Water plays a role in many physiological processes, including the circulation of immune cells. Aim to drink at least 8 glasses 64 ounces of water per day, and more if you're physically active or in hot weather. Quality sleep is essential for immune function and overall health.

During sleep, your body repairs and regenerates cells, including immune cells. Aim for hours of uninterrupted sleep each night to support your immune system's ability to defend against infections.

Chronic stress can weaken your immune system and make you more susceptible to illness. Practice stress management techniques such as mindfulness, meditation, yoga, or deep breathing exercises.

Engaging in hobbies, spending time with loved ones, and maintaining a healthy work-life balance can also help reduce stress levels. Exercise has numerous benefits for your immune system.

It can enhance immune cell circulation, reduce inflammation, and promote overall well-being. Aim for at least minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. Find activities you enjoy to make it a sustainable part of your routine. Being overweight or obese can increase your risk of infections and weaken your immune system.

A balanced diet and regular exercise can help you achieve and maintain a healthy weight , improving your body's ability to fend off illnesses. Basic hygiene practices are essential for preventing infections. Wash your hands regularly with soap and water for at least 20 seconds, especially before eating and after using the restroom.

Avoid touching your face, and cover your mouth and nose when coughing or sneezing. These habits can help reduce your exposure to harmful pathogens. While it's best to obtain essential nutrients from a balanced diet, supplements can be useful if you have deficiencies.

Vitamin D, vitamin C, zinc, and probiotic supplements are commonly taken to support immune health. Consult with a healthcare professional. before starting any new supplements.

Excessive alcohol consumption and tobacco use can weaken your immune system. Limit your alcohol intake and quit smoking to improve your body's natural defenses. Maintaining social connections and a sense of belonging can positively impact your immune system.

Loneliness and social isolation can lead to chronic stress, which can weaken your immune response. Spend time with friends and family, engage in social activities, and foster a supportive network. Your body's natural defenses are your first line of defense against infections and illnesses.

By incorporating these ten strategies into your daily life, you can strengthen your immune system and improve your overall well-being. A balanced diet, adequate sleep, regular exercise, and stress management are key pillars in maintaining a robust immune system.

Remember that consistency in these habits is crucial, as long-term changes will yield the most significant benefits for your immune health. Prioritize your immune system, and it will reward you with enhanced resilience and better protection against illness.

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Since chronic inflammation can suppress your immune system, these fats may naturally combat illnesses. Fermented foods are rich in beneficial bacteria called probiotics, which populate your digestive tract 12 Trusted Source.

Research suggests that a flourishing network of gut bacteria can help your immune cells differentiate between normal, healthy cells and harmful invader organisms 13 Trusted Source. In a 3-month study in children, those who drank just 2.

In a day study in people infected with rhinovirus, those who supplemented with probiotic Bifidobacterium animalis had a stronger immune response and lower levels of the virus in their nasal mucus than a control group 15 Trusted Source. SUMMARY Gut health and immunity are deeply interconnected.

Fermented foods and probiotics may bolster your immune system by helping it identify and target harmful pathogens. Toggle Navigation Members Area Committees Join MSRN. Search for:. Previous Next. Original article from: www.

Get enough sleep Sleep and immunity are closely tied. Eat more whole plant foods Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens. Eat more healthy fats.

Eat more fermented foods or take a probiotic supplement Fermented foods are rich in beneficial bacteria called probiotics, which populate your digestive tract 12 Trusted Source.

These foods include yogurt, sauerkraut, kimchi, kefir, and natto. By Maryland Senior Resource Network MSRN T June 2nd, Categories: Articles for Seniors Tags: Boost Immune , Immune system. Share This Facebook X Reddit LinkedIn WhatsApp Tumblr Pinterest Email. About the Author: Maryland Senior Resource Network MSRN.

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The antioxidants in these foods help decrease inflammation by combatting unstable compounds called free radicals, which can cause inflammation when they build up in your body in high levels 5. Meanwhile, the fiber in plant foods feeds your gut microbiome, or the community of healthy bacteria in your gut.

A robust gut microbiome can improve your immunity and help keep harmful pathogens from entering your body via your digestive tract 6. Furthermore, fruits and vegetables are rich in nutrients like vitamin C , which may reduce the duration of the common cold 7.

Several whole plant foods contain antioxidants, fiber, and vitamin C, all of which may lower your susceptibility to illness. Although low-level inflammation is a normal response to stress or injury, chronic inflammation can suppress your immune system 8. Olive oil, which is highly anti-inflammatory, is linked to a decreased risk of chronic diseases like heart disease and type 2 diabetes.

