‘Immune System Booster Plan – How To Stay Healthy When Is Flu Season’ – Monica May


Okay, let’s talk some serious stuff.

Flu season usually starts in October and goes as late as April, but it usually perks in February and March.

However, with the world dealing with coronavirus right now, this period might get extended a bit this year.

That’s why I decided to make sure we all stay healthy and maintain a strong immune system when is flu season.

Now, although coronavirus cause may have not much to do with immunity, I got wondering if there’s actually something we can do to prevent it.

Having a strong immune system is crucial when it comes to preventing and fighting most flues and viruses.

So, I made an immune system booster plan that will make sure our immune system is strong and fit to fight with whatever comes across you.

Let’s get started right away!

Immune System Booster Plan
Stay Healthy When Is Flu Season

Step 1: Wash Your Hands

Almost any virus or flu can be avoided if we avoid close contact and wash our hands more frequently.

‘Handwashing is one of the best ways to protect yourself and your family from getting sick. Learn when and how you should wash your hands to stay healthy.’

CDC (Center of Disease Control And Prevention)

The more you wash your hands the lower the chances to catch the flu or the virus.

Especially when it comes to coronavirus (Covid 19).

So, in order to avoid catching it, or spreading it, you should:

  • Wash your hands often with soap and water for at least 20 seconds especially after you have been in a public place, or after blowing your nose, coughing, or sneezing.
  • If soap and water are not readily available, use a hand sanitizer that contains at least 60% alcohol. Cover all surfaces of your hands and rub them together until they feel dry.
  • Avoid touching your eyes, nose, and mouth with unwashed hands.

Here’s how to do it properly…

Step 2: Cut down sugar intake

Sugar is the biggest enemy to our health.

We should make sure to keep the sugar consumptions to a minimum for the sake of our health in general, especially during flu season.

Consuming sugar reduces the ability of white blood cells to kill germs by forty percent.

The immune-suppressing effect of sugar 

Did you know that 100 grams sugar = 8 tablespoons of sugar, and is the equivalent of about two cans of soda?

And that’s more than enough for an immune-suppressing effect in less than thirty minutes after ingestion, that lasts for five hours.

So, keep your white blood cells loaded, and lower down your sugar intake towards cutting it for good.

Step 3: Cut Down Highly Processed Foods

Highly processed foods are additive rich, and they weaken the immune system.

If you fill up on nutritionally poor foods, you can’t expect to have a rich immune system.

In addition, try to keep it healthy and clean. Even small changes will do the trick.

For example, swap your regular pasta with whole wheat pasta, rice with brown rice, snacks with vegetable sticks, fresh fruit, or roasted nuts and seeds.

All of these small changes will add up to big results.

Step 4: Reduce Alcohol Consumption

Alcohol is a toxin and another deadly enemy to a strong immune system.

It’s bad for your health and for your body in general and can harm your immune system in so many ways.

First of all, alcohol consumption produces an overall nutritional deficiency, depriving the body of valuable immune system booster nutrients.

Also, same as sugar, alcohol consumption can reduce the ability of white cells to kill germs.

Not to mention that the high doses of alcohol suppress the ability of the white blood cells to multiply.

In other words, you are better off without it, especially if you are trying to maintain healthy when is flu season.

Step 5: East Healthy & Rich In Nutrients Foods

Excess fat can affect the ability of white blood cells to multiply, produce antibodies, and rush to the site of an infection.

In fact, among other health conditions, obesity can lead to a depressed immune system too.

In addition, try to maintain a healthy weight and a healthy body by fueling with healthy nutritious foods.

Eat more raw foods that are healthy in general, in other words, foods that are not taken too far away from their primary condition

If you are not sure how to eat healthy, head on to check out my meal plan Burn Baby Burn.

Immune System Booster Plan - Meal Plan Burn baby burn

Step 6: Drink Your Ginger

Hot teas in general act as decongestants, helping clear sinuses of mucus.

They also contain polyphenols which are a natural antioxidant.

And ginger is a huge immune system booster, so adding it to your teas will boost your immune system through the roof while helping you warm up the whole body.

Immune system booster when is flu season - ginger tea

Here’s how I do it:

  • 1 finger-sized ginger cut into circles, boiled for a few minutes in water
  • 1/2 fresh lemon juice
  • 1/3 teaspoon manuka honey (optional).

