6 Ways to Boost Your Immune System - Houston Methodist

1. Stay up-to-date on recommended vaccines · 2. Maintain a healthy diet · 3. Exercise regularly · 4. Hydrate, hydrate, hydrate · 5. Get plenty of ... OnHealth TIPSTOLIVEBY 6WaystoBoostYourImmuneSystem Dec.14,2021 -KatieMcCallum Thereareplentyofsupplementsandproductsclaimingtohelpboostimmunity.Butsupportingahealthyimmunesystemismorecomplicatedthantakingthemixofvitamins,herbsandmineralsmanufacturerspackageintopills. Yourimmunesystemoperatesinadelicatebalance.FromacoldtotheflutoCOVID-19,ithastobestrongandsophisticatedenoughtofightoffavarietyofillnessesandinfections,butnotsostrongthatitoverreactsunnecessarily—causingautoimmunedisorderstodevelop. Toachievethis,it'sverytightlycontrolledby many inputsandinresponsetowhat'sactuallyhappeninginsideofyourbody. Likewesaid,complex. Therearethingsyoucandotohelpgiveyourimmunesystemwhatitneedstofunctionoptimallywhenneeded,though.Althoughnoneinvolvetakingasupplement. Herearefivescience-backedwaystobuildandmaintainastrong,healthyimmunesystem: 1.Stayup-to-dateonrecommendedvaccines Astrongimmunesystemmeanstakingadvantageofthebestlegupwehavetoprotectourselvesfromharmfulillnesses:vaccines. Yourimmunesystemissmart,butvaccinestrainittobeevensmarter —helpingitlearnhowtorecognizeandfightoffcertaindisease-causingillnesses.It'smuchsaferforyourimmunesystemtolearnviavaccinationthanthroughinfectionwiththeseharmfulgerms. It'salwaysimportanttobeup-to-dateonrecommendedvaccinations,especiallyyourCOVID-19vaccineorboosteraswellasyourannualflushot. 2.Maintainahealthydiet Aswithmostthingsinyourbody,ahealthydietiskeytoastrongimmunesystem.Thismeansmakingsureyoueatplentyofvegetables,fruits,legumes,wholegrains,leanproteinandhealthyfats. Inadditiontoprovidingyourimmunesystemtheenergyitneeds,ahealthydietcanhelpensureyou'regettingsufficientamountsofthemicronutrientsthatplayaroleinmaintainingyourimmunesystem,including: VitaminB6,foundinchicken,salmon,tuna,bananas,greenvegetablesandpotatoes(withtheskin) VitaminC,foundincitrusfruit,includingorangesandstrawberries,aswellastomatoes,broccoliandspinach VitaminE,foundinalmonds,sunflowerandsaffloweroil,sunflowerseeds,peanutbutterandspinach Sinceexpertsbelievethatyourbodyabsorbsvitaminsmoreefficientlyfromdietarysources,ratherthansupplements,thebestwaytosupportyourimmunesystemistoeatawell-balanceddiet.(Related:AreYouGettingEnoughVitaminsinYourDiet?) 3.Exerciseregularly Physicalactivityisn'tjustforbuildingmusclesandhelpingyourselfde-stress—it'salsoanimportantpartofbeinghealthyandsupportingahealthyimmunesystem.(Related:AmIExercisingEnough?) Onewayexercisemayimproveimmunefunctionisbyboostingyouroverallcirculation,makingiteasierforimmunecellsandotherinfection-fightingmoleculestotravelmoreeasilythroughoutyourbody. Infact,studieshaveshownthatengaginginaslittleas30minutesofmoderate-to-vigorousexerciseeverydayhelpsstimulateyourimmunesystem.Thismeansit'simportanttofocusonstayingactiveandgettingregularexercise. 4.Hydrate,hydrate,hydrate Waterplaysmanyimportantrolesinyourbody,includingsupportingyourimmunesystem. Afluidinyourcirculatorysystemcalledlymph,whichcarriesimportantinfection-fightingimmunecellsaroundyourbody,islargelymadeupofwater.Beingdehydratedslowsdownthemovementoflymph,sometimesleadingtoanimpairedimmunesystem. Evenifyou'renotexercisingorsweating,you'reconstantlylosingwaterthroughyourbreath,aswellasthroughyoururineandbowelmovements.Tohelpsupportyourimmunesystem,besureyou'rereplacingthewateryoulosewithwateryoucanuse—whichstartswithknowingwhatyourdailywaterintakeshouldbe. 5.Getplentyofsleep Sleepcertainlydoesn'tfeellikeanactiveprocess,butthereareplentyofimportantthingshappeninginyourbodywhenyou'renotawake.Forinstance,importantinfection-fightingmoleculesarecreatedwhileyousleep. Studieshaveshownthatpeoplewhodon'tgetenoughqualitysleeparemorepronetogettingsickafterexposuretoviruses,suchasthosethatcausethecommoncold. Togiveyourimmunesystemthebestchancetofightoffinfectionandillness,it'simportanttoknowhowmuchsleepyoushouldbegettingeverynight,aswellasthestepstotakeifyoursleepissuffering. (Related: QUIZ:DoesYourSleepScheduleNeedWork?) 6.Minimizestress Whetheritcomesonquickorbuildsovertime,it'simportanttounderstandhowstressaffectsyourhealth—includingtheimpactithasonyourimmunesystem. Duringaperiodofstress,particularlychronicstressthat'sfrequentandlong-lasting,yourbodyrespondsbyinitiatingwhat'scalledastressresponse.It'smeanttohelpyouhandlethestressfulsituationscomingyourway.Unfortunately,thisresponsealsosuppressesyourimmunesystem—increasingyourchanceofinfectionorillness. Stressisdifferentforeveryone,andhowwerelieveitis,too.Giventheeffectitcanhaveonyourhealth,it'simportanttoknowhowtoidentifystress.And,whetherit'sdeepbreathing,mediation,prayerorexercise,youshouldalsogetfamiliarwiththeactivitiesthathelpyoureducestress. Onelastwordonsupplements Ifyou'reotherwisehealthyandtakingthestepsabove,be waryofsupplementsclaimingtoboostyourimmunesystemevenmore. Unlikemedications, supplementsaren'tregulatedorapprovedbytheFDA.Andthere'sno evidencethatsupplementsactuallyhelpimproveyourimmunesystemoryourchancesoffightingoffaninfectionorillness.Forinstance,ifyouthink amegadoseofvitaminC canhelpyoukeepfromgettingsick,thinkagain. Stayup-to-date Bysigningup,youwillreceiveournewsletterwitharticles,videos,healthtipsandmore. Subscribe PleaseEnterEmail PleaseEnterValidEmail Categories:TipstoLiveBy Tags:InfectiousDisease,Coronavirus,Cold,Flu,Wellness