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Don’t let bad advice lead your immune system astray. Find out which immunity-boosting tips are nothing more than myths – and what you should actually do to stay healthy when cold.

If you don’t want an aching throat, stuffed-up sinuses or any of the other hallmark symptoms of cold and flu season, you’ve got to get your immune system in shape. There are plenty of tips, tricks and even over-the-counter remedies that promise to give you better immunity – but that doesn’t mean you should use them. It might surprise you, but some of the best-known immunity-boosting advice is nothing more than a myth.

We’re busting some of the most common immunity myths. Get the facts on how you should eat, fine-tune supplements and adjust your lifestyle to help keep colds, flus and other illnesses at bay.

One of the most prevalent immunity myths out there? Taking a whole bunch of vitamin C will kick a cold before it even begins, or shorten the cold’s lifespan if you’re already sick.

While vitamin C is a great natural immunity booster, it isn’t exactly the cure-all it’s often advertised as. This nutrient does play an important role in immune function, and taking vitamin C supplements can be beneficial. But you don’t want to overdo it, especially if you’re planning to dramatically up your vitamin C intake.

More isn’t always better when it comes to vitamin C. Your body can only absorb so much – and the rest just goes to waste. Stick to the daily recommended dose for adults, which is 60 to 95 milligrams, and don’t go above the upper limit of 2,000 milligrams per day. Getting too much vitamin C can cause problems of its own like nausea, headaches and vomiting.

Plus, research has shown that taking huge doses of vitamin C supplements doesn’t actually help you fight off illness. While this nutrient can be beneficial for immune health overall, it doesn’t have any apparent advantage when you’re trying to keep colds at bay.

Here’s a myth that’s often found alongside the previous: You’ve got to take more zinc if you want to shorten a cold.

Zinc, like vitamin C, can have a positive effect on your immune system. It can help with everything from wound healing to immune cell function. And it’s often touted as one of the best minerals for slashing a cold’s typical lifespan to help you feel better faster.

However, zinc isn’t exactly the cold-curing powerhouse you might think it is. While a research study from 1984 did show that zinc supplements may be able to reduce a cold’s severity, more recent results are mixed. As the Mayo Clinic explains, an analysis of multiple studies found that taking zinc supplements within 24 hours of the first signs of cold may reduce the length of your illness by one day. But all of the studies reviewed were limited – they featured too few participants, used different dosages and forms of zinc, and supplemented zinc for varying amounts of time.

So, there’s no truly conclusive proof that zinc will zap your cold in its tracks. It isn’t a bad idea to take zinc – but there’s no reason to go overboard. Large amounts of zinc can be toxic to the body, so make sure you stick with the daily recommended amount for adults to be safe and get what your immune system needs. 8 milligrams for women and 11 milligrams for men daily is just right.

There’s one more must-remember tip about taking zinc. You don’t want to take this supplement on an empty stomach. Doing so can cause nausea – an added symptom you definitely don’t need if you’re already suffering from a cold or the flu.

Citrus fruits are rich in vitamin C, which we know is a much-beloved immunity-boosting nutrient. But just like you learned above, vitamin C isn’t the be-all, end-all for your health and your immune system’s strength. And it’s certainly no cure-all for colds and flus.

Many people turn to citrus fruit in an effort to increase their vitamin C intake naturally. But while the citrus family does offer a lot of vitamin C, it isn’t the only immunity-boosting powerhouse. There are plenty of other immunity superfoods that can deliver the nutrients you need to stay healthy even during cold and flu season.

Citrus fruits contain plenty of vitamin C – a 100-gram serving of lemon, for example, provides 53 mg while a 100-gram serving of oranges offers 71 mg. But there are other foods, including meat and veggies, that can offer just as much of this key immunity nutrient. Here’s a sample of some other awesome options rich in vitamin C:

Plus, don’t forget that no fruit, veggie or any other food is a cure-all. While vitamin C is a good nutrient to look for, you can also find immunity helpers in foods like chicken (which is rich in zinc as well as vitamin B6), carrots (which contain vitamin A) and even bone broth. It’s a good idea to eat a balanced diet so your immune system gets every one of the nutrients you need for great overall health.

