How Can I Boost My Immune System?
A Healthier Michigan
| 3 min read
The human immune system typically does pretty good at keeping us healthy. Yet we never really notice it or think about it until it fails us by letting in an illness.
While there are no proven ways to enhance your immune system, there are ways to avoid weakening it. These core four tips can help.
Five ways to improve a weak immune system
Nourish your body with a nutrient-rich diet: Eating foods that are high in nutrients will not only benefit you overall but can also keep your immune system working efficiently. Eat a well-rounded and healthy diet, filled with fruits, vegetables, lean proteins, whole grains and healthy fats. Key nutrients like vitamin C, vitamin D, zinc and antioxidants should be mixed in to help immune cells function properly. If you find it hard or feel that you are lacking in a certain micronutrient, talk to your doctor about trying daily multivitamins. You should also avoid or limit alcohol to just a few drinks per week.
Get quality sleep: You are more likely to catch a cold or infection when you’re not getting enough sleep. Lack of sleep leads to higher stress levels and more stress creates inflammation in the body. Getting seven to eight hours of sleep each day is a wise move when it comes to your immune system. You can increase your sleep hygiene by sleeping in a dark and cool environment with minimal noise and light, and avoiding blue light 2 to 3 hours before bed.
Exercise regularly: The American Heart Association recommends getting at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week. This can be broken down into 15 to 30 minutes of exercise most days.
Manage stress: Every item on this list helps you manage long-term stress, which raises cortisol levels that suppress immune function. Practicing meditation, deep breathing, stretching, yoga and socializing often with friends and family members all play with a major role in alleviating stress.
Keep your immunizations up to date: Staying immunized familiarizes your body with different diseases and sicknesses. While most immunizations are given to children, there are vaccinations available for adults too. Things like the flu shot for influenza, tetanus boosters and shingles all have yearly vaccinations available for adults.
While none of these ways will keep you from getting sick indefinitely, they will help make sure that your immune system has all that it needs to work well.
More from AHM:
- Feeling Drained? Your Social Battery May Be Low. Here's How to Manage It
- Is Walking Enough Exercise for Seniors?
- How Family Meals Can Reduce Loneliness
Photo credit: Getty Images
