- 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 - 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. - 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。 - 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. - 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. - 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。 - 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 - 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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