On the whole, your immune system is remarkable at defending you against disease-causing microorganisms. However, sometimes a not-so-friendly germ may invade successfully and make you sick. Now more than ever, Americans are focusing on more natural ways to boost the immune system before getting sick. So, how can you improve your immune system? Are there steps you can take to boost your immune system and prevent this from happening? We’ve rounded up 5 small but effective ways to boost your immunity and ward off illness.
Drink plenty of water
Water is one of the most important and easiest ways to help support your body’s immune system. Within your circulatory system, lymph is a fluid that carries important immune cells that fight off infections. Lymph is primarily made of water, and when we are dehydrated, lymph movement slows down, resulting in a less efficient immune system.
Be sure you are consistently drinking water throughout the day, even if you are not exercising or sweating. Your body naturally loses water from everyday activities like bowel movements to even just breathing. Drinking a glass of water between meals, before/after exercise, and if you feel thirsty, is a great starting point to increase your daily water intake.
How much water do you need? Water needs depend on how active you are, the type of environment you are in (hot climates vs. cold climate), and your overall health status. For general, healthy individuals, a basic equation to determine your water needs is by dividing your body weight in half. For example, if you weigh 200 lbs., you would need to drink at least 100 ounces of water per day.
Exercise regularly
Physical exercise is not just for maintaining muscles and helping to de-stress after a long workday. It’s also an essential part of being healthy and supporting a healthy immune system.
Exercising regularly helps your body to develop a more efficient circulatory system, thus making it easier for immune cells to travel quicker throughout the body.
Daily exercise that looks like 30 minutes of moderate to vigorous exercise can help stimulate the immune system. This can look like a run in the afternoon, a bike ride through the neighborhood, or a few circuits of bodyweight exercises to get your heart rate up.
Take time to manage your stress
We all know that stress management is closely linked to our mental health, but did you know it’s also connected to your immune function? A wide range of illnesses like stomach issues, hives, and even heart diseases are linked to emotional stress. Long-term stress leads to increased levels of inflammation in the body, resulting in imbalances in immune cell function.
One thing to keep in mind – stress is difficult to define and very individual. One person may view something as stressful, and another may not feel the same. Focusing on self-awareness in situations is helpful in identifying your emotions and the “stress,” so to speak. Once awareness has been created, engaging in activities to help manage your stress is key. Things like meditation, exercise, and journaling are a few ways to develop better stress management techniques. Personally, I enjoy taking a 20-minute walk break during the workday to help me get moving and get outside. If I’m not able to get outside, I also enjoy brewing a nice cup of herbal tea.
Get a good night’s sleep
One of the best ways to reset and recharge your immune system is getting a full night of sleep. Conversely, lack of sleep or inadequate amounts of sleep packs a punch on the immune system. Studies have shown that people who don’t get enough sleep are more likely to get sick after being exposed to viruses. On average, most adults need about 7 hours of sleep each night. One way to help improve your sleep pattern is to develop better sleep hygiene, including sleeping in a completely dark room, limiting screen time before bed, and having a regular bedtime routine.
Eat a well-balanced diet
One of the best ways to develop a strong immune system is through a healthy diet. A diet that includes eating plenty of vegetables, fruits, legumes, whole grains, lean protein, and healthy fat.
A healthy diet will also provide your body with micronutrients that play a role in maintaining your immune system such as
- Vitamin E – almonds, seeds, peanut butter, and spinach
- Vitamin C – citrus fruit, like oranges, grapefruit, and strawberries, as well as tomatoes
- Vitamin B6 – chicken, salmon, bananas, and potatoes
Need help to start eating a more balanced, and healthy diet? Try some of our snap kitchen meals to help support your immune function. Dishes like our Almond Crusted Salmon are packed with healthy vegetables, omega-3s, and micronutrients to help support your overall body’s needs.
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