Boost your immune system!

Your lifestyle can affect how well your immune system can protect you from germs, viruses, and chronic illness.

Replacing bad health habits with good ones can help keep your immune system healthy.

Check out this list to see where you could boost your immunity and help keep yourself at your absolute best!


1. Quality Sleep

You may have noticed you’re more likely to catch a cold or other infection when you’re not getting enough sleep. Studies help bear out that well-rested people who received the flu vaccine developed stronger protection against the illness.

Not getting enough sleep can lead to higher levels of a stress hormone. It may also lead to more inflammation in your body.


It’s clear that getting enough - usually 7 to 9 hours for an adult - is key for good health.


2. Exercise

Try to get regular, moderate exercise. It can even be as easy or simple like a daily 30-minute walk. It can help your immune system fight infection. If you don't exercise regularly, you're more likely to get colds, for example, than someone who does.


Exercise can also boost your body's feel-good chemicals and help you sleep better. Both of which are good for your immune system.


3. Healthy Diet

Eating or drinking too much sugar curbs immune system cells that attack bacteria. This effect lasts for at least a few hours after downing a couple of sugary drinks.

Eat more fruits and vegetables, which are rich in nutrients like vitamins C and E, plus beta-carotene and zinc. Go for a wide variety of brightly coloured fruits and vegetables, including berries, citrus fruits, kiwi, apples, red grapes, kale, onions, spinach, sweet potatoes, and carrots. Some mushroom varieties -- such as shiitake -- may also help your immune system.


Other foods particularly good for your immune system include fresh garlic, which may help fight viruses and bacteria, and old-fashioned chicken soup. If you do come down with a cold or the flu, a bowl of chicken soup can help you get well faster, according to one study.


4. Reduce stress

Everyone has some stress; it's part of life. If stress drags on for a long time, it makes you more vulnerable to illness, from colds to serious diseases.

Chronic stress exposes your body to a steady stream of stress hormones that suppress the immune system.

You may not be able to get rid of your stress, but you can get better at managing it.

  • Learn to meditate.

  • Slow down.

  • Connect with other people.

  • Work out to blow off steam.

Counselling is a big help, too.

Easing stress lowers levels of a stress hormone. It also helps you sleep better, which improves immune function.

People who meditate regularly may have healthier immune system responses; some studies show. In one experiment, people who meditated over an 8-week period made more antibodies to a flu vaccine than people who didn’t meditate. And they still showed an increased immune system response 4 months later.


5. Hydrate

Water is still the best thing you can drink. Each person varies, but aim to drink eight, 8-10 glasses of water a day. That can be hard to do. Your body get dehydrated after hours of sleep, so drink a glass of water right away when you wake up. If you struggle with drinking enough water, set reminders throughout the day or drink a glass of water before each meal. Caffeine-free hot tea can count as part of your daily water tally.


6. Keep laughing

Laughing is good for you. It curbs the levels of stress hormones in your body and boosts a type of white blood cell that fights infection.

Just anticipating a funny event can have a positive effect on your immune system. In one study, men were told 3 days in advance that they were going to watch a funny video. Their levels of stress hormones dropped.




How should you focus on implementing these changes?

If you are trying to implement a change, try to focus on one of these things at a time!

That will make it a much more sustainable approach.


Of course, you can’t avoid getting sick all the time! It will happen. But boosting your immune system will also help improve your body’s ability to recover quicker!!