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Tips to Strengthen Your Immune System

Updated: Jul 13, 2020

This is an important topic, given the current circumstance of our world. Many medical professionals have stated that a strong immune system can help an individual that contracts the virus survive. But what exactly does our immune system do? Great question. Short answer: the immune system defends our body against invaders, such as viruses, bacteria, and foreign bodies. It is essential to survival and keeps us healthy.

The million dollar question that many people now want to know is: what are some things that I can do to keep my immune system healthy? I’m glad you asked! Let’s talk it out.

  1. Eat an overall healthy diet! Eat foods that are rich in Vitamin A, C, D, E, and the B vitamins, selenium, folic acid, iron, and zinc. Many of these vitamins are found in fruits and vegetables. Limit fried foods, saturated fats, trans-fat, sodium, red meat, sweets, processed foods, alcohol, and sugar-sweetened beverages.

  2. Get the steppin’! Engage in physical activity for 30-60 minutes, 4-5 days per week. Your physical activity does not have to be an olympic workout! It can be a walk in your neighborhood, body weight exercises in your home, or a group exercise class at your local gym. The key is finding the best fit for you and doing something that you will stick with!

  3. Find your zen. Stress lowers immune function, which makes your body more susceptible to diseases. Find healthy and appropriate ways to cope with stress and steer away from easy vices such as smoking and drinking.

  4. Count some sheep! Lack of sleep can weaken the immune system. Adults need 7-9 hours of sleep every night, while children need 8-14 hours each night, depending on their age. There are many ways to get a better night of sleep that does not include medication. For example-turning off electronics 1 hour before bed, creating a cool environment, and essential oils such as lavender. More tips are just a google search away!

  5. Eliminate destructive behaviors-smoking and drinking are vices that have been shown to weaken the immune system. If you must drink, no more than 1 glass for women and 2 glasses for men. For those that smoke, do what it takes in order to quit. Smoking narrows your arteries, causing them to become clogged and can lead to heart attack, stroke, peripheral vascular disease, gangrene of the feet and much more.

These are just a few methods to boost your immune system and achieve optimal health. Would you like to speak with a health professional on how to incorporate these immune boosting foods into your diet? Well I’m your gal! Visit me on to schedule your appointment today.

Taking a lunch break on a mission trip in Belize. I love food!! During mission trips and vacations I am NOTORIOUS for eating whatever, whenever and when I come back home, I am bloated, tired, heavier, and sometimes under the weather. It's important to not deprive yourself, because that can make you binge more, BUT you should incorporate fruits and vegetables into your meals, soak in the culture by walking around and exploring, lay work and other stressors to the side, get some rest, and don't get too crazy with the alcohol to help protect your immune system and stay healthy!

Photo captured by: Lee Lewis

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