Building a solid, rock-solid foundation of health in our bodies starts with strong immunity. Strengthening our immunity system, by making intelligent dietary and lifestyle changes, can help to protect us from disease, reduce inflammation, and inner and outer body ailments. We all know that a healthy balanced diet plays a large role in our well-being, but what specific foods and habits should we follow to support our health and immunity? This article will discuss some important habits and foods we should include in our lives to build a stronger immune system.

1. Boosting Immunity Through Food

Boosting our immunity is a crucial part of maintaining our health. Eating a nutritious, balanced and varied diet is one of the best ways to strengthen our immune system.

A Few Ways To Boost Your Immune System Through Food:
• Eating foods rich in vitamins and minerals, such as fresh fruits and vegetables. The best sources are those that are green and leafy.
• Incorporating foods high in antioxidants, like berries and nuts, into your diet. These can help reduce inflammation, which is a cause of many diseases.
• A daily dose of probiotics, found in yogurt and sauerkraut, helps to maintain a healthy microbiome – the collection of bacteria in our gut.
• Eating foods that are high in Omega-3 fatty acids, such as salmon and avocados. These fatty acids have antioxidant properties that can help protect your body from disease.
• Including spices like turmeric and ginger into your meals. These spices are anti-inflammatory and can help ward off disease.

It’s important to remember that the key to boosting your immune system is eating a well-balanced diet. Avoiding processed and sugary foods helps to keep your gut healthy and your immune system strong. Eating more whole grains, legumes and lean proteins can also assist in keeping you healthy.

Drinking plenty of water and getting adequate amounts of sleep can also help to keep your body functioning optimally and to prevent illness. Regular physical activity and reducing stress levels also play an important role in maintaining a strong immune system.

Finally, incorporating foods with anti-microbial, anti-viral, and anti-fungal properties can give an extra immune system boost. Garlic, onions, and oregano are just a few examples of foods with these properties. Adding a few of these items to your regular diet may help keep your immune system strong and prepared to fight off infection and disease.

2. Establishing Immune-supporting Habits

No matter your age or current level of health, there are certain immune-supporting habits you can incorporate into your lifestyle to maximize your confidence in your body’s defenses. To begin, it is important to understand what a habit is. A habit is formed when an action becomes personalized, automatic, and specific cues prompt the completion of said action.

Here are some examples of habits to consider when setting up your immune-supporting lifestyle:

• Eat plenty of vegetables and fruits, which are packed with necessary vitamins and minerals
• Stay hydrated by drinking plenty of water throughout the day
• Maintain regular physical activity which helps your immune system produce proteins called antibodies that help fight off infection
• Adhere to a sleep schedule to ensure that your body and immune system gets enough rest
• Reduce stress as it weakens the immune system

Adding Supplements

If you feel that simply sticking to these habits is not enough to maximize your immune system’s function, consider adding supplements to your daily routine. Vitamins C and D are among some of the most researched vitamins for boosting the immune system. Vitamin C in particular is a primary antioxidant that can help protect cells from the damage caused by free radicals and also promotes a healthy inflammatory response.

However, it is important to speak with your healthcare provider before adding any sort of supplement to your daily routine to ensure that they would not interfere with any medications you might be taking.

3. Taking Time for Self-care as an Immunity Booster

With so much uncertainty in our lives right now, it’s more important now than ever to make sure we take time for ourselves. Self-care is an essential part of your daily routine, and also a great way to boost your immunity. Here are a few ways you can take time for yourself to build your immunity.

Exercise: Exercise releases endorphins which can lift your mood, give you more energy, and help your body fight off illness. Even just a 20-minute walk outside can do wonders for your mind and body.

Relax and Unwind: Make sure to keep some time in your day to relax and decompress. And don’t underestimate the power of a good night’s sleep! Taking a break from your busy schedule can help clear your mind, re-energize, and help you stay resilient against catching a cold or infection.

Eat Well: Eating a balanced diet full of fruits and vegetables is an important part of building immunity. If your diet is lacking in vital vitamins and minerals, try supplementing certain nutrient-rich foods into your meals. Eating well will ensure your body is getting the nutrition it needs to stay healthy and fight off any viruses that come your way.

Stay Hydrated: Drinking plenty of water is one of the most important things you can do for your body. Staying hydrated helps your body flush out toxins, aids digestion, and keeps your cells functioning properly. Make sure to keep your water bottle with you throughout the day, and keep track of how much water you’re drinking.

• Take time out of your day to exercise
• Find ways to relax and unwind
• Eat nutrient-rich foods
• Stay hydrated

Taking the time for these few simple things can make all the difference in how your body is able to protect against illness. So take a few moments each day to make sure you’re doing all you can to build your immunity. Your body will thank you for it!

4. Building Immunity for the Long-term

In order to build immunity for the long-term, there are several options to consider. As certain lifestyle choices are linked with an increased risk of disease, taking measures to reduce the risk of common illnesses is a great place to start. Here are some tips to help keep your immune system strong:

• Avoid smoking, as nicotine can damage the immune system.
• Maintain a healthy diet, making sure to get plenty of vitamins and nutrients from fruits, vegetables, and lean proteins.
• Exercise regularly as physical activity is key to a healthy immune system.
• Get enough sleep every night, as deprivation can inhibit the body’s ability to fight off infection.

Although diet and lifestyle habits are essential for immunity, it’s also a good idea to schedule regular doctor visits. Medical professionals can advise patients on vaccines and other possible measures that can help boost immunity. Annual check-ups are a great way to ensure any underlying health problems are caught early.

Along with doctor-recommended vaccines, probiotics may also contribute to long-term immune system health. Probiotic supplements can help replenish beneficial bacteria that helps to maintain a strong gut barrier, allowing our systems to better fend off germs that can lead to illness.

Building immunity is an ongoing process. To ensure your body is as healthy and prepared as possible for a long time, it’s best to adopt healthy habits and make regular visits to your doctor.

Make sure to nourish your body with essential vitamins and minerals while maintaining a healthy lifestyle in order to maintain a strong immune system all year round. With the right food and habits, you can go from feeling sick to feeling super in no time!