We all have times when we could use a little extra boost to our immune system. Cold and flu season are certainly part of that time, or the long winter weeks when we’re stuck inside and more likely to catch something. It’s also important anytime you board a plane or when your kids start school. 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 More Fresh Fruits and Vegetables
All systems of your body work best when they are properly fed. This includes 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 that energy could be used to boost your immune system, keep you from getting sick, or help you get well sooner.
And of course trying to minimize sugar intake is super helpful as that creates all kinds of negative impact on your body: increase inflamation, lowers immune system, and contributes to emotional ups and downs.
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 daily quick walk can help you stay well and strengthen your body.
It has the added benefit of helping you to de-stress. I don’t have to tell you that you’re more likely to get sick when you are stressed out. 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 is Key for bumping up an Immune System
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 great 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. I
t also includes establishing and sticking to a bedtime routine. As an added bonus, you’ll feel more energized for everything else you have to do all day. I just finished a series called “7 Days to a Better Bedtime Routine” with all kinds of great tips to a better night’s sleep. Click the link to check it out.