My Top 10 Tips to Avoid Getting Sick This Flu Season

Backed by Neuroscience!

Cold and flu season is no longer fast approaching – it’s here. And as a result, many find themselves surrounded by sniffling colleagues, family members, and the general public. If you're tired of falling victim to what seems like every passing virus, you're not alone. As a neuroscientist, I am well versed on the connections between brain health, immune function, and overall wellness, and I’ve spent ample time in the past years figuring out just how to optimize it all. Today, I'll share the top 10 strategies I've implemented that have helped me break the cycle of frequent illness, along with additional ways to implement them into your daily life. They are attainable, applicable, and, best of all, by adopting these evidence-based practices, you too can take control of your health and potentially reduce your chances of getting sick. These are all things that I do either daily, or regularly, to support my health – and now you can too!

1. Optimize Your Vitamin and Nutrient Levels

Proper nutrition is the foundation of a healthy and robust immune system. Despite maintaining what we think is a healthy diet, many of us are surprisingly deficient in some crucial vitamins and minerals.

If you can, I recommend starting by getting a comprehensive blood panel to check your vitamin levels. This can be done through your primary care provider, or privately through a third party. Vitamins A, C, D, and E are of particular interest since they play such important roles in our immune system. These nutrients help combat oxidative stress, which can weaken your immune system. Consider increasing your intake of antioxidant-rich foods or, if necessary, supplementing under the guidance of a healthcare professional.

Did you know?

• Many people, even those living in sunny areas, have suboptimal vitamin D levels. Vitamin D has been linked to cognitive function and mood regulation, in addition to its immune function. It’s a fat-soluble vitamin that plays a crucial role in immune function, so be sure to take any supplementation that may be advised by your care team at the same time as a meal.

Protein intake is another often-overlooked factor in immune health. Adequate protein is essential in order for your body to produce antibodies and other immune components. Ensure you're getting enough high-quality protein in your diet. Tofu, legumes, and nuts all are great sources of protein, as well as animal proteins.

Finally, support your internal biome by drinking and eating fermented foods such as kefir, ginger beer/soda, kimchi, or sauerkraut. The probiotics found in these help maintain the balance of good versus bad bacteria in your gut, making all other aspects of digestion and nutrition synthesis possible. A weak microbiome will make it more difficult for your immune system to do its job appropriately. Click to find my favorite ginger soda recipe!

2. Take Care of Your Mucous Membranes

Your mucous membranes are your body's first line of defense against disease. These membranes line the various body cavities that are exposed to the external environment, such as the eyes, nose, and throat. When these membranes are irritated or dry, they become less effective at protecting you from viruses and bacteria!

To maintain healthy mucous membranes:

• Use saline nasal sprays to keep nasal passages moist and clear
• Consider products specifically designed to support mucous membrane health, such as those containing hyaluronic acid or xylitol.
• Stay hydrated to help keep all mucous membranes sufficiently moist.
• Use a humidifier in dry environments to prevent these membranes from drying out.

Healthy mucous membranes in the nasal cavity are particularly important when it comes to your brain and nervous system as well. They protect the olfactory neurons – the only neurons directly exposed to the environment – which serve as potential entry points for pathogens to access your central nervous system.

Some people also use protective sprays or lozenges when going out in public. Products containing natural compounds like cistus or carrageenan (derived from red algae) have shown potential in forming a physical barrier against pathogens, although more research is needed to fully understand their efficacy. Even if the science is not 100% there, I am still a fan of using these products as it is yet another tool in my “Avoid Getting Ill” arsenal.?

3. Prioritize Air Quality

Air quality plays a significant role in the health of your respiratory system as well as your brain and cognitive function. Poor air quality can trigger inflammatory responses in the body, potentially affecting both immune function and brain health. While there are often aspects of air quality that we cannot control, such as being required to live in a certain area due to work or financial constraints, taking charge of what we can change will make a big impact.

