How to Strengthen Your Immune System Against Cold and Flus

How to Strengthen Your Immune System Against Cold and Flus

Searching to find out which lifestyle upgrades can help prevent cold and flu naturally? Look no further, here at Planet Organic we understand it is not always clear how to improve your immunity against a cold or flu. Our immune system is a complex network of cells, organs and fluids that work together to defend our bodies against the millions of bacteria or viruses we encounter in our daily lives. Strengthening your immune system is crucial in maintaining optimal health to help your body identify and eliminate the bacteria and viruses that will make you sick. Supporting your immune system with the right nutrients and lifestyle choices will not only effectively combat the daily immune challenges but aid in shortening the duration and severity of cold and flu. 


Whether it’s aiding in improving your sleeping pattern or the best nutritional supplements for you, this cold and flu season boost your immune system to help fight those dreaded symptoms and fend off the flu. 


We offer an extensive range of immune-boosting foods and supplements formulated to support your health and well-being available here at Planet Organic’s Immune Boost Shop. 


Keep Your Stress Levels to A Minimum


Did you know the importance of managing your stress levels when dealing with a cold or flu? Your state of mind affects your health and importantly your immune system as excess levels of stress produce hormonal changes that lower your body’s resistance to colds and flu. Managing stress is one of the best natural ways to increase your resistance power against colds and help your body fight germs. 


Reduce stress and support your immune system by integrating these activities into your daily routine

  •       Guided meditation 
  •       Physical exercise 
  •       Reading
  •       Relaxation to music 
  •       Connecting with friends 


Keep Hydrated 


Staying hydrated will help keep you feeling well whatever the time of year. Increasing your water intake not only helps to carry oxygen to your body cells but flush toxins from your body. Drinking a lot of fluids is the best immune support to fight infection, clear congestion and how to improve immunity to colds.


Water isn’t solely the only liquid to prevent sickness and speed up recovery. Consuming peppermint, chamomile or ginger tea, orange juice, or electrolyte-containing fluids will also help you replenish the fluids your body may have lost, relieving congestion, and helping to battle cold and flu.


 Improve your Diet 


To effectively improve immunity against cold, we need to consider nutrition and lifestyle choices. The right diet aids in the fight against cold and flu. Eating a healthy, balanced diet that is rich in whole foods, fresh fruit and vegetables is an ideal way to create a long-term positive effect on your immune system. Your digestive tract is a large part of your immune system, meaning it is crucial to keep your intestinal lining healthy and functioning well. 


Good nutrition is essential for a strong immune system. If you are feeling unwell, add these key immune-boosting foods to your diet to get you through that cold or flu: 

  •       Oranges
  •       Greek yoghurt 
  •       Blueberries
  •       Broccoli
  •       Wild salmon 


Consume Antioxidants

Unsure what antioxidants are? In the simplest terms, antioxidants are compounds produced in your body and found in food. Antioxidants protect the body from damage caused by harmful molecules called free radicals. Consuming healthy foods high in antioxidants helps protect your body’s cells, reducing the risk of many diseases and easing cold or flu symptoms. A diet high in antioxidants prevents damage to immune cells by neutralising free radicals, aiding in your recovery from a cold or flu. 


Foods high in antioxidants: 

  •       Dark chocolate 
  •       Pecans
  •       Strawberries
  •       Artichokes
  •       Kale


Eat Foods with Omega-3 Fatty Acids

Omega-3 are a group of polyunsaturated fatty acids that are essential for a strong immune system. Omega-3 fatty acids are nutrients that we cannot make ourselves and need to come from a food source or supplement. These are fundamental for optimal health when battling a cold or flu as they help increase airflow and protect the lungs from cold symptoms, by reducing inflammation.  


Foods high in Omega-3: 

  •       Fish and seafood: salmon, tuna, or sardines
  •       Nuts and seeds: chia seeds, flaxseed, or walnuts
  •       Plant oils: flaxseed oil, soybean oil or canola oil 


Eat Whole Grains and Legumes 

Whole grains and legumes are food sources rich in complex carbohydrates, dietary fibre, B vitamins, potassium, iron and other important vitamins and minerals. These immune-boosting nutrients make increasing your consumption of whole grains and legumes a key factor in battling a cold or flu. 

