Supporting your immune system is one of the most crucial things you can do for your overall health. However, I’m here to say that you don’t need to rely on tons of supplements everyday in order to support a healthy immune system! Many supplements and products in the grocery store claim to help boost immune health, and while a small percentage of of those claims may even be true, simple lifestyle adjustments are the best thing you can do to give your immune system a leg up. It may seem like it requires an overwhelming amount of hard work to feel your best, but it’s actually much more simple than you’d think.
That’s why we discuss all things immune support in our recent podcast episode, Science Backed Ways to Support Your Immune System. In the episode, we take a deep dive into how the immune system functions, ways to support it naturally, and so much more so that you can feel 100%.
immune system

Because it can play such an important role in overall health, I want to share a few of our top tips for strengthening your immune system:

1- Get adequate sleep.

Studies show that people who don’t get quality sleep are more likely to get sick. Sleep strengthens T-cells, which are a type of immune cell that fights against regular pathogens. While it varies, most adults should get at least 6-7 hours of sleep per night, so if you have trouble sleeping, that’s definitely something you’d want to figure out. Simple adjustments like limiting screen time before bed, getting blackout curtains, and taking melatonin can make a big difference. Inadequate sleep may even increase your risk of getting sick, so match sure to catch your zzzz’s.⠀

2- Eat your veggies.

Eating an array of colorful vegetables provides a wide range of essential micronutrients and fiber which supports a healthy gut & can help build up your microbiome all which supports a healthy immune system. Additionally, the antioxidants found in vegetables can help decrease inflammation, which can contribute to illness. Some even contain high amounts of nutrients like vitamin C, which may reduce the duration of the common cold.

3 – Minimize your consumption of highly processed foods.

While you should definitely enjoy your favorite treats in moderation, minimizing the amount of highly processed foods you consume can help lower inflammation caused from many additives, filler ingredients & added sugars. Additionally, added sugars in excess can play a role in the development of obesity, type 2 diabetes, and heart disease all of which can suppress your immune system and increase risk of getting sick.

4- Focus on eating mostly whole foods.

Whole foods provide a wide variety of health benefits. A diverse diet can help lower your chances of a micronutrient deficiency which can have a negative impact on your immune response. One of the best ways to support your immune system is to consume a wide variety of nutrient-packed whole foods like legumes, nuts/seeds, healthy fats, etc.. Additionally, shopping for produce that is in season can be a fun way to try new foods and ensure that you’e getting a variety of nutrients.

5- Get some daily movement in.

Exercise and movement, for many different reasons, support overall health, which supports a healthy immune system and metabolic health. Moderate exercise can also reduce inflammation and help your immune cells regenerate regularly. Just keep in mind that too much prolonged intense exercise can sometimes have the opposite effect and end up suppressing your immune system, so be sure to not over-do it.

6- Manage your stress.

 Chronic stress can promote inflammation and reduce your immune system’s ability to fight off antigens. If you have trouble relieving stress, try adding in relaxing elements to your routine like meditation, epsom salt baths, journaling, etc.. that will help your body relax into parasympathetic mode and support a healthy immune system.

7- Stay hydrated.

Water is a key foundation to overall health, which includes supporting a healthy immune function. Not only does it help you feel full and energized, but staying hydrated can also help your body naturally eliminate toxins & other bacteria. Drinking water throughout the day is a simple way to prevent dehydration and help support your immune system.

8- Wash yo’ damn hands.

Washing your hands is the most important thing you can do when it comes to supporting your immune system. Many germs that contribute to illnesses are spread from surfaces to people so it’s always a good idea to wash your hands frequently, especially after you’ve been outside of the home. A drop of soap diluted in water is sufficient to rupture and kill many types of bacteria & viruses so remember to wash your hands thoroughly.
All of these steps will support a strong immune system and not only help you not only avoid getting sick, but feel your best for whatever life throws at you. If you want to learn more about the different ways to naturally support your immune system, check out our latest Master Your Health podcast where we take a deep dive into to Science Backed Ways to Support Your Immune System on Apple Podcast (Click here for Spotify | Click here to listen on Android).
Hope these tips are helpful!