Your Immune System Needs Help: How You Can Defend It
November 17, 2025 | Tags:
Germs, infections and contagious viruses run rampant in the colder months. Therefore, your immune system has to work overtime to prevent you from getting sick. There’s no “quick fix” to prevent or drastically reduce your risk of infection. Medical Mutual’s doctors share maintainable healthy habits that can create balanced immunity and gradually increase long-term support.
Nutrition fuels your whole system
Nutrients rich in vitamins, minerals and antioxidants supply what your immune system needs to grow cells and function properly. A balanced nutrition plan of fresh foods, whole grains, healthy fats and lean proteins keep your immune system strong. Fluids support cell function and nutrition intake, so drink an adequate amount of water daily.
Limit saturated fats, salts and added sugars along with excessive alcohol intake, which weakens your immune system. Smoking reduces your body’s ability to fight disease, so consider quitting to improve your health and overall quality of life. Medicare Advantage members have access to Pivot Breathe, a digital tobacco cessation program. Get started at Pivot.co/MedMutual.
Less stress, more rest
Our doctors note how stress can directly affect your physical and mental health. Practice stress management in multiple ways:
- Physical: Choose exercises that best suit you, like yoga, light nature walks or joining an indoor sports league.
- Mental: Prioritize self-care by taking a break from social media or revisiting a favorite hobby.
Increased stress can affect your sleep. The Centers for Disease Control and Prevention advises adults to get at least seven hours of sleep, so try winding down in the evenings by:
- Eating dinner two to three hours prior to bed.
- Eliminating screens one hour before bedtime.
- Meditating to promote muscle relaxation.
Extra armor to help minimize infection
Guarding against germs can also lessen your chances of becoming sick. Consider the following tips:
- Wash your hands frequently with soap and water.
- Clean and sanitize commonly touched surfaces.
- Avoid people when they – or you – are sick.
Vaccinations can protect you and others from potentially life-threatening complications. Medical Mutual recognizes that healthcare decisions are important and personal. Talk to your primary care provider (PCP) regarding vaccine recommendations and what’s right for you. Medical Mutual can help you find a PCP. Use our provider search tool at MedMutual.com/FindAProvider or call the Customer Care phone number listed on your member ID card.