Has anyone ever told you that staying out in the rain will make you sick? Or that you’re supposed to starve a fever and feed a cold? While the origin of these sayings may have some merit, the truth, just like our immune system, is more complicated than that. Identifying immunity myths and learning ways to support your immune system will help you feel confident going into cold and flu season.
3 Immunity Myths
From old wives’ tales to misinformation on the internet, it can be hard to tell health myths from facts. It’s important to remember that when you learn new health information, you should always confirm if it’s true with a trusted healthcare professional, like your doctor or pharmacist. Here are a few of the most common myths we often hear and their true explanations.
Myth #1 You’ll get a cold from being outside in cold weather.
Though illness rates increase when it’s cold outside, wintery weather doesn’t cause sickness. Cold and flu season occurs in the fall and winter because germs spread more quickly when people are in close proximity. Staying inside with other people and minimal fresh air to escape the cold creates the perfect environment for illnesses to spread.¹
To reduce the spread of illness, wash your hands regularly and thoroughly and avoid close contact with people who are ill.
Myth #2 All bacteria is bad.
Yes--some bacteria are bad for your health, but some are beneficial! Acidophilus, for example, is one type of bacteria naturally found in the body, including in your intestines. It helps maintain the ideal acidic environment to deter the growth of “bad” bacteria and assists with the regular functioning of your digestive system.²
One thing you can do to balance your unique gut microbiome is to eat foods that contain prebiotics and probiotics. Prebiotics, found in many fruits and vegetables, support the healthy bacteria already living in your digestive system by giving them the nutrients they like. Probiotics, found in yogurt, kombucha, and other fermented foods, add healthy, living bacteria to your microbiome.³
Myth #3 You can get the flu from a flu vaccine.
Both the flu vaccine injection and nasal spray contain the flu virus. However, the injection contains inactive forms of the virus, and the nasal spray contains weakened—both of which cannot give you the flu.⁴ Some people may experience minor reactions like a headache, muscle aches, runny nose, or other cold-like symptoms, but according to the CDC, these symptoms are usually mild and don’t last long.⁵
Getting the flu vaccine is one of the best things you can do to protect your immune system and keep you and your loved ones healthy. But, as always, it’s recommended that you speak to your healthcare team to verify the best option for you to navigate flu season safely!
3 Immune Boosting Tips
In addition to getting vaccinated, how else can you help strengthen your immune system? Here are some tips to keep you in tip-top shape!
#1 Eat plenty of fruit and veggies.
Many important nutrients can be found in fruits and veggies, like zinc and vitamin A, which support your immune system’s ability to fight off viruses.⁶
Citrus fruits high in vitamin C may increase the production of white blood cells which help fight infections.⁷ Some studies have also shown that vitamin C may help prevent respiratory illnesses and reduce the length of a cold.⁸
#2 Minimize stress.
Psychological and physical stress weakens your immune system’s ability to fight off illnesses. When you’re stressed, your body produces cortisol which, in small amounts, can strengthen your immune system by decreasing inflammation. However, when you’re under chronic stress, too much cortisol can cause increased inflammation. Chronic stress can also lower the number of white blood cells in your body, which are necessary to fight off illnesses.⁹
A few things you can try to decrease your stress levels include:
Meditating 3-4 times a week for 10-15 minutes
Practicing yoga
Getting enough sleep
Eating well
Seeking professional help to identify your stressors and learn how to manage them¹⁰
#3 Avoid highly processed foods.
Highly refined and processed foods can negatively impact your immune system. Artificial colors, preservatives to increase shelf life, and additives to “improve” taste are typically indicators of a product that has been highly processed. When consumed in excess, a diet of overprocessed foods may cause tissue or cell inflammation, which weakens your immune system and increases your chances of contracting illnesses or developing autoimmune diseases.¹¹
Though it may be unrealistic to cut processed foods out of your diet completely, the best thing you can do is incorporate more whole foods. Whole foods are as close to their natural, unprocessed form as possible. They include fruits, vegetables, whole grains, lean meats, milk, beans, yogurt, eggs, nuts, and seeds. By swapping processed foods for whole foods whenever possible, you’ll be doing your immune health a favor.
To find credible health information, you should always turn to your healthcare team first. When you work closely with your doctors and pharmacists, you can learn to tell health myths from facts and get personalized recommendations to support your immune system.
Sources:
https://www.thorne.com/take-5-daily/article/busting-myths-about-immunity
https://my.clevelandclinic.org/health/drugs/22650-acidophilus
https://www.thorne.com/take-5-daily/article/busting-myths-about-immunity
https://www.cuimc.columbia.edu/news/what-you-really-need-do-boost-your-immunity
https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system#citrus-fruits
https://news.uthscsa.edu/5-foods-to-boost-your-immune-system/
https://health.clevelandclinic.org/what-happens-when-your-immune-system-gets-stressed-out
https://health.clevelandclinic.org/what-happens-when-your-immune-system-gets-stressed-out
https://www.healthline.com/nutrition/foods-that-weaken-immune-system
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