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Your immune system plays a vital role in keeping you healthy. It’s your personal line of defense against sickness, infection, and disease. How can you strengthen your immune system? By practicing healthy habits.
Here are 6 steps you can take to help keep your immune system healthy.
Eat healthy
Studies have shown that a poor diet can weaken your immune system.1 Eating a variety of vegetables, fruits, grains, and lean proteins fuels the immune system. It also maintains gut health, which helps the immune system function.
Want to learn how to eat with intention? Visit our nutrition page. Need healthy and simple recipe ideas? Visit our healthy recipe page.
Exercise regularly
Maintaining a consistent exercise routine can help you build strength and endurance. When your body is strong and healthy, your immune system can perform at its peak. A recent study showed regular exercise reduced people’s chance of getting infected. It also made vaccinations more effective.2
Aim for at least 150 minutes (or 2½ hours) of moderate exercise every week. You’re working out at a moderate level if you’re able to talk but not sing. If you are new to exercising, start small and try different activities until you find ones you enjoy.
Stress less
Stress can come from all kinds of places, from the low of feeling lonely to the high of starting a new job. But it all puts a strain on your immune system. Ways to reduce your stress include deep breathing, developing social connections, journaling, and meditation.3 There are also self-care apps that can teach you new ways to handle stress.4
Need more help? Visit our wellness resources page.
Get enough sleep
Sleep is important for both your physical and mental health. Giving your body the time it needs to rest can help keep your immune system healthy.5
How much sleep should you get? The standard recommendation is 6 to 8 hours per night. But quality is key. You should wake up feeling refreshed and ready to start your day. If you don’t, then you can explore ways to sleep better.
Quit tobacco
Smoking, vaping, or using tobacco products damages your body. Smoking cigarettes may cause inflammation that weakens your immune system.6
It may be tough, but there are resources and programs available to help you quit tobacco.
Protect yourself from infections
When your immune system is working to kill a virus or disease, it can take a toll on your general health. So, it’s important to avoid infections whenever possible. Simple things you can do to help protect yourself include:
- Try to avoid germs and viruses. We constantly touch things other people have touched. Regularly wash your hands, shower or bathe, and try to avoid touching your eyes, nose, and mouth.
- Get vaccinated. One of the best ways to strengthen your immune system is by staying up to date on your vaccinations. Remember to get your yearly flu shot and all recommended COVID-19 vaccines.
- Get recommended health screenings. Conditions like heart disease or type 2 diabetes can weaken your immune system. But these diseases are often preventable. Going to preventive care visits can help catch conditions before they become serious.
Bottom line
The best way to make your immune system stronger is by making daily healthy choices. Explore our health and wellness resources to learn more ways you can thrive.