Consider these strategies to improve your air quality:

• Install air purifiers throughout your home, especially in bedrooms and common areas.
• Use a portable air purifier when visiting high-risk areas like doctor's offices or during air travel. (This is my secret hack! People may give you some strange looks, but prioritizing your health is worth a bit of “cringe”.)
• Regularly change air filters in your home's HVAC system. Often people forget this step, so make sure to set a reminder in your calendar a month before it is due, and then another one a week before to ensure it gets done.
• Open windows daily to allow fresh air circulation, weather permitting. In Germany, we call this Sto?lüften! Stagnant, musty air is not good for your respiratory system.

Studies have proven that prolonged exposure to air pollution is associated with a decline in cognitive performance. By improving your air quality, you're not just supporting your immune system, but potentially enhancing your cognitive function as well.

4. Get Fresh Air and Direct Sunlight Every Day

Similar to the point above, prioritizing fresh air and sunlight every day is extremely important. Exposure to natural environments and sunlight provide us with many health benefits, including potential immune-boosting effects. From a neuroscience perspective, sunlight exposure helps regulate your circadian rhythm, which is crucial for overall health and cognitive function.

Aim for at least 15-30 minutes of outdoor time daily, preferably in the morning.?

Why?

• It helps set your circadian rhythm, improving sleep quality.
• Sunlight triggers the release of serotonin in the brain, a neurotransmitter associated with mood elevation.
• UV rays from sunlight help your skin produce vitamin D (mentioned earlier!), supporting both immune function and bone health.
• Exposure to natural environments has been linked to reduced stress levels and improved cognitive function.

By making outdoor time a daily priority, you're supporting both your immune system and your brain health.

5. Prioritize Sleep

My biggest non-negotiable.?

Sleep is perhaps one of the most underappreciated factors in maintaining a robust immune system. During sleep, your body performs crucial maintenance tasks, including the production of cytokines, proteins that help fight infection and inflammation. I prioritize my sleep over almost everything else. It is why I don’t do late dinners, early flights, and avoid external stressors ahead of my bedtime, like the news.

Sleep is essential for cognitive function and brain health. During deep sleep stages, the glymphatic system—the brain's waste clearance system—becomes more active, removing potentially harmful proteins and metabolites. A 2018 study in the journal "Nature" found that even one night of sleep deprivation can lead to an increase in beta-amyloid, a protein associated with Alzheimer's disease.?

Aim for 7–9 hours of quality sleep per night to support both your immune system and brain health.

My simple tips to get the best sleep possible?

• Maintain a consistent sleep schedule, even on weekends.
• Create a relaxing bedtime routine.
• Ensure your sleeping environment is dark, quiet, and cool.
• Avoid screens for at least an hour before bed.
• Consider skipping late-night social engagements or early morning commitments that might disrupt your sleep schedule.

6. Use Protective Measures in Public

It can be annoying, I get it – but it works. Physical barriers when dealing with the general public in spaces where you are in close contact, or where there is little air circulation, will really help you avoid picking up any unwanted pathogens. This about it – if you can smell their perfume, or what they are having for lunch, you are probably close enough to inhale any infectious material they may be shedding if they are ill. Not everyone in public will be, of course, but when I am unsure, I like to take as many precautions as possible.?

Consider additional protective measures, especially during cold and flu season:

• Use nasal sprays or lozenges containing compounds like cistus or carrageenan, which may create a physical barrier against pathogens.
• Wear glasses to reduce the likelihood of touching your eyes with contaminated hands.
• Practice good hand hygiene, washing hands frequently or using hand sanitizer.

While some of these measures might seem excessive, they can be particularly important for those who are responsible for others' health or who can't afford to get sick!?

7. Get Allergies Under Control

Unfortunately, chronic allergies put stress on your immune system, making you more susceptible to other illnesses. Moreover, the inflammatory response triggered by allergies can have systemic effects, which can impact brain function. Think about the last time you were ill with the flu, and I’m sure you experienced a bit of “brain fog.”?

Chronic allergic rhinitis was associated with changes in brain connectivity, particularly in regions involved in cognitive function and emotional processing. By getting your allergies under control, you're not just reducing your susceptibility to illness, but potentially supporting your cognitive health as well.

Tips for keeping your allergies under control:

• Work with an allergist to identify your specific triggers. Don’t just guess – knowledge is power. The more you know about your health, the more you can take ownership over it.
• Use air purifiers to reduce airborne allergens in your home. The reason this advice comes up again and again is because it has such a big impact!
• Consider immunotherapy for long-term allergy management. The science of allergy management is always advancing, take advantage of what is out there.
• Keep your living space clean and free of dust and pet dander.

