How many times have you battled a virus in your life? If you're like most people, the answer is probably “too many.” But don't worry – there are plenty of ways to help keep your immune system strong. In this post, we'll share some tips on how to stay healthy all winter long. So read on, and get started on your path to better health!
Your immune system doesn’t run all by itself. It requires a concerted effort on your part to support it in whatever ways you can so that you can fight off the many pathogens you are exposed to each and every day. The question of how to keep your immune system strong is something top of mind for many. After all, we all want to thrive in life no matter what the world throws at us!
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How To Keep Your Immune System Strong
There are many different ways you can enhance the function of your immune system. Some are easier to do than others. And some methods have a greater impact on your overall health than others.
Here are 10 simple things you can do so that it has the capabilities you need to fight off disease:
Eat a healthy diet.
This point cannot be underestimated.
Food is medicine. This is where you get essential vitamins and minerals as well as macronutrients like protein and fat.
Diets that are high in fruits, vegetables, and whole grains support the development of immune cells you need to fight off infection.
Diets high in saturated fat can do just the opposite. They trigger inflammation that puts you at risk for many different types of chronic diseases for which the immune system cannot help.
For some of us with autoimmune disorders, the ingestion of gluten can generate an inflammation response. I gave up gluten in my diet almost 3 years ago and it has had a huge impact on my health. If I ever have a little sneak into my system, the response is enough to remind me why I went gluten free.
That shift of going to gluten-free eating has the majority of my recipes here fit that restriction.
It is nearly impossible to get ALL your nutrition from food. I use MegaFood multivitamins and some supplements to help close the nutritional gap.
Order MegaFood Vitamins and Supplements for yourself.
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Quit smoking.
Smoking wreaks havoc on your immune system by flooding the body with scores of toxins that keep your immune system busy—too busy to fight off infections.
Smoking affects the cilia in your bronchial tree that are important in sweeping out pathogens that can cause various types of lung infections.
Quitting may seem easier said than done.
My mom could not go cold turkey like my dad. Patches were not a thing back then. She went through hypnosis sessions twice before it took.
Maintain a healthy weight.
People who are obese have a harder time-fighting infection due to a weakened immune system.
Maintaining a healthy weight means getting enough exercise and controlling calorie intake.
Keep in mind that a healthy weight does not mean being super skinny. It is that point where you thrive.
We are all built differently, so working with a medical professional to find your optimal weight is key.
Get regular exercise.
Exercise helps you keep a healthy weight or achieve one if you are already overweight.
Aerobic exercise is the best as it burns calories and is good for heart health.
Start slowly if you haven’t exercised before but build up to about thirty minutes of moderate to strenuous exercise at least four times weekly.
If time is a factor, experts in cardiac care recommend 10 minutes of vigorous exercise (where it is difficult to hold a conversation.)
Another consideration with the exercise is where you get it.
Heading outside for a walk or run adds the additional benefit of fresh air and sunshine. This can lead to the wonderful side effect of having more energy.
Lay off the alcohol.
Alcohol can adversely affect your immune system.
This is borne out by alcoholics who are at an increased risk of many different types of infections. Your immune system doesn’t run on alcohol and is only impeded by it.
A couple of alcoholic beverages per day is considered acceptable but if you drink too much then your immune system suffers.
Personally, I reserve alcohol for periodic use. A glass of wine while enjoying dinner with friends. Or a fun cocktail here and there.
Maybe having an alcoholic in the family made it easier for me to avoid regular consumption. Regardless of the why, I know that I feel better when I keep it to a minimum.
After years of the “can't make it through the day without my wine” posts from friends, I am seeing more embracing sobriety. Alcohol had become their crutch to get through the day.
So, enjoy that glass of red wine on occasion. Or a fun cocktail with friends on a night out.
Maintain normal blood pressure.
Blood pressure contributes to many chronic diseases, not the least of which is heart disease.
In order to make sure you have normal blood pressure, you need to have it checked on a regular basis.
This does not require a doctor's visit. Rather, you can order an automatic blood pressure cuff to use at home. This is especially helpful if you suffer from “white coat syndrome” resulting in elevated readings at the doctor's office.
Here is the one my husband uses:
If you find you have high blood pressure, talk to your doctor about getting on blood pressure medication to bring the numbers into the normal range.
Keep clean hands.
You should be vigilant about washing your hands, especially when cooking or eating food, have an infection already, or after going to the bathroom.
Use warm water (if available) and soap to scrub for 1 minute.
This is the most effective way to clean your hands.
Hand Sanitizer is for those situations where water is not available.
You can also use antiseptic wipes to keep surfaces free of germs that can be passed on by contact with contaminated surfaces.
I use them sparingly to avoid helping create superbugs. But, some things (e.g. salmonella from raw chicken) get a vigorous cleaning from me.
Cook your food well.
Well-cooked food kills pathogens found in meat and even some vegetables.
Cooking your food completely will give your immune system a rest from having to fight off foodborne bacteria that can be killed by the proper application of heat.
That being said, raw fruits and vegetables offer additional health benefits and should not be ignored. I find using a juicer on a regular basis helps me to get those vitamins and minerals in an easy-to-digest format.
Get adequate sleep.
Sleep is strongly linked to your immune system.
People who don’t get enough sleep have decreased levels of vital T cells in the body and are known to be more prone to catching colds and getting influenza.
Sleep also affects your body’s ability to make antibodies against the antigens given to you when you are immunized.
This can seem to be out of reach when you are suffering symptoms, like hot flashes during menopause. I use my FitBit to help track total sleep based on my motion.
To help me fall asleep, I will sometimes diffuse essential oils. Lavender is a staple whether used alone or in a blend. Many essential oils for stress relief can help with sleep, too.
Get regular checkups.
Find a doctor you trust who can help you when you get sick and can screen you for various diseases that can affect your immune system.
Since I have Hashimoto's, I require regular blood work to see how my thyroid is functioning. That way my doctor can adjust medications and supplements. Such as boosting my Vitamin D levels which ran below clinical levels for a while.
Your doctor can also make certain that you are properly immunized against pneumonia and influenza.
More Health-Focused Posts to Read
Are you wondering if maybe you have an autoimmune disease?
Check out 10 Signs That You Have an Unhealthy Immune System to see if any of the symptoms apply to you.
Struggling with chronic stress? Read through this LONG post sharing 101 Ways to Reduce Stress in Your Life
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