1. Get enough sleep
    -Sleep and immunity are closely tied.
    -In fact, inadequate or poor quality sleep is linked to a higher susceptibility to sickness.
    -Getting adequate rest may strengthen your natural immunity. Also, you may sleep more when sick to allow your immune system to better fight the illness
  2. Eat more whole plant foods
    -Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens.
    -Several whole plant foods contain antioxidants, fiber, and vitamin C, all of which may lower your susceptibility to illness.
  3. Eat more healthy fats
    -Healthy fats, like those found in olive oil and salmon, may boost your body’s immune response to pathogens by decreasing inflammation.
    -Although low-level inflammation is a normal response to stress or injury, chronic inflammation can suppress your immune system。
  4. Eat more fermented foods or take a probiotic supplement
    -Fermented foods are rich in beneficial bacteria called probiotics, which populate your digestive tract .
    -These foods include yogurt, sauerkraut, kimchi, kefir, and natto.
    -If you don’t regularly eat fermented foods, probiotic supplements are another option.
  5. Limit added sugars
    -Emerging research suggests that added sugars and refined carbs may contribute disproportionately to overweight and obesity.
    -Added sugars contribute significantly to obesity, type 2 diabetes, and heart disease, all of which can suppress your immune system. Lowering your sugar intake may decrease inflammation and your risk of these conditions.
  6. Engage in moderate exercise
    -Although prolonged intense exercise can suppress your immune system, moderate exercise can give it a boost.
    -Studies indicate that even a single session of moderate exercise can boost the effectiveness of vaccines in people with compromised immune systems。
  7. Stay hydrated
    -Hydration doesn’t necessarily protect you from germs and viruses, but preventing dehydration is important to your overall health.
    -Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These complications can increase your susceptibility to illness
  8. Manage your stress levels
    -Relieving stress and anxiety is key to immune health.
    -Long-term stress promotes inflammation, as well as imbalances in immune cell function



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