Don't skip meals, so sypport body stays well-fueled. For example, Herbal endurance support study found Coconut Oil for Skin Herbal endurance support Mediterranean diet sypport an effect on the white blood cell counts of adults at risk for cardiovascular disease. Almost every mother has said it: "Wear a jacket or you'll catch a cold! But what about humans? How Well Do You Sleep?

Immune system support -

Prioritizing sleep, staying hydrated, and eating nourishing foods are just a few ways to support your immune system and reduce your risk of certain illnesses.

If you want to boost your immune health, you may wonder how to help your body fight off illnesses. In a study in healthy adults, those who slept fewer than 6 hours each night were more likely to catch a cold than those who slept 6 hours or more each night 1.

Getting adequate rest may strengthen your natural immunity. Also, you may sleep more when sick to allow your immune system to better fight the illness 2. Adults should aim to get 7 or more hours of sleep each night, while teens need 8—10 hours and younger children and infants up to 14 hours 3.

Other sleep hygiene tips include sleeping in a completely dark room or using a sleep mask, going to bed at the same time every night, and exercising regularly 3.

Inadequate sleep may increase your risk of getting sick. Most adults should get at least 7 hours of sleep per night. 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. 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.

Alcohol Res. Nieman DC, Wentz LM. The compelling link between physical activity and the body's defense system. J Sport Health Sci. Centers for Disease Control and Prevention. Medic G, Wille M, Hemels ME. Short- and long-term health consequences of sleep disruption.

Nat Sci Sleep. National Sleep Foundation. Sleep by the numbers. Yaribeygi H, Panahi Y, Sahraei H, Johnston TP, Sahebkar A. The impact of stress on body function: A review. EXCLI J. American Psychological Association.

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Chelsey is an editor and content strategist who specializes in e-commerce content. She is currently the editorial director of commerce for beauty at DotDash Meredith. health's editorial guidelines. and Samantha Lefave Samantha Lefave. Samantha Lefave is a digital content strategist as well as an experienced writer and editor covering fitness, health, and travel.

Her work appears in Runner's World, Health, Bicycling, Outside, Men's Health, Women's Health, Cosmopolitan, Glamour, and more.

Medically reviewed by Corinne Savides Happel, MD. Corinne Savides Happel, MD, is an allergist and assistant professor at the John Hopkins School of Medicine. learn more. Trending Videos.

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S National Sleep Foundation. Skip to main content. Posted By. Kristi Wempen, R. Recent Posts. Speaking of Health. Topics in this Post. Keep the immune system strong While having a healthy immune system is a plus during the season of colds and flu, consider these tips for keeping your immune system strong throughout the year: Focus on a balanced eating plan.

Crack down on spreading germs. Increase sleep, reduce stress. Research demonstrates that lack of sleep and increased stress contribute to illness and overall poor health, so: Adults should get seven to nine hours of sleep each day, while children need eight to 14 hours, depending on age.

Healthy ways to cope with stress include meditating, listening to music or journaling. Physical activity is another strategy to manage stress and may reduce the risk of some chronic diseases that can weaken your immune system.

Here are some myths and facts about immune-boosting nutrients: Fact: Chicken soup can help you feel better. Myth: Vitamin C can prevent illness. Myth: Dairy increases mucus production.

Choose immune-boosting nutrients These nutrients play a role in immune health: Beta carotene Beta carotene is found in plant foods, such as sweet potatoes, spinach, carrots, mangoes, broccoli and tomatoes.

Vitamin C Vitamin C-rich foods include citrus fruits, berries, melons, tomatoes, bell peppers and broccoli. Vitamin D Vitamin D is found in fatty fish and eggs.

Zinc Zinc tends to be better absorbed from foods such as beef and seafood, but it's also found in plant-based sources, including wheat germ, beans, nuts and tofu. Probiotics Probiotics are good bacteria that promote health. You'll find them in cultured dairy products, such as yogurt, and in fermented foods, such as kefir and kimchi.

Cholesterol level genetics research shows little sup;ort of Cholesterol level genetics supporr prostate biopsies. Discrimination at work is linked Metabolism-boosting energy elixir high blood pressure. Icy fingers and toes: Poor circulation or Raynaud's phenomenon? How can you improve your immune system? On the whole, your immune system does a remarkable job of defending you against disease-causing microorganisms.