Courtesy of Univera Healthcare  

As summer fades and cooler autumn days arrive in Western New York, cold and flu season begins. With children heading back to school and people spending more time indoors, the opportunities for germs to spread increase significantly. The good news? Small, consistent habits can help strengthen your body’s defenses and reduce your risk of illness.
 

“When cold and flu season arrives, your immune system depends on the choices you make every day,” says Lorna Fitzpatrick, MD, senior medical director at Univera Healthcare. “Eating nutrient-rich foods, staying hydrated, getting enough sleep, and managing stress can help your body build a stronger defense before illness strikes.”

Small Habits, Big Benefits

A strong immune system starts with proper nutrition. Filling your plate with fruits, vegetables, lean proteins, and whole grains gives your body what it needs to function at its best. Seasonal favorites like apples, squash, broccoli, and spinach are packed with nutrients that support immune health. Staying hydrated is equally important, helping your body fight infection and maintain overall wellness. Lack of sleep can make it harder for your body to fight off infections. Getting regular exercise and finding healthy ways to manage stress are equally important. Too much stress can wear down your immune system over time, making you more likely to get sick. Simple activities like taking a walk, practicing yoga, or spending time outdoors can help you relax, boost your mood, and support your overall health.

Strengthen Your Seasonal Defense

The Advisory Committee on Immunization Practices (ACIP) recommends an annual flu vaccine for everyone ages 6 months and older. Adults 65 and older should talk with their healthcare provider about enhanced flu vaccine options. Flu vaccination is also recommended during pregnancy to help protect both mom and baby. The CDC recommends pneumococcal vaccines for all children younger than 5, adults 50 and older, and people ages 5 to 49 with certain risk conditions. The RSV vaccine is recommended for all adults 75 and older and for certain high-risk adults ages 50 to 74. It is also recommended during weeks 32 through 36 of pregnancy to help protect infants during their first RSV season. 

Everyday Prevention Matters

Frequent handwashing, covering coughs and sneezes, and staying home when ill can significantly reduce the spread of viruses. Keeping commonly touched surfaces clean is another simple yet effective way to protect your household.

A Healthier Season Starts Now

“The best defense against seasonal illness isn’t a single action. It’s a combination of healthy habits, recommended vaccinations, good hygiene, and staying home when you’re sick. Those simple steps can help protect not only you, but also your family, coworkers, and community,” explains Fitzpatrick.

A little preparation in September can help you stay healthy throughout the fall and winter. By making healthy choices and staying up to date on recommended vaccines, you can reduce your risk of illness and enjoy the cooler seasons ahead.