Recommended whole grains and legumes: 

  •       Whole oats
  •       Buckwheat
  •       Beans
  •       Peas
  •       Lentils


Exercise Regularly 

Regular exercise doesn’t have to include a strict workout plan. Consistent gentle exercise supports your immune system and mental wellbeing and can be as simple as a daily walk. Exercise increases your blood flow, boosting the circulation of white blood cells in your body. Your immune system then uses those white blood cells to look out for foreign invaders such as viruses or bacteria, helping to prevent a cold or 

flu. Incorporating light exercise into your daily routine even whilst unwell will help you feel better by opening your nasal passages and helping to relieve nasal congestion. 

Mild to moderate physical activity may help flush bacteria out of your lungs and airways so use your lunch break to go outside, get some fresh air and strengthen your immune system all at the same time. 


Supplement your Diet with Vitamins and Minerals 

Additional vitamins, minerals and supplements are key components in maintaining a strong immune system in the cold and flu season. Considered essential nutrients for your body, vitamins, and minerals, perform endless processes to support your immune system, repair cellular damage and keep you feeling your best. There is no better way to stay feeling fit, well and free from cold and flu than supporting your immune system with natural and organic nutritional supplements you can trust. 


Feeling unwell? Add these recommended vitamins and minerals into your diet: 

  •       Vitamin C
  •       Vitamin D
  •       Zinc


Do you find yourself in need of supplementary vitamins and minerals? Find an extensive range of vitamin supplements, multivitamins and minerals that are 100% natural at Planet Organic’s Vitamins and Minerals shop.



Echinacea is the name of a group of flowers native to North America, widely recognised for their positive actions on the immune system. The varieties of echinacea roots provide a full spectrum of traditional herbal support for your immune system. The naturally occurring active substances boost immune function, relieving pain and helping to reduce inflammation. Echinacea is the seasonal support we all need this cold and flu season. 

 Nature's Answer Echinacia

Nature's Answer Echinacea Root Alcohol Free 30ml, £15.99
Pukka Elderberry & Echinacea Tea 20 Bags, £4.00
A.Vogel Echinaforce Echinacea Drops 100ml, £21.00




Elderberry is an antiviral food that is not only a beautiful colour and flavour but can support immune function. The antiviral effect of elderberry is created through the plant’s active chemicals which help prevent and block viruses infecting your body’s cells. Supplementing with elderberry when unwell has been shown to effectively reduce the total duration and severity of respiratory symptoms, making it one of the best options to consider when trying to battle a cold or flu. 


Viridian Elderberry Extract 100ml, £22.99



Vitamin C (Ascorbic Acid) 

Vitamin C, also known as ascorbic acid, is an essential nutrient involved in the repair of tissue and healthy immune function, found in various foods. The antioxidant properties contribute to your body’s immune defence system helping to protect cells from the damage which may be caused by a cold or flu. This critical micronutrient aids your body by combating inflammation and boosting immunity, a key supplement you need for the winter months. The many important functions of vitamin C make it a supplement that will help you achieve new levels of health and wellbeing this cold and flu season. 


Well.Actually. Liposomal Vitamin C 1000mg 300 ml, £27.00
Wild Nutrition Vitamin C & Bioflavonoids 60 caps, £22.00




Zinc, a nutrient found throughout your body, is important for your body’s defensive system to work effectively. Increasing your zinc consumption can help to reduce the longevity of cold symptoms whilst also lessening the severity. Zinc supplements are recognised, metabolised, and absorbed by the body to support the normal maintenance of the immune system along with nerve function, skin, hair, and vision. 


Pure Encapsulations Zinc 30 180 caps, £42.99
Wild Nutrition Food-Grown Zinc Plus 30 caps, £12.50


Find all the vitamin and mineral supplements you may need this cold and flu season at our online vitamin shop here.