Your diet definitely plays a role in your immune system’s health and function. But believing that you can simply eat a ton of immunity-boosting foods – or take a bunch of immunity-strengthening supplements – to stay healthy, that’s a myth.

While a diet rich in immunity-friendly nutrients is crucially important for keeping your immune system strong, there are a whole bunch of lifestyle factors that can impact your health. And if your lifestyle isn’t also supporting your immune system, you could wind up canceling out all the good that food and supplements can offer.

Sleep and stress are two of the biggest lifestyle factors to pay attention to. If you aren’t getting enough sleep, you’re weakening your immune system, potentially causing inflammation and stressing yourself out. Try our tips to get a better night’s sleep every time you head to bed. And when it comes to stress, missing out on sleep can lead to increased cortisol (the stress hormone). So if you’re already feeling stressed out by work, your busy schedule or your social life, you’ll also weaken your immune system and up your odds of getting sick. Try creating a calming, relaxing ritual at home with essential oils, meditation or other stress-soothing activities you enjoy.

Additionally, it’s another myth that exercising isn’t good for your immune system. Exercise is actually one of the best ways to boost your immunity – working out helps combat stress and benefits your overall health. Try to fit in regular exercise so you’re getting your heart pumping each and every day, even if you’re taking walks or sticking with short bursts of intense activity.

Sure, fresh fruits and vegetables are fantastic for delivering the nutrients you need, whether you’re targeting your immune system or other health needs. But that doesn’t mean you should only consume fresh produce – there are other forms that can offer just as many essential nutrients, and they won’t spoil as quickly.

It’s tough to get your hands on quality fresh produce in the colder months. But you shouldn’t worry about reaching for canned veggies or frozen fruit. It’s a common immunity myth that only fresh produce will do. Both canned and frozen fruits and vegetables are great sources of nutrients, and they can help you ensure you’re getting plenty of healthy variety into your diet.

Plus, as Tufts University explains, frozen can be even better than fresh in some cases. Research has discovered that frozen produce of all different varieties have almost identical nutritional value compared to their fresh counterparts. And while fresh produce can lose vitamins after just 5 days inside your fridge, frozen fruits and veggies maintain their freshness and won’t lose any nutrients. In tests, frozen fruits and vegetables were found to have higher levels of vitamin C – a key immunity booster – along with more antioxidant compounds, lutein and beta-carotene than fresh produce after refrigeration.

Canned fruits and vegetables are similar to frozen varieties. The produce is picked at just the right ripeness, and the nutrients are essentially “locked in” during the canning process when the fruits and vegetables are preserved. This leads canned foods to keep their high nutrient levels regardless of their time on your shelf. Some research has even suggested that eating a good amount of canned fruits and veggies in addition to your usual fresh produce can deliver higher levels of essential nutrients than opting for fresh alone.

Just make sure you’re choosing canned fruits and vegetables that don’t contain additives so you’re getting the nutrients you need without anything else. Look for canned produce in its simplest form, with no additives included in the mix. And don’t forget about BPA. While some canned food manufacturers have begun phasing BPA linings out of their canned goods, it’s still possible to pick up canned produce that includes BPA – so take a close look for a Proposition 65 warning label that can indicate the presence of this harmful substance.

So, while fresh is usually best, it isn’t the only option for a healthy immune system. If you want to stock up while you’re at the store, canned and frozen produce are both solid choices. Or, if you aren’t going to eat your fresh produce ASAP, opt for frozen or canned so you can lock in nutrients without worrying about freshness.

Some victories are measured by finish times. Others are defined by the obstacles overcome simply to reach the starting line.

For American Paralympic swimmer Ali Truwit, completing the New York City Marathon represented far more than covering 26.2 miles. It was the culmination of an extraordinary journey of survival, resilience, and unwavering determination that began with a life-altering shark attack just two years earlier.

