How Can I Improve My Immune System?

By consistently practicing healthy behaviors, you can optimize your immune function over time and help better prepare your body to fight off foreign invaders.

You can’t fully control whether you will get sick or how your body will react once it is exposed to a pathogen. There aren’t any magical supplements, diet plans, or exercise routines that can ensure you will stay healthy. However, when it comes to your immune system, your daily habits can make a difference. By consistently practicing healthy behaviors, you can optimize your immune function over time and help better prepare your body to fight off foreign invaders.

Check out these 6 daily habits that can improve and better support your immune system.

1, Eat More Whole Foods & Key Nutrients

Protein is the building block of antibodies, which help our bodies to fight infection. Aim for a serving of protein with every meal or snack.

Vitamin C is needed to prevent and fight infections. The best source of Vitamin C is found in whole foods. Aim for 1-2 servings a day.

Vitamin D helps protect against respiratory infections. If you don’t get enough sun exposure during the day, consider taking an oral supplement. Contact your provider for the recommended dosage.

Zinc supports T cells. Whole foods, like whole grains or scallops, are the best source. Omega 3 reduces inflammation and helps white blood cells do their job. Good sources include chia seeds, flaxseeds , or an oily fish. Eat 2-3 times a week. You can also consider taking an OTC supplement.

2. Achieve & Maintain a Healthy Body Fat level

Having a healthy body composition contributes to a stronger immune system, which can help reduce your risk of minor infections and other serious diseases, like heart disease or diabetes. Aim to exercise regularly and follow a healthy nutrition plan.

3. MOVE MORE

Exercise is a great way to reduce stress and improve your immunity. Aim for at least 30 mins of moderate physical activity every day.

4. SLEEP WELL

Lack of sleep can weaken your immune system and increase your risk of infection. Aim to get at least 7 hours of quality sleep daily.

5. Balance Your Stress Load

While you can’t completely eliminate stress from your life, you can find a middle ground. Prioritize downtime and increase activities that decrease anxiety like walking, meditation, or laughing with friends.

6. Practice Hygiene Fundamentals

The first line of defense is to keep germs at bay by following good hygiene habits. You can stop infection before it begins and avoid spreading it to others with these easy measures:

• Wash hands thoroughly before eating and preparing food and after using the bathroom. Make sure to wash your hands for at least 20 seconds and don’t forget to scrub wrists, under nails, and between fingers.

• Disinfect frequently-used objects and surfaces with soap and water, a diluted bleach solution, or a household cleaning agent. This includes phones, doors workout equipment, shopping carts, badges, etc.

• Practice food safety by sanitizing all food prep and eating surfaces, using separate cutting boards and shopping bags for raw meat or fish, and cooking foods to the proper internal temperature.