8 Ways To Strengthen Your Immune System

8 Ways To Strengthen Your Immune System

As we contemplate the devastating effects of the coronavirus, it is more important than ever to take steps now to strengthen your immune system. Typically, flu season is from October to May in the United States, and the virus affects people of all different age groups each year.  Symptoms can be mild or severe and typically last from one to two weeks.The flu might not cause serious problems for some, but there’s a much greater risk for complications in those ages 65 and older who have weakened immunities.  Here’s what you can do:

1. Get a flu vaccination

An annual flu vaccination can reduce your risk of infection by 40-60%. The vaccine works by stimulating your immune system to create antibodies, which can help protect against an infection.

2. Eat a healthy diet

Eating a healthy, nutrient-rich diet is another way to boost your immune system so that it can fight off viruses. This includes eating a diet rich in fruits and vegetables, which contain vitamins and antioxidants to promote good health.

3. Get active

Strenuous physical activity can become harder with age, but that doesn’t mean you should stop moving completely. Regular physical activity can strengthen your immune system and help your body fight off infections and viruses. Aim for at least 30 minutes of physical activity for three days a week. Exercise increases blood circulation and has an anti-inflammatory effect on the body.

4. Lower your stress level

Chronic stress can affect your immune system, decreasing its effectiveness. When under stress, the body increases the production of cortisol. This is a hormone that helps the body deal with stressful situations. To help reduce your stress level, engage in activities that you find enjoyable and relaxing, such as reading or gardening.

5. Get plenty of sleep

Sleep deprivation also reduces the effectiveness of the immune system. Sleep becomes more important with age because it also helps improve brain function, concentration, and memory. Aim for at least seven and a half to nine hours of sleep per night.

6. Maintain a healthy weight

If you’re overweight, increasing physical activity and adjusting your diet can also help you shed excess pounds. This is important because carrying too much weight has a negative impact on your immune system.

7. Quit smoking

The chemicals in cigarettes are known to damage lung tissue and increase the risk for cancer. But they can also cause respiratory illnesses such as the flu, bronchitis, and pneumonia.

8. Spend time outdoors

Vitamin D also helps strengthen the immune system. Spending additional time outdoors allows your body to naturally convert vitamin D from sun exposure.

The flu is a potentially dangerous virus especially for people ages 65 and older. It’s critical that you take proactive steps today to strengthen your immune system!

Reference:  Valencia Higuera-Healthline Media. Medically reviewed by Daniel Murrell, MD September, 2018