On a crisp November morning in 2025, Truwit crossed the iconic finish line wearing a carbon-fibre running blade, fulfilling a promise she had made while recovering in a hospital bed after losing her lower left leg. The emotional milestone marked another remarkable chapter in one of the most inspiring comeback stories in modern sport.

The road to that unforgettable finish began only days after Truwit celebrated a major personal achievement. In May 2023, she completed her first marathon in Copenhagen alongside her mother. Just ten days later, while enjoying a graduation trip to Turks and Caicos with former Yale swimming teammate Sophie Pilkinton, tragedy struck.

While the pair were snorkelling, a shark attacked Truwit, severely injuring her left leg. Displaying remarkable courage, the two swam approximately 55 metres back to their boat, where Pilkinton—then a medical student—quickly applied a tourniquet that stopped the bleeding and ultimately saved Truwit's life.

Doctors were forced to amputate her lower left leg on her 23rd birthday.

Even in the darkest moments of recovery, Truwit's determination never disappeared. Reflecting on having recently completed her first marathon, she joked with one of the first responders that at least she had managed to run a marathon before the attack. The responder's simple but powerful reply would remain with her throughout rehabilitation: "You'll run another one."

Those words became a source of hope during the long and demanding road back.

Only weeks after surgery, Truwit began learning to walk on a prosthetic limb before gradually returning to the swimming pool. The process was anything but straightforward. The water that had once been her sanctuary became a source of painful memories, yet she refused to allow fear to define her future.

Her relentless work ethic soon produced extraordinary results.

Less than 16 months after the attack, Truwit represented the United States at the Paris 2024 Paralympic Games, producing a sensational performance to claim both silver and bronze medals. Standing on the Paralympic podium was a powerful reminder of how far she had come in such a short period, and she dedicated those achievements to everyone who had helped save her life.

Still, another dream remained unfinished.

The New York City Marathon carried deep personal significance. It was not merely another endurance event but a symbolic return to the city where her life had changed forever. On November 2, 2025, she lined up in Staten Island accompanied by 13 family members and close friends, all proudly representing her nonprofit foundation, Stronger Than You Think. Among them was Pilkinton, the friend whose quick thinking had preserved her life on that unforgettable day in the Caribbean.

Together, they covered every mile of the marathon before celebrating an emotional finish that Truwit later described as being "over the moon."

Completing a marathon on a carbon-fibre running blade presents challenges far beyond those faced by able-bodied runners. The prosthetic demands greater strength from the hips, core, and remaining leg while requiring exceptional balance, coordination, and endurance. Truwit's preparation combined months of disciplined training, patience, and mental resilience as she effectively taught herself how to run again.

Her story extends well beyond medals and marathon finishes.

Inspired by her own recovery, Truwit founded Stronger Than You Think, a nonprofit organisation dedicated to helping individuals overcome physical and financial barriers following limb loss. Recognising that sports prosthetics can cost tens of thousands of dollars and are often not covered by insurance, the foundation provides financial assistance for prosthetic devices, supports water-safety education, and promotes opportunities within Paralympic sport.

The organisation has already helped provide more than 11 prosthetic limbs, delivered nearly $200,000 in direct support, and funded over 4,000 hours of water-safety lessons benefiting more than 700 young people.

Throughout her journey, Truwit has remained refreshingly honest about the emotional challenges that continue to accompany recovery. She has openly acknowledged that healing is an ongoing process and that grief can still come in waves. Rather than portraying an effortless comeback, she has demonstrated that resilience is built through persistence, even on the hardest days.

Her remarkable transformation resonates far beyond elite sport. While few people will ever experience the trauma she endured, countless runners and athletes understand the frustration of injury, disappointment, or rebuilding after adversity. Truwit's journey serves as a powerful reminder that recovery is rarely linear and that courage is often measured by the willingness to keep moving forward despite uncertainty.

Now looking ahead to the Los Angeles 2028 Paralympic Games, Truwit continues to redefine what is possible. She is no longer known simply as the swimmer who survived a shark attack. She has become a Paralympic medallist, marathon finisher, advocate, and symbol of resilience whose story continues to inspire athletes around the world.

