Here are some simple and straightforward practices to integrate into your daily routine to strengthen your immune system.
Ensuring that your immune system is prepared to mount a robust defense can help you avoid becoming sick during cold and flu season—or any time, really.
“The best strategy at this point is twofold: infection prevention and immune system strengthening,” Valerie LeComte, DO, an emergency medicine expert in Southern Colorado, told Health.
With that in mind, Health contacted healthcare specialists to determine the best immune-boosting activities they prescribe. Some of these habits may help prevent the initial illness. Others boost your immune system, allowing you to recover faster if you become ill.
Consume Foods Rich in Antioxidants
No food or supplement can ‘cure’ or even prevent you from catching a virus or the flu. However, some foods have been shown to help bolster immunity.
According to research, the following foods can help enhance the immune system:
- Citrus fruits
- Red bell peppers.
- Almonds
- Sunflower seeds
- Walnuts
- Beans
- Garlic
Focus on dark green, red, and yellow vegetables and fruits to help your body absorb phytochemicals, according to Lisa Ballehr, DO, a functional medicine practitioner in Mesa, Arizona. Some research suggests that phytochemicals work as antioxidants, aiding in the fight against infections. Dr. Ballehr recommended nine to ten servings per day.
Consume anti-inflammatory foods
To strengthen your immune system, eat foods with anti-inflammatory properties.
Many foods include antioxidants and anti-inflammatory effects. Fish like salmon, mackerel, tuna, and sardines are good sources of omega-3 fatty acids. According to research, omega-3 fatty acid-rich meals can help prevent inflammation in the body.
Other anti-inflammatory food possibilities are:
- Olive oil
- Legumes and nuts.
- Unrefined cereals
- Fruits
Consume probiotics
Your gut flora may have an impact on your body’s ability to fight infections. So, Timothy Mainardi, MD, an allergy and immunologist located in New York, recommends eating foods that contain “good” bacteria, which are beneficial to gut health.
Fermented beverages and beverages, such as kombucha and kimchi, contain high levels of “good” bacteria, commonly known as probiotics. You could also try a probiotic supplement.
However, research has indicated that some probiotic foods and supplements may be harmful to persons with compromised immune systems. If you have any concerns, consult a doctor before taking probiotics.
Get enough zinc
Dr. LeComte explained that the body requires zinc to sustain its immune system.
“There are many studies that show people with low zinc are more susceptible to infection,” he said. Additionally, zinc aids in wound healing.
The recommended daily zinc intake is 13 milligrams for adult men and 9.2 milligrams for adult women.
You can find zinc in foods such as:
- Cereals
- Oats
- Lentils
- Peanuts
- Greek yogurt
- Oysters
- Beef
Still, Dr. LeComte urged that after consulting with a healthcare physician, consider taking a zinc supplement. A healthcare physician may test your blood to see whether you are not getting enough zinc from your diet.
Stay hydrated
Hydration is essential for a healthy body and immune system. Water has various important functions in the body, including:
- It is a necessary ingredient for your body to function
- Regulating your internal body temperature.
- Metabolizing and delivering nutrients in the bloodstream
- Flushing the garbage
- Acts as a stress absorber for the brain and spinal cord
- In pregnant people, it acts as a shock absorber for the fetus
- Forming saliva
- Lubricating Your Joints
It’s also critical to consume enough water when you’re sick. Water restores the fluid your lungs lose when you cough and sweat.
Limit your alcohol intake.
Moderate alcohol consumption does not appear to boost your immune system. Furthermore, some evidence suggests that binge drinking, or more than 4 drinks in 2 hours for women and five for men, reduces immunity.
“Alcohol temporarily increases the number of white blood cells, which are the infection fighters,” said Dr. Le Comte. “However, as your liver clears the alcohol from your system, your white blood cell count drops below normal for at least five hours.” While there does not appear to be any reliable evidence assessing white blood cell numbers for lower amounts of alcohol, it is hypothesized that even one or two drinks can reduce your immune system’s reaction.”
In terms of heavy drinking, a 2015 study published in Alcohol Research: Current Reviews discovered a relationship between alcohol use disorder and a higher risk of developing pneumonia.
