It’s still scorching hot outside, but fall is just around the corner. That means it’s time to prepare your body for cold and flu season. While there’s no magic pill to prevent getting sick, a combination of healthy habits, proper nutrition, and lifestyle choices can help bolster your body’s defenses.
Here are eight things you should do now to boost your immunity.
- Exercise. Vigorous movement has been proven to boost immunity. Physical activity helps increase the circulation of immune cells, making it easier for your body to detect and fend off illness. Take a 30-minute walk outside or on a treadmill, practice yoga or do strength training each day.
- Drink water. Adequate hydration plays a vital role in maintaining a healthy immune system. Water helps in the production of lymph, which carries white blood cells and other immune system cells. Aim for at least eight, 8-ounce glasses of water a day, and consider eating water-rich fruits and vegetables to hydrate.
- Consider supplements. There are several vitamins, minerals and herbs that can help boost the immune system. Zinc, vitamin C, echinacea, peppermint, pau d’arco and astragalus root are very powerful. Combine them into a hot tea and add honey.
- Eat a balanced diet. Load up on fruits and vegetables that are packed with vitamins C, A, and E to support immune function. Citrus fruits (lemons, grapefruit, oranges), berries, spinach, and sweet potatoes are great choices. Eating proteins like lean meats, nuts, beans, and eggs are essential for the production of antibodies. Get your healthy fats from avocado, fish, flaxseeds and more.
- Mind your gut health. Having healthy gut microbiome has been linked to better immune function. Eat prebiotics and probiotics to boost your defenses.
- Rest. While you sleep, your body repairs and regenerates, making it vital in building a strong immune system. Lack of sleep can weaken your immune response, making you more susceptible to illness. Adults should aim for 7-9 hours of quality sleep each night. Check out some tips on creating an ideal restful environment and getting better sleep.
- Ease up on the alcohol. Alcohol can disrupt the immune system and dehydrate the body, making it harder to fend off illness. Limiting or avoiding these substances can help maintain a strong immune defense.
- Stay up to date on your vaccines. Vaccines can be one of the most effective ways to prevent certain illnesses. Speak with your healthcare provider about staying current on vaccinations.