Her journey proves that while life can change in an instant, so too can the strength of the human spirit. Sometimes the greatest triumph is not returning to the person you once were, but discovering someone even stronger than you ever imagined possible.

Sprint and hurdles superstar Sydney McLaughlin-Levrone has entered an exciting new chapter in her remarkable life, welcoming her first child with husband Andre Levrone. The four-time Olympic champion and women's 400m hurdles world record holder announced the birth of their daughter, Savannah Michelle Levrone, who was born on Sunday, July 12, 2026.

The couple shared the joyful news with an emotional message celebrating the arrival of their daughter and expressing gratitude to everyone who supported them throughout the pregnancy. Sydney described Savannah as "our blessing and our joy," while expressing excitement and faith for the future that lies ahead for their growing family.

The announcement marks a deeply personal milestone for one of the most accomplished athletes of her generation. Renowned for redefining the women's 400m hurdles through a succession of record-breaking performances, McLaughlin-Levrone now embraces a new role beyond the track as a mother.

The timing of the announcement adds another layer of significance. Just days earlier, Sydney reflected on the 10th anniversary of qualifying for her first Olympic Games at only 16 years old—a breakthrough that launched one of the most decorated careers in modern athletics. Ten years later, her journey has come full circle with another life-changing milestone, underscoring that her greatest moments continue to extend beyond sporting success.

The arrival of Savannah Michelle Levrone has been met with an outpouring of congratulations from athletes, fans, and the wider sporting community, who have celebrated the couple as they begin this new chapter together. As Sydney McLaughlin-Levrone steps into motherhood, the athletics world will undoubtedly continue to follow her inspiring journey—both on and off the track.

Ethiopia's Tsige Gebreselama produced one of the standout road running performances of the season on Sunday, storming to victory at the prestigious Boilermaker Road Race 15K in Utica, New York, with a sensational course record of 47:29.

From the opening kilometers, Gebreselama controlled the race with remarkable composure and precision, maintaining a relentless pace that ultimately erased the previous course record and secured one of the fastest performances ever recorded on the historic course. Her commanding display further reinforced her reputation as one of the world's leading road and distance runners.

The Ethiopian celebration continued as Melknat Wudu crossed the finish line in second place in 47:44, completing a dominant one-two finish for her country. Kenya's Priscah Cherono claimed third in 48:14 after a determined effort, rounding out a world-class podium in a race featuring some of the finest distance runners on the international circuit.

The battle behind the podium remained fiercely competitive. Kenya's Everlyn Kemboi finished fourth in 48:28, narrowly ahead of compatriot Selah Busienei, who clocked 48:31 for fifth. Ethiopia's Netsanet Desta and Alem Nigus Tsadik followed in sixth and seventh respectively, while Kenya's Mercy Cherono secured eighth place.

American athletes also delivered encouraging performances on home roads. Veteran Stephanie Bruce finished ninth in 50:40, with Jackie Gaughan completing the top ten in 51:02 to cap a strong showing for the host nation.

Boilermaker Road Race 15K – Women's Top 10 Results

1. Tsige Gebreselama (Ethiopia) – 47:29 (Course Record)

2. Melknat Wudu (Ethiopia) – 47:44

3. Priscah Cherono (Kenya) – 48:14

4. Everlyn Kemboi (Kenya) – 48:28

5. Selah Busienei (Kenya) – 48:31

6. Netsanet Desta (Ethiopia) – 48:46

7. Alem Nigus Tsadik (Ethiopia) – 48:48

8. Mercy Cherono (Kenya) – 50:23

9. Stephanie Bruce (United States) – 50:40

10. Jackie Gaughan (United States) – 51:02

The women's race combined exceptional depth with remarkable speed, as several athletes broke the 49-minute barrier in a contest that showcased the global strength of elite road running. Gebreselama's record-breaking run now stands as a new benchmark in the rich history of the Boilermaker 15K, adding another memorable chapter to one of the United States' most celebrated road races.

Kenya's Alex Matata delivered a sensational performance to claim the men's title at the prestigious Boilermaker Road Race 15K in Utica, New York, producing a dominant run that underlined his growing reputation as one of the world's finest road racers.

