Building A Strong Immune System

You’re most likely spending more time indoors, which increases your exposure to germs because of limited air circulation. Some viruses peak during winter when infections are highest. When it comes to battling a cold, the flu, or COVID-19, there are things you can do to boost your immune system for optimum function.

Prevention may not always be possible, however following these tips will help you build and maintain a strong, healthy immune system.

Stay up-to-date on recommended vaccines 

Your immune system is smart, but vaccines train it to be even smarter, helping it learn how to recognize and fight off certain disease-causing illnesses.

Maintain a healthy diet

This means making sure you eat plenty of vegetables, fruits, whole grains, lean proteins and healthy fats. Micronutrients found in these foods help your immune system. These include:

• Vitamin B6, found in chicken, salmon, tuna, bananas, green vegetables, and potatoes (with the skin)
• Vitamin C, found in citrus fruit, including oranges and strawberries, tomatoes, broccoli, and spinach
• Vitamin E, found in almonds, sunflower and safflower oil, sunflower seeds, peanut butter, and spinach
• Zinc, found in oysters, red meat, poultry, beans, dairy products
• Magnesium, found in whole wheat products, nuts, seeds

Exercise regularly

Moderate-intensity exercise mobilizes immune cells outside of the bone into the bloodstream, helping immune cells to be more efficient at detecting and reacting to infection.

Hydrate, hydrate, and hydrate

Water is important because our blood and lymph, which have immune cells in them, need water to circulate throughout our bodies.

Get plenty of sleep

To give your immune system the best chance to fight off infection and illness, it’s important to get enough sleep and take steps if your sleep is suffering.

Minimize stress

Stress is different for everyone and how we relieve it is, too. It’s important to know how to identify stress and take steps to reduce it.