Work up a sweat regularly.
According to a study published in the Journal of Sports and Health Science, moderate to strenuous exercise has the following benefits:
- Boosts your immunological response.
- Reduces your chance of sickness.
- Reduces inflammation.
“Exercising regularly and eating a balanced diet are the most significant ways to strengthen your immune system,” says Dr. Mainardi.
Sedentary persons, on the other hand, are more susceptible to colds and other infectious ailments, according to research.
The CDC advises 1 1/2 hours of moderate-intensity aerobic exercise each week. Alternatively, if you prefer vigorous exercise, the CDC suggests 75 minutes of that intensity.
A 15 – 20 minute workout at home or a brisk walk around the neighborhood several times per week are all effective methods to get some exercise into your routine.
Score Consistent Sleep
“There’s a link between a lack of sleep and getting sick,” according to experts.
For example, in one study published in 2017 in Nature & Science of Sleep, researchers discovered that interrupted sleep had major health consequences, including:
- Stress Pain
- Reduced quality of life
- Adverse mental health outcomes
- Difficulties with remembering things
Also, don’t expect to get enough sleep after a few nights of staying up late or tossing and turning.
“Research suggests that it does not offer the body any advantages over getting a steady dose of shut-eye every night,” says Dr. Ballehr. Remember that your body is active during rest and is programmed to sleep at night.
“It’s during this time it repairs itself so one can arise feeling renewed,” Dr. Ballehr explained.
According to the National Sleep Foundation, persons aged 18 – 64 need 7 – 9 hours of sleep per night. Older adults need 7 -8 hours of sleep, while children and teenagers require even more.
Aim for the appropriate amount for your age group and remain as consistent as possible. Turning in and rising up at around the same hour every day is better than having an inconsistent sleep schedule.
Try Reducing Stress
Unchecked stress, anxiety, worry, and panic attacks have numerous harmful health consequences. Dr. Chee stated that weakening the immune system is one of them.
Stress can increase the leakiness of the gut and help drive inflammation and imbalance in the microbiome.
Prolonged stress raises levels of the chemicals cortisol and adrenaline.
Eventually, too much of those hormones might cause harm to the body.
You can take little actions to relax and unwind, such as:
- Meditating
- Catching up with a friend
- Being in Nature
- Completing a stress-reducing workout
Excessive social media use may increase your stress and anxiety. Still, spending time in front of a favorite movie or binge-watching your favorite TV show can help distract you.
Practice proper hygiene.
Proper hand washing is essential for maintaining and strengthen a healthy immune system. If you don’t have access to soap and water, hand sanitizer is a good alternative.
Wash your hands
“Washing your hands is an extremely effective method of preventing illness,” recommended Dr. Mainardi.
All you need is plain soap and water. Scrub for at least 20 seconds, which is equivalent to singing “Happy Birthday” twice. According to the CDC, that is the minimum time required to dramatically reduce the number of bacteria on your skin.
However, no matter how good your handwashing technique is, it will not help avoid infection unless you know when to clean up.
“You should do so before and after any type of risky exposure,” explained Dr. Ballehr.
In other words, it applies after using the restroom, sneezing, or coughing. Dr. Ballehr recommends washing your hands before preparing food, after caring for sick ones, or handling any door handles in public places, knobs, switches, or surfaces.
And if your hands are prone to dry skin, the correct moisturizer will help.
Use the proper hand sanitizer.
If you don’t have soap and water, hand sanitizer can help destroy the majority of bacteria. Just make sure to check the alcohol percentage first. Alcohol is the active component that kills germs and viruses. The CDC advises using hand sanitizer with an alcohol content of more than 60%.
To Conclude
You may not be able to completely avoid the viruses and germs that cause the common cold and influenza. However, you can minimize their occurrence by strengthening your immune system. The key to accomplishing this is to prioritize nutrition, hygiene, and other healthy practices.
These easy immune-boosting activities can help you avoid certain diseases. Others can strengthen your immune system, allowing you to recover rapidly if you get sick.