Peel and grate the ginger and boil it for about 5 minutes.
Once it’s done, strain it and mix it together with the lemon juice and honey.
Drink it hot.

I call it the flu blocker. Just try it out.

Step 7: Consume Vitamin C Rich Foods

Vitamin C is a strong antioxidant that can help boost your blood antioxidant levels.

So, when catching the flu you should make sure to include foods that are rich in vitamin C.

Here are some of them:

  • bell peppers
  • broccoli
  • strawberries
  • cabbage
  • tomatoes
  • sweet potatoes

These foods are packed with high amounts of vitamin C.

Adding them to your diet will help you go strong during the flu season.

Step 8: Eat Leafy Greens

Leafy greens are immune system boosters too.

They are packed with vitamins, minerals, and lots of fiber, and will help you stay healthy overall.

They are loaded with beneficial plant compounds that act as an antioxidant that fights inflammation.

Make sure to eat lots of them especially when is flu season.

Eat leafy greens such as:

  • kale
  • spinach
  • turnip greens
  • beetroot greens

Step 9: Take Probiotics

Another immune system booster is probiotic.

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Wondering why?

Well, live cultures in probiotics and fermented foods stimulate the immune system and fight infections.

I usually take them as a supplement but if you can get them through dairy products such as:

  • Yogurt
  • Kefir
  • Cottage cheese

These are some of the best sources of probiotics with friendly bacteria that can improve your health.

Step 10: Exercise

Exercising daily is another amazing way to keep your immune system strong and your body healthy.

While experts are not straight about exercising with a cough, cold or flu, one is certain – it helps you prevent getting it in the first place.

This is due to a few reasons.

First, the brief rise in body temperature during and right after exercise may prevent bacteria from growing helping the body fight infection better.

It also helps flush bacteria out of the lungs and airways.

So, if you do exercise – keep it up. If you don’t, make sure to start right away!

Step 11: But Do It From Home

Crowded gyms are not the best idea when is flu season, especially now with coronavirus around the world.

Most gyms and fitness centers are shut down, so working out from home is the best idea.

Check out my workout program and start working out from home right now!


Immune System Booster Plan - How To Stay Healthy When Is Flu Season - workout plan

Step 12: Supplement with Zinc

My one go-to supplement throughout the flu season is Zinc.

Zinc is a mineral that’s known for boosting the immune system.

It’s used for treating the common cold, flu, upper respiratory tract infections, preventing and treating lower respiratory infections etc.

I don’t use supplements very often, if at all, but during the flu months, Zinc is a must for me.

I found it to be a real immune system booster and it’s proven to be effective for me so far.

However, before taking any supplements, please make sure to talk to your doctor first.

Immune System Booster Plan When Is Flu Season - Zinc

Step 13: Destress With Yoga

In times like this, we are so focused on our health, that we often forget about our mental health.

It can be really stressful dealing with virus or flu, especially in times when the whole world is fighting against the same enemy.

Not to mention the fact that in order to stay safe we should avoid social interactions, which makes it even more overwhelming and stressful.

So, make sure to destress a bit, put on some music and do some yoga.

Treat yourself and allow yourself to let your mind take a break for a while.

Do some of your favorite yoga poses followed by some calming and relaxing music.

Step 14: Sleep

Rest is so important when it comes to our health, so make sure you are getting a good night’s sleep.

The quality of your sleep directly affects your mental and physical health and the quality of your immune system along with emotional balance, brain and heart health, creativity, vitality, and even your weight.

I often like to say that there’s no other activity that delivers so many benefits with so little effort :)

So, make sure to get those 7-8 hours of sleep every night, plus a power nap during the day when you feel like you need one.

Now Let’s Boost Up Our Immune System!

I hope my immune system booster plan will help you stay healthy when is flu season, and keep a strong immune system.

Follow these 10 steps to help you fight whatever comes across you.

My immune system has grown so much since I changed my lifestyle.

However, coronavirus is something the whole world is dealing with right now, and the best we can do is make sure we are safe and healthy, in order to keep the virus from spreading.

If you are experiencing any of the symptoms, make sure to contact a medical expert.

Let me know in the comments below if you have any other ideas or an immune system booster that works for you.

Till next time, babes!
Stay healthy,

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