How To Boost Your Immune System

Your immune system is a knock-out fighter that defends against disease-causing microorganisms. But even the best fighters get knocked down sometimes. A virus or bacteria can successfully invade and make you sick.

The COVID-19 pandemic has taught us a thing or two about how to take extra precautions to stay healthy: washing your hands, wearing masks when necessary, socially distancing when appropriate and taking steps to boost your immune system naturally.

Great news for all of us as we move into our new, post-pandemic phase – these four simple steps help super-charge your immunity and give your immune system a boost:

1. Get plenty of sleep
2. Increase your exercise
3. Recalibrate your nutrition
4. Reduce your stress

Sleep: An Immune System Booster

Since childhood, we’ve all heard it a million times: a good night’s sleep will help you feel better. Your mom wasn’t just trying to get you to bed at night – sleep does play a vital role in maintaining your overall health.

Sleep – and lack of sleep – affects your brain, heart, hormones and immune system. Not sure how much sleep to get each night? Our experts suggest the following:

• Adults: 7 or more hours of sleep each night
• Teens: 8-10 hours of sleep
• Babies and younger children: up to 14 hours of sleep

To achieve restful sleep, make a plan to create good sleep habits. Here’s our top suggestions for restorative sleep:

• Avoid screens for one to two hours before bedtime – and don’t look at your phone in the middle of the night.
• Keep your room dark, cool and quiet.
• Maintain a regular bedtime and wake time, even on the weekends.
• Sleep on a comfortable mattress and pillow.

Does Exercise Have an Impact on Your Immune System?

Great news: in addition to improving your overall health and wellness, exercise can boost your immune system.

Studies show that combing a balanced diet, plenty of sleep and 30 to 45 minutes of aerobic exercise four to five days a week can decrease your risk of getting a cold virus by 20 to 30%. Regular exercise can boost your immune system and stabilize insulin levels, leaving your body feeling strong and ready to fight off germs.

The American Heart Association and American College of Sports Medicine (ACSM) recommend 150 minutes of aerobic exercise a week – about 30 minutes a day, five days a week. Recommended activities include:

• Brisk walking
• Jogging
• Light hiking
• Steady bicycling
• Swimming

If you’re motivated to get started but not sure where to begin, here are a few helpful tips for boosting your family’s exercise at home.

Nutrition: An Essential Immune System Building Block  

We’ve all heard the eye-roll-inducing advice to “eat your veggies” – and ignored it. But when we’re discussing ways to build your immune system, vegetables play a critical role in providing good, regular nourishment to maintain a healthy immune system.

Studies have shown that certain supplements may strengthen the body’s general immune response, including:

• Echinacea
• Elderberry
• Garlic
• Vitamin C
• Vitamin D
• Zinc

If you suspect your diet is not providing you with the micronutrients you need, taking daily multivitamins and mineral supplements may bring other health benefits – including boosting the immune system.

Lower Your Stress

Relieving stress and anxiety is the key to immune health. According to the American Psychology Association, long-term stress weakens your immune system’s response – increasing your likelihood of getting sick.

Identifying the signs of stress in both yourself and your loved ones can play an essential role in how you relieve stress – and if you get help or not.

Activities that can help you manage stress include:

• Exercise
• Journaling
• Meditation
• Mindfulness practices
• Yoga

You can also benefit from seeing a licensed counselor or therapist – virtually or in person.

Tips For Overall Health

A few additional steps that can help protect your immune system and improve your overall health include:

• Don’t smoke
• Keep up with your vaccines
• Maintain a healthy weight
• Stay hydrated
• Wash your hands

Most importantly – be mindful of your body. Set a goal to make a few minor adjustments each week to help lower your stress and elevate your nutrition – and you’ll be boosting your immune system in no time.