With the arrival of autumn and the drop in temperatures, the chances of catching colds, flu, and respiratory illnesses increase, especially among children and the elderly. Since the immune system is the first line of defense against viruses and bacteria, any weakness in it makes your body more susceptible to infections and constant fatigue. Therefore, boosting immunity should be a top priority, especially during this time of year.

Simple Steps = Stronger Immunity

The Cleveland Clinic website explains that through simple lifestyle and dietary changes, you can strengthen your immunity without the need for medications or supplements unless advised by a doctor. Here are some tips you can follow:

• Eat colorful, nutrient-rich foods
  Good nutrition is the foundation of strong immunity. The more colorful your plate, the richer it is in essential nutrients and vitamins. Sources of vitamin C such as oranges, lemons, grapefruit, strawberries, kiwi, red peppers, and broccoli help enhance the body’s resistance to diseases.
• Vitamin B6 can be obtained from chickpeas, bananas, potatoes, and chicken due to its important role in supporting immune functions.
• Vitamin E, found in almonds, sunflower seeds, pistachios, and spinach, is an antioxidant that helps protect cells. Iron, found in red meats like chicken liver, eggs, lentils, and leafy vegetables, is essential for producing red blood cells. Omega-3 rich foods such as salmon, sardines, flaxseeds, and walnuts help reduce inflammation and support heart and immune health.
• Support gut health
  Gut health is directly linked to the body’s immunity. Therefore, it is important to eat prebiotic-rich foods like garlic, onions, artichokes, and bananas, as they feed beneficial bacteria and maintain digestive balance and defenses.
• Exercise regularly
  Moderate physical activity such as brisk walking or cycling for 30 minutes daily helps activate blood circulation and makes immune cells more effective in fighting infections.
• Good sleep is the foundation of immunity
  Good sleep is one of the most important factors for good health. Getting enough sleep, between 7 to 9 hours daily, sleeping at regular times, and avoiding late nights allows your body to regenerate immune cells and antibodies.
• Hydration and drinking water
  Water helps flush out toxins and keeps mucous membranes moist, reducing the chances of viruses entering the body.
• Avoid harmful foods
  Reduce white sugar, fast food, fried and canned foods as they weaken immune response and increase inflammation.
• Manage stress
  It is scientifically proven that chronic stress weakens immunity. When feeling stressed, try relaxation techniques such as yoga, meditation, or deep breathing to reduce cortisol levels.
• Stay up to date with vaccinations
  If you frequently catch the flu, seasonal flu vaccines and other recommended vaccinations may be a good option, providing an additional line of defense against common autumn and winter illnesses.

How Can You Protect Your Child?

According to the Mayo Clinic, children, especially infants, are more susceptible to colds due to their immune systems not being fully developed yet. Your child can be exposed to viruses in several ways, including contact with infected children during play or school, airborne transmission when a sick person coughs, sneezes, or talks near the child, or through direct contact when an infected person touches the child’s hand then touches their eyes, nose, or mouth.

Infections can also spread through contaminated surfaces where viruses can live for two hours or more, such as toys or dolls.

To prevent infection, it is advised to keep the child away from sick people, especially infants in their first weeks of life, avoid taking them on public transport or crowded places as much as possible, ensure thorough handwashing with soap and water for at least 20 seconds before holding or feeding the child, and use hand sanitizer containing 60% alcohol when soap and water are unavailable.

Older children should be taught the importance of handwashing and avoiding touching their face with unclean hands. It is also important to frequently clean the child’s toys and wipe surfaces that are often touched, especially if a family member has a cold.