5 Ways to Boost Your Immune System

I wish I could tell you there was a sure-fire way to make sure you never get coronavirus.

Unfortunately, short of never leaving the house again, there isn’t.

But your best bet for avoiding ANY sickness is to boost your body’s first line of defense: your immune system.

Lots of us spend time worrying about keeping our hearts, brains, and joints healthy. But the immune system doesn’t usually get a lot of attention.

That can be a mistake, because a healthy immune system is especially important the older you get.

These are 5 of the best ways to keep your immune system strong and stay healthy and disease-free.

#1 Sleep

If you’re going to be stuck at home, you may as well use this opportunity to catch up on something most people don’t get enough of: sleep.

Don’t gloss over this one.

Poor sleep increases your susceptibility to sickness. This makes sense, since sleep strengthens your body’s natural immune defenses. Try to keep a consistent bedtime.

#2 Whole Foods

There’s not much that whole foods like fruit, vegetables, nuts, and seeds can’t do for your health.

Whole foods provide nutrients and antioxidants that help protect you from harmful pathogens. They help fight inflammation, which is an underlying cause of numerous health conditions.

And high-fiber foods help feed the healthy bacteria in your gut. Good gut health translates to a stronger immune system. It can also help stop harmful pathogens from getting into your system through your digestive tract.

#3 Healthy Fats

Healthy fats also help combat chronic inflammation, which suppresses your immune system.

Olive oil is highly anti-inflammatory and has been shown to help fight off disease-causing bacteria and viruses. It’s also been shown to help lower the risk of chronic diseases.

Other foods that are especially high in healthy fats are salmon, chia seeds, and avocado.

#4 Fermented Foods

Fermented foods contain good bacteria that are necessary for a healthy gut. And a healthy gut is the cornerstone of a healthy immune system.

Having lots of good bacteria in your gut can help your immune system cells tell the difference between healthy calls and harmful invaders.

In fact, one study showed that kids who drank a fermented drink every day for three months had 20 percent fewer infectious diseases than those who didn’t drink the drink.

In another study, when people who were infected with rhinovirus supplemented with the beneficial probiotic strain Bifidobacterium animalis, they had a stronger immune response and lower levels of the virus in their nasal mucus.

#5 Exercise

Rigorous exercise can stress your immune system, but moderate exercise is just the ticket for keeping you healthy.

It can reduce inflammation and help your immune system cells regenerate.

And if you can do your moderate exercise out in the sun—like walking, riding a bicycle, swimming, or hiking—you’ll be getting double the benefits.