As cold and flu season approaches, supporting the immune system through simple daily habits can help the body fight off germs and recover more quickly. According to a press release from the California Table Grape Commission, five key habits—regular exercise, eating immune-supporting foods, staying hydrated, practicing good germ hygiene, and managing sleep and stress—can make a meaningful difference. The commission notes that these measures are accessible and can be integrated into most households with minimal effort. Timing also plays a role: in the United States, flu activity typically rises in the fall and can peak between December and February, according to the U.S. Centers for Disease Control and Prevention, which makes the weeks before peak season a practical window for building these routines.

Exercise is described in the release as a "wonder drug" that improves nearly every aspect of health. Physical activity increases blood flow, reduces long-term inflammation, helps immune cells circulate through the body, and may flush bacteria from the lungs and airways. The recommended target is at least 150 minutes of moderate exercise per week, which can take the form of a bike ride, a brisk walk, a yoga class, or an on-demand video workout. That benchmark mirrors the federal Physical Activity Guidelines for Americans, which advise adults to get at least 150 minutes of moderate-intensity aerobic activity weekly.

Diet also plays a critical role. Experts recommend a varied diet built around fruits, vegetables, nuts, seeds, whole grains, and healthy fats such as olive oil. Fresh grapes add naturally occurring plant compounds to the mix: grapes contain polyphenols, including resveratrol and flavonoids, which studies indicate support immune system function as well as brain, skin, gastrointestinal, and heart health. These compounds work at the cellular level to help protect the body.

Grapes from California can be enjoyed by the handful or blended into recipes such as the California Grape Wellness Juice, which combines grapes with beet, orange juice, lemon juice, carrot, and turmeric to create a drink rich in immune-boosting vitamins, minerals, and antioxidants.

Hydration is another essential habit. Drinking enough water helps cleanse the lymphatic system, which produces the white blood cells that fight germs. Adequate fluid intake also keeps the mucous membranes in the nose and mouth moist, decreasing the risk of infection. For those who struggle to drink enough water, eating water-rich foods such as grapes can help improve hydration.

Good germ hygiene remains a tried-and-true strategy. Regularly washing hands with warm water and soap, avoiding touching the face while out, keeping distance from people showing symptoms, and disinfecting frequently touched surfaces such as doorknobs when someone in the household is sick can all raise the odds of staying healthy during peak illness season. Public health agencies such as the CDC recommend scrubbing hands with soap and water for at least 20 seconds to remove germs effectively.

Finally, sleep and stress management are vital. Adjusting nightly routines to be less screen-oriented and more focused on calming activities such as yoga, meditation, or reading can help people wind down, supporting well-being through both better sleep and reduced stress. That wind-down approach also aligns with public health guidance that adults aim for at least seven hours of sleep per night.

More health information and recipes are available at GrapesFromCalifornia.com.

This article is based on a report published by Citybuzz on September 21, 2026.