Tips to Boost your Immunity 
Have you ever wondered how you can help your body fight off illnesses? Making some dietary and lifestyle changes can help strengthen your body’s natural defense and may help you fight or reduce the severity of harmful pathogens or disease causing organisms.
1. Get Enough Sleep. Inadequate or poor sleep quality is linked to higher susceptibility to sickness. Adults should aim to get 7+ hours of sleep each night, teens need 8-10 hours, and younger children/infants may need up to 14 hours.
2. Eat Whole Plant Foods. Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients, antioxidants, fiber, and Vitamin C. Antioxidants can help decrease inflammation, and fiber can improve your gut health, which can lower your susceptibility to illnesses.
3. Eat More Healthy Fats. 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.
4. Consider Probiotics. Probiotics are beneficial bacteria that can improve your gut health. Some examples include yogurt, sauerkraut, dark chocolate, pickles, olives, raw cheeses, and miso.
5. Limit Sugar. Added sugar and refined carbs may contribute to being overweight and obese; obesity can increase your risk of getting sick. Limiting your sugar intake may decrease inflammation and assist in weight loss, which can reduce your risk of chronic health conditions.
6. Engage in Moderate Exercise. Regular moderate exercise can reduce inflammation and help your immune cells regenerate regularly. Examples of moderate exercise include brisk walking, bike riding, jogging, swimming, and light hiking. Most people should aim for at least 150 minutes of moderate exercise per week if they are able.
7. Stay Hydrated. Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, heart and kidney function which can increase your susceptibility to illness. As a general rule, you should drink when you’re thirsty and stop when you’re no longer thirsty. Older adults need to drink at regular intervals throughout the day even if they do not feel thirsty.
8. Manage Your Stress. Relieving stress and anxiety is key to immune health. Managing your stress levels through meditation, yoga, and exercise can help keep your immune system functioning properly.
Always consult your health care provider before making any changes to your diet.
Naturally occurring nutrients from whole foods are more likely than supplements to improve your immune health. Please consult a dietitian or nutritionist before adding supplements to your daily diet.
