Your immune system is vital to your body’s ability to function correctly. It works around the clock to keep you healthy. Unfortunately, it is also under constant attack by bacteria, foreign materials, and daily stressors. If it is too weak, it won’t properly defend your body, leading to infections, illnesses, and other complications. Thankfully, you can give your immune system the boost it needs by making 5 simple changes at home.
1. Get Adequate Rest
Believe it or not, a good night’s rest is one of the best things you can do for your immune system because studies show poor sleep quality increases your risk of illnesses. Adults should get at least 7 hours of sleep each night, while infants, children, and teens will require more. It’s best to create a bedtime routine that involves limited screen time, a calming environment, and a regular wake and sleep schedule to ensure you wake feeling well rested.
2. Grab Some Plant Foods
The foods you eat are fuel for your body, including your immune system. Whole plant foods are essential to supporting your body’s defense system. Fruits, vegetables, nuts, seeds, and other plant foods are rich in antioxidants and nutrients, which can help you defeat harmful pathogens and damage caused by free radicals.
3. Eat Healthy Fats
Healthy fats help your immune system respond to pathogens and decreases inflammation. Adding omega-3 fatty acids to your diet will ensure your body responds quickly to any invader or injury. This will stop inflammation that can suppress your immune system. Not to mention, a healthy diet is good for your waistline to prevent several conditions that can increase your risk of illnesses or infections, like cardiovascular disease and diabetes.
4. Limit Sugars
Added sugars and refined carbs are linked to obesity. People with an unhealthy weight are more likely to get sick, which might be a result of inflammation within the body. Cutting sugars from your diet will help you maintain a healthy weight to decrease inflammation that can weaken your immune system. If you can’t ignore your sweet tooth, eat sugars in moderation.
5. Take a Walk
Moderate exercise can boost your immune system while also reducing inflammation. This helps your immune cells regenerate naturally. Research shows 150 minutes per week of moderate exercise can also enhance the effectiveness of vaccines in people who have a compromised immune system. It’s best to take a walk, ride a bike, or go for a swim regularly to ensure your body has the highest level of protection against infections.
A healthy diet and lifestyle are the best ways to fortify your immune system. Simple changes throughout the day can have a lasting impact on your body’s natural defense to help you stay healthy.
About Dr. Connie Casad
Dr. Connie Casad is board certified in obstetrics and gynecology. With over 30 years of experience and a lifelong learner, she’s committed to providing modern services that align with each patient’s wellbeing. If you have questions about supporting a healthy immune system, contact our office today to schedule your consultation.