8. Reduce Chronic Stress

Short bursts of stress boost immune function, but chronic stress has detrimental effects on both your immune system and brain health. When you're chronically stressed, your body releases cortisol, suppressing the immune system if elevated for prolonged periods.

From a neuroscience perspective, chronic stress can lead to structural changes in the brain. The areas most affected are the hippocampus, amygdala, and prefrontal cortex – all very important regions in their own right! Changes in these areas can affect memory, emotional regulation, and decision-making processes. Additionally, being expressed to high levels of stress primes your brain to be open to even more stress – a very unfortunate feedback loop indeed.

Stress-reduction techniques, including meditation and mindfulness practices, are ways that we can take back a bit of control in these stressful situations. They can actually lead to measurable changes in brain structure and function, potentially improving stress resilience in the long run.

Examples of effective stress management are:

• Engage in regular physical exercise. This can serve as a positive stressor, enabling you to be more stress resilient.
• Practice stress-reduction techniques like meditation or deep breathing exercises. Even 5–10 minutes at a time will make a measurable difference.
• Consider short-term stressors like cold exposure (e.g., ice baths) or high-intensity interval training. These can actually boost immune function when used judiciously.
• While it may seem too obvious to state, it’s not: avoid or minimize exposure to people or situations that cause you stress. It’s just not worth it.

9. Practice HRV Breathing and Neurofeedback

You might have heard me share about how much I love neurofeedback and monitoring my Heart Rate Variability (HRV), and there is good reason for that! HRV breathing exercises and neurofeedback are emerging tools for enhancing overall health and resilience. I make sure to dedicate time every day to either one, or both, of these practices. They assist in managing stress and, as a byproduct, foster a strong immune system.

HRV is an indicator of autonomic nervous system function. Slow, controlled breathing exercises can increase HRV, improving the balance between the sympathetic ("fight or flight") and parasympathetic ("rest and digest") nervous systems.

Neurofeedback, a type of biofeedback that provides real-time information about brain activity, has shown promise in managing stress and improving cognitive function. Depending on your mental state, certain brain waves will be stronger than others. Alpha for relaxed focus, low beta for flow, high beta for stress, and gamma for creative insights.

Doing these daily could look like:

1. Spending 10 minutes on HRV breathing exercises (sometimes called box breathing) which can help balance your autonomic nervous system.

2. Engaging in 20 minutes of neurofeedback training, which can enhance your brain's ability to self-regulate.

By dedicating 30 minutes a day to these practices, you're investing in your mental health and increasing your resilience by enhancing your body's ability to bounce back from stressors and fight off illness!

10. Avoid Sick People

Obvious? Maybe. Crucial? If avoiding getting sick is the goal – absolutely.

I’m not saying to become fully antisocial, but rather take prudent precautions and voice (and enforce) your boundaries. For example, I let people know that if they are feeling unwell that they will need to reschedule with me. It’s not a negotiation – there is too much at stake for me and my family to risk becoming ill for no reason. If someone can’t respect that boundary, well, maybe it’s for the best that I don’t meet with them anyway!

Be upfront with people that you are just taking precautions for your wellbeing. Instead of meeting inside, at your home, perhaps offer to go for a walk with the family member who insists on seeing you but is currently fighting off a cold or flu.

And, as we have seen, there is always the option of a virtual meeting if “the show must go on”.

Living as well as possible

While these strategies can significantly boost your immune system and overall health, it's important to remember that no approach 100% guarantees complete immunity from illness. We can only do our best and hope others around us do the same. By incorporating these evidence-based practices into your daily life, just as I have, you can create an environment where your body—and brain—are best equipped to fend off potential pathogens and illness and maintain optimal cognitive function.

Remember, your brain and body are intricately connected. By taking care of one, you are taking care of the other. In this case, by focusing on your overall health, you're also nurturing your brain, enhancing cognitive function, and potentially reducing the risk of neurodegenerative diseases in the long term. Stay healthy and stay curious.

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