How to Boost Immunity Before Cold and Flu Season

As cold and flu season approaches, giving your immune system a little extra attention can go a long way. While no routine can guarantee you’ll avoid getting sick, small consistent habits can help your body stay strong and ready to fight off infections.

Your immune system is influenced by everything from how you sleep to how you move and what you eat. Taking care of the basics now can help you bounce back faster or avoid illness altogether.

Here are a few ways to give your immunity a boost:

• Prioritize sleep: Aim for 7 to 9 hours each night to support recovery and cellular repair.

• Stay hydrated: Water helps flush toxins and keeps your respiratory system functioning well.

• Eat more whole foods: Focus on fruits, vegetables, garlic, ginger, and fermented foods for gut support.

• Move your body daily: Gentle exercise like walking, stretching, or yoga can help reduce inflammation.

• Book a wellness session: Infrared sauna, massage, or salt therapy can promote circulation and lower stress.

Stress also plays a major role in how your immune system responds. Breathwork, meditation, and time in nature all help regulate your nervous system. Even ten minutes a day makes a difference.

If you're already feeling run down, don't wait. Come in for a relaxing session, boost your hydration, and give your body the break it needs. Supporting your immune system doesn't have to be complicated—it just has to be consistent.

Jennifer Ferdinand, owner of Serendipity Wellness Studio in Burke, VA, has been practicing massage therapy and esthetics since 2006. She is nationally certified through NCBTMB, and licensed in Virginia for both Massage Therapy and Esthetics.