose a multivitamin or probiotic to fit your age and needs.
4. Quit smoking. You probably know smoking harms your health. Tobacco smoke contains substances that stop your immune system from fighting off infections, according to Henry Ford Health. Smokers are twice as likely as non-smokers to get colds. They’re also more likely to get other respiratory illnesses, including flu and COVID-19.
Talk to your doctor or pharmacist about smoking cessation options, such as nicotine patches, gum, and lozenges.
5. Limit alcohol. According to the National Library of Medicine, heavy alcohol use damages your immune system and is linked to pneumonia. Even drinking too much at one time can suppress your immune system for up to 24 hours, according to the National Institute on Alcohol Abuse and Alcoholism.