Plus, its anti-inflammatory properties may help your body fight off harmful disease-causing bacteria and viruses 9 , Omega-3 fatty acids , such as those in salmon and chia seeds, fight inflammation as well Healthy fats like olive oil and omega-3s are highly anti-inflammatory.

Since chronic inflammation can suppress your immune system, these fats may naturally combat illnesses. Fermented foods are rich in beneficial bacteria called probiotics, which populate your digestive tract Research suggests that a flourishing network of gut bacteria can help your immune cells differentiate between normal, healthy cells and harmful invader organisms In a 3-month study in children, those who drank just 2.

In a day study in people infected with rhinovirus, those who supplemented with probiotic Bifidobacterium animalis had a stronger immune response and lower levels of the virus in their nasal mucus than a control group Gut health and immunity are deeply interconnected.

Fermented foods and probiotics may bolster your immune system by helping it identify and target harmful pathogens.

Emerging research suggests that added sugars and refined carbs may contribute disproportionately to overweight and obesity 16 , According to an observational study in around 1, people, people with obesity who were administered the flu vaccine were twice as likely to still get the flu than individuals without obesity who received the vaccine Curbing your sugar intake can decrease inflammation and aid weight loss, thus reducing your risk of chronic health conditions like type 2 diabetes and heart disease 19 , Given that obesity, type 2 diabetes, and heart disease can all weaken your immune system, limiting added sugars is an important part of an immune-boosting diet 18 , 21 , This equals about 2 tablespoons 25 grams of sugar for someone on a 2,calorie diet.

Added sugars contribute significantly to obesity, type 2 diabetes, and heart disease, all of which can suppress your immune system.

Lowering your sugar intake may decrease inflammation and your risk of these conditions. Although prolonged intense exercise can suppress your immune system, moderate exercise can give it a boost.

Studies indicate that even a single session of moderate exercise can boost the effectiveness of vaccines in people with compromised immune systems Examples of moderate exercise include brisk walking , steady bicycling, jogging, swimming, and light hiking.

Most people should aim for at least minutes of moderate exercise per week Moderate exercise can reduce inflammation and promote the healthy turnover of immune cells.

Jogging, biking, walking, swimming, and hiking are great options. Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These complications can increase your susceptibility to illness To prevent dehydration, you should drink enough fluid daily to make your urine pale yellow.

You may need more fluids if you exercise intensely, work outside, or live in a hot climate Older adults need to drink regularly even if they do not feel thirsty.

Relieving stress and anxiety is key to immune health. Long-term stress promotes inflammation, as well as imbalances in immune cell function 7 , 9. In particular, prolonged psychological stress can suppress the immune response in children Activities that may help you manage your stress include meditation , exercise, journaling, yoga, and other mindfulness practices.

You may also benefit from seeing a licensed counselor or therapist, whether virtually or in person. Lowering your stress levels through meditation, yoga, exercise, and other practices can help keep your immune system functioning properly. Thus, you should only purchase supplements that have been independently tested by third-party organizations like United States Pharmacopeia USP , NSF International, and ConsumerLab.

Though some supplements may fight viral infections, none have been proven to be effective against COVID If you decide to supplement, make sure to purchase products that have been tested by a third party. These include reducing your sugar intake, staying hydrated, working out regularly, getting adequate sleep, and managing your stress levels.

Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Anxiety is a common symptom of trauma. Here's why. While we don't fully understand why, developing anxiety as a long COVID symptom is common.

However, we do know how to treat it. AVPD and SAD overlap in symptoms, both impairing social functioning. If the anxiety of an upcoming surgery is disrupting your sleep and day-to-day life, it may be time to talk with your doctor about medications.

It improves blood circulation, reduces inflammation, and activates those immune-boosting cells. Suit up and get ready to unleash your inner fitness guru! Hello, sunshine! Spend time outdoors to soak up those rays and let your body produce this superhero nutrient naturally. Opt for vitamin D-rich foods like fatty fish, fortified dairy products, or consult a healthcare pro for supplements.

Get that dose of D and let your immune system shine! Staying hydrated is like providing your immune system with a power boost. Keep that water bottle handy and sip throughout the day.

Water flushes out toxins, aids digestion, and ensures nutrients are transported efficiently. So, raise that glass and make hydration your sidekick in the battle for a stronger immune system.

Supporting your gut health can do wonders for your immune system. Add gut-friendly foods like yogurt, kefir, sauerkraut, and kimchi to your diet.

These heroes contain beneficial bacteria that keep your gut in tip-top shape, supporting immunity and overall wellness. TORRANCE Pacific Coast Hwy 2 Torrance, CA torrance stretch-spot. HERMOSA BEACH Aviation Blvd, Hermosa Beach, CA hermosabeach stretch-spot.

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