Updated: Apr 21
We all have times when we could use a little extra boost to our immune system. Cold and flu season is undoubtedly part of that time, or the long winter weeks and even early spring, when we’re stuck inside and more likely to catch something. It’s also essential anytime you board a plane or when your kids start school. So here are three simple things you can do daily to strengthen your immune system, which brings up a good point: For best results, implement daily. Let’s start.
Eat Plenty of Fresh Fruits and Vegetables
All systems of your body work best when we feed them adequately. Eating healthy helps boost your immune system. Stick to a mainly whole foods-based diet that includes plenty of fresh fruits and vegetables. If you feel like you might be a little under the weather or suspect that you may have come into contact with someone sick, increasing your intake of Vitamin C may help as well. Eat a few citrus fruits. Broccoli, cauliflower, and kale are other great options.
Avoid eating processed foods. It takes a lot of time and effort to digest them, and you don’t want to weigh your body down with extra work when you could use that energy to boost your immune system, keep you from getting sick, or help you get well sooner.
Get Some Exercise
In addition to eating well, get out there and get regular exercise. For best results, work out in the fresh air. Something as simple as a quick daily walk can help you stay well and strengthen your body. It has the added benefit of helping you to destress. I don’t have to tell you that you’re more likely to get sick when stressed out. So use daily exercise to destress and stay well. It will also help you with the last way to boost your immune system.
Make Time for Sleep
This last tip is easy to skip over, yet it is the most important one for most of us and the one that can give your immune system a significant boost. It’s getting enough sleep. Make the time to get seven to eight hours of sleep each night. Practice good sleep hygiene. Don’t let the word scare you. It means turning off your phone and other screens a few hours before bed. Keep your bedroom calm, quiet, and at a temperature that encourages sleep. It also includes establishing and sticking to a bedtime routine. As a bonus, you’ll feel more energized for everything else you have to do all day.
Dr. Pat Bracy