Boost Your Immunity for the Cold and Flu Season

If you’re in the Northern Hemisphere, cold and flu season has arrived. Fortunately, there are effective ways to strengthen your immunity and reduce your chances of getting sick. Here are some Thai medicine-inspired tips you can incorporate into your daily life, no matter where you live.

The Role of Bitter Foods

Bitter vegetables and herbs have long been recognized for their health benefits, but recent studies have identified bitter receptors throughout the body, including in the respiratory, gastrointestinal, and reproductive systems. These receptors play crucial roles in immunity, secretion, and maintaining balance (homeostasis) beyond their traditional association with taste.

For example, in the respiratory tract, bitter taste receptors can enhance immune responses, while sweet taste receptors may suppress them. Unfortunately, many people consume too much sweet food and not enough bitter food.

Adding more bitter foods to your diet is a good idea unless you have an adverse reaction. Start with small amounts and pay attention to how your body responds. For individuals with heart conditions, extremely bitter foods like fah talai jone (king of bitter) may increase your heart rate. In such cases, opt for milder options like eggplant, bitter melon, gotu kola, cruciferous vegetables, and leafy greens.

Heating Foods and Hot & Spicy Flavors

If you’re feeling cold, incorporating warm, heating foods into your meals can make a significant difference. Hot and spicy herbs and vegetables improve blood circulation, boost immunity, and offer antimicrobial properties. Unless you have a fever, adding heating spices to your diet can help your body adjust to seasonal changes.

Some popular herbs and spices to try include:

• Garlic: Let chopped garlic sit for 10–15 minutes before cooking to activate its beneficial compounds.
• Holy basil: An adaptogen that boosts immunity; other types of basil are also beneficial.
• Shallots and onions: Known for their antiviral and immune-boosting effects.
• Ginger, galangal, and fingerroot: Renowned for their antimicrobial and antioxidative properties.

Add Sour Fruits and Vegetables

In Thai medicine, sour plants are believed to have cleansing properties and help alleviate phlegm-related issues. Because vitamin C has a sour taste, sour fruits are often rich in this nutrient, which supports immunity and provides other essential benefits.

While vitamin C supplements are convenient, fresh fruits and vegetables offer a wider array of benefits. Some great options include lime, lemon, oranges, tamarind, berries, guava, roselle, persimmon, amla, and myrobalans.

Whenever possible, choose fresh, organic produce. If organic options aren’t available, locally grown fruits requiring fewer pesticides and herbicides are a good alternative. Dried fruits can also be helpful, but watch out for added sugars.

Eating a variety of fruits and vegetables ensures you get a broad range of vitamins and minerals while supporting a healthy gut microbiome. Raw fruits and vegetables provide enzymes and beneficial microorganisms, but if you have trouble digesting raw produce, start with small amounts or lightly cook them to make them easier on your stomach.

Lifestyle Habits for a Stronger Immune System

Good nutrition is just one part of maintaining a strong immune system. Adequate sleep, regular exercise, and consistent bowel movements are equally important. Ideally, your bowel movements should align with the number of meals you eat daily.

By adopting these simple, natural habits, you can fortify your immunity and enjoy better health throughout the cold and flu season.

Closing Thoughts

Staying healthy during cold and flu season doesn’t have to be complicated. Focus on eating a balanced diet rich in fruits, vegetables, and spices. Combine this with regular exercise, good sleep, and stress management to keep your body strong and resilient. These small, practical steps can help you stay well and ready to tackle whatever the season brings.