Whether you’re ready or not, cold and flu season is quickly approaching. And between colder weather and back-to-school season, our immune systems are adjusting to the seasonal change while fighting germs left and right. Sure, amping up your vitamins, wearing a coat and gloves, and washing your hands can help keep stuffed-up noses, sore throats, and killer headaches at bay — but they aren’t the only techniques to keep your immune system healthy.

“The best way to keep your immune system strong is to focus on the habits that support your health every day: getting recommended boosters, sleeping enough, eating a vitamin-rich diet, exercising regularly, drinking plenty of water, and managing stress,” says Robert Biernbaum, chief medical officer at WellNow Urgent Care.

There are several other ways you can keep your immune system healthy if the conventional ways aren’t cutting it for you. We spoke with experts to uncover unexpected methods to boost your immune system that are worth testing out.

1. Check for nutritional gaps rather than adding supplements

It’s common to add vitamins C and D supplements to your daily routine during cold and flu season, but Louis Lerebours, MD, family medicine physician, says you should focus on nutritional gaps instead.

“Your ability to maintain a healthy immune system depends in part on vitamins like vitamin D and minerals such as zinc, but that doesn’t mean that taking more will be beneficial,” he explains. “It’s far more important to ensure you’re meeting your dietary requirements than to take too much of anything. This is particularly true if there’s evidence your daily life and/or diet put you at risk for inadequate intake.”

2. Focus on sleep consistency

“One of the most effective places to begin improving your immune function may be with your sleep pattern. Many people use vitamin products or other dietary supplements in an effort to improve their immune function,” Dr. Lerebours says. “However, getting a good night’s rest regularly can support the body’s natural functions for fighting off illness.”

Sleep is important for your overall health, and it can actually boost your immune system. But it’s not simply sleeping; it’s ensuring that you’re getting enough sleep consistently.

“I recommend that my patients make their wake times consistent at all times — regardless of whether they are experiencing fatigue or are just going about their daily activities,” Dr. Lerebours says. “Consistency will help support the optimal functioning of your immune system, which is constantly working. A good sleeping pattern is an affordable option that is available to almost everyone, yet is commonly neglected.”

3. Protect your stress levels

From hosting the best Halloween party to preparing for Thanksgiving dinner, the fall and winter seasons can be pretty busy and stressful. When your stress levels get higher and higher, your immune system is one of the first things to suffer.

“Around busy seasons, people often sleep less, drink more coffee or alcohol, eat more indulgent foods, exercise less, and take less time to relax,” Dr. Biernbaum says. “All of that can compromise the immune system and make it easier to get sick. Prioritizing sleep, hydration, movement, and stress management before the cold season is one of the best ways to avoid that ‘crash’ later on.”

4. Exercise regularly

Exercise is something we all know is good for us, but may not fully understand just how beneficial it can be for our immune system. Jonathan Bruner, DO, says that our lymphatic system creates roadways throughout the body, brings lymph fluid to clear waste, and enhances immune cells to battle infections.

“The main drivers we can control for this fluid’s movement are breathing and muscle contractions,” he explains. “While yoga is my top recommendation because it gets the whole body moving, even a simple walk will do the trick.”

5. Pay close attention to your oral health

It’s well known that you should brush your teeth, floss, and go to the dentist for routine checkups. But this is important for more than just your oral hygiene; doing so can hugely benefit your immune system.

“The mouth acts as one of the first barriers that the inside of our body has to encounter with its surroundings. This is also true when it comes to gum disease and inflamed gums,” says Scott Nass, MD, family medicine physician. “They act as a chronic source of inflammation for your immune system, which means you’ll need to use your immune system’s resources on a regular basis, even if no other infections or viruses come into contact with your body.”

Summary: 5 unexpected ways to boost immunity

What to prioritise before cold season

Boosting your immune system ahead of cold season doesn’t have to mean stocking up on supplements. Focusing on nutritional gaps, sleep consistency, stress management, regular movement, and oral health can make a meaningful difference. These unexpected habits are affordable, accessible, and support your body’s natural defences — helping you stay healthier through the busy fall and winter months.