Matata surged to victory in an outstanding time of 42:24, mastering the demanding course with a display of strength, speed, and tactical brilliance. His commanding performance secured a memorable triumph in one of the United States' most celebrated road races, adding another significant international victory to his career.

Kenya's success was further highlighted by Kiprono Sitonik, who produced an equally impressive run to finish second in 42:53, completing a remarkable one-two finish for the East African nation. South Africa's Adam Lipschitz rounded out the podium after clocking 43:14 to claim third place following a determined effort.

The race featured a highly competitive international field, with American athletes Reid Buchanan and Hillary Bor finishing fourth and fifth respectively, while another Kenyan, Victor Shitsama, added to his country's strong showing by taking sixth place.

Matata's victory once again showcased Kenya's enduring strength in global road racing, as its athletes continued to dominate major international competitions through exceptional endurance, tactical awareness, and relentless finishing speed. His performance in Utica not only thrilled the spectators lining the streets but also reinforced the depth of Kenyan distance running on the world stage.

Men's Top 10 Results – Boilermaker Road Race 15K

1. Alex Matata (Kenya) – 42:24

2. Kiprono Sitonik (Kenya) – 42:53

3. Adam Lipschitz (South Africa) – 43:14

4. Reid Buchanan (United States) – 43:38

5. Hillary Bor (United States) – 43:40

6. Victor Shitsama (Kenya) – 44:02

7. Futsum Zienasellassie (United States) – 44:32

8. Charlie Sweeney (United States) – 44:37

9. Sam Lawler (United States) – 44:54

10. Tyler Berg (United States) – 45:08

With another major road racing title added to his résumé, Alex Matata continued his impressive 2026 campaign while reinforcing his status as one of the leading names on the international road racing circuit. The Boilermaker 15K once again delivered a high-quality contest, with athletes from across the globe producing memorable performances in one of the United States' most prestigious road races.

Eliud Kipchoge's remarkable World Tour continued on Brazilian soil as the Kenyan marathon icon completed the New Balance 42K Porto Alegre Marathon, crossing the finish line in 2:18:39 to place 12th overall during the second stop of his ambitious seven-continent global running tour.

Competing against a strong international field, the two-time Olympic marathon champion displayed the resilience and determination that have defined his legendary career. While the result was not among the victories that have made him one of the greatest marathon runners in history, Kipchoge once again demonstrated the unwavering commitment that continues to inspire athletes and fans across the globe.

Morocco's Zineddine Ouria claimed victory in a superb 2:08:49, with Kipchoge finishing 9 minutes and 50 seconds behind the race winner after navigating the demanding course in Porto Alegre.

Kipchoge began the race with controlled and confident pacing, reaching 5km in 15:34 before passing the halfway mark in 1:05:07. As the race entered its decisive stages, the pace gradually slowed, but the veteran marathoner pressed on with characteristic determination, completing the 42.195-kilometre challenge in 2:18:39.

For many, the story will be told through the finishing position. But for those who truly understand greatness, this journey is about far more than medals, records, or podium finishes. Kipchoge's World Tour is a celebration of the sport itself—an opportunity to connect with runners across every continent, inspire the next generation, and continue living by the philosophy that has become synonymous with his career: "No Human Is Limited."

The Brazilian appearance also carried added significance, coming shortly after Kipchoge was permanently honoured in Porto Alegre with his footprints unveiled at the entrance of Parque Harmonia—a lasting tribute to his extraordinary impact on distance running and his enduring legacy in the sport.

Once a champion. Forever an inspiration. Legends do not stop inspiring when the victories become fewer; they inspire because they never stop showing up. Through every stride, every finish line, and every challenge embraced, Kipchoge continues to prove that true greatness is measured not only by what an athlete wins, but by the lives they touch along the way.

With the second stop of his World Tour now complete, Kipchoge will turn his attention to the next chapter of his global adventure when he lines up at the Melbourne Marathon in Australia this October. Wherever he races, millions will once again follow the journey of a man whose legacy extends far beyond the stopwatch.