Did you know that your immune system is made up of many parts that work together to protect your body from infections and diseases?
Learn what works and doesn't to boost your immune system for this cough and cold season.
Your skin and mucous membranes, like those in your nose and mouth, act as barriers to keep out harmful invaders like bacteria and viruses. These barriers also produce substances like mucus and sweat that can trap or kill invaders before they enter your body.
If invaders get past this first line of defence, your body has special cells called white blood cells that act like soldiers. These soldiers patrol your body, looking for anything that doesn't belong, and they can quickly move to the site of an infection to start fighting off the invaders.
When these soldiers find an invader, they sound the alarm and call for reinforcements. They also produce antibodies, which are substances designed to target and neutralize specific invaders. This process helps to ensure that the invaders are destroyed and removed from your body as quickly as possible.
After an infection, your immune system remembers the invader. If the same invader tries to attack again, your body can respond faster and more effectively. This memory function is why vaccines work—they train your immune system to recognize and fight off specific invaders without you having to get sick first.
Whether it's from friends and family, the news, social media, or your experiences growing up, everyone has their own beliefs and strategies on what they need to do to avoid getting sick during the cold and flu season. In truth, the science on some of these may not be as well-founded you may think.
Fact or myth? Taking vitamins like a multivitamin or vitamin C can lower my chances of getting sick.
Unfortunately, this is a myth. While getting essential vitamins and minerals can help maintain your immune system, there is limited proof to support their use in preventing respiratory infections. The same goes for other natural products like herbal supplements and probiotics. Unless you're already taking supplements for different medical reasons, you don't need to add them to your daily routine.
Fact or myth? If my cold or flu symptoms are severe, antibiotics can help clear the infection faster.
In most cases, they won't. Infections like the cold or flu are caused by viruses, not bacteria. Since antibiotics can only target bacteria, they won't help you get better more quickly. While most respiratory infections are caused by viruses, some infections like strep throat and pneumonia may be caused by bacteria. Viral infections may also increase your risk of developing bacterial infections. Since some respiratory infections are more concerning than others, your health care provider can help you figure out the type of infection that you have and what the right treatment is for you.
Fact or myth? Over-the-counter cough and cold medications can help you get over a cold faster.
Not quite. Cough and cold products are cocktails of medications that can help you to temporarily feel better. For example, cough syrups commonly contain a cough suppressant (e.g., dextromethorphan) and a medication that helps to release phlegm when you're coughing (e.g., guaifenesin). High fevers can be dangerous and can lead to symptoms such as chills and excessive sweating, which is why fever-lowering medications like acetaminophen (e.g., Tylenol) or ibuprofen (e.g., Advil) are used.
Regardless, these ingredients don't boost your immune system. Think of over-the-counter products as ways to get relief from certain symptoms while your immune system is fighting off the infection.
Rather than looking towards medications or supplements to boost your immune system, there are simple health tips that you can incorporate into their daily routine to lower your risk of getting sick.
Hand Hygiene
Maintaining proper hand hygiene is one of the simplest yet most effective ways to prevent infections. Washing your hands thoroughly with soap and water for at least 20 seconds can remove germs that you may have picked up from surfaces or other people. Make it a habit to wash your hands before eating, after using the restroom, and when you come home from public places.
Lowering Your Risk Exposure
Many respiratory illnesses are spread through infectious droplets caused by coughing or sneezing, or when we touch our face after coming into contact with a contaminated object or surface. Disinfect high-touch surfaces and objects like door handles, smartphones, and countertops regularly. Minimize your time in places with poor ventilation and, where possible, open windows or use an air purifier to reduce the buildup of infectious particles in the air.
Getting Vaccinated
Although antibiotics aren't effective against viruses like the flu, RSV, or COVID-19, vaccines can help your immune system recognize these invaders when your body is exposed to them. Some vaccines like the flu vaccine are recommended annually; other vaccine schedules will depend on your situation. Ask your health care provider about recommended vaccines for you this fall.
Living a Healthy Lifestyle
While making lifestyle changes like exercising regularly, having a balanced diet, getting adequate sleep, and managing your stress haven't been proven to reduce your risk of getting sick, they all contribute to a healthy immune system. This helps you to feel your best on the days that you aren't sick, and you may find yourself recovering more quickly when you are under the weather.
