Feel your best with actionable tips.
1. Drink more water.
Drawing from her background in internal medicine and allergy/immunology, Amy Shah, M.D., a double board-certified doctor and author of I’m So Effing Hungry, explains that the majority of our body composition is made up of water. “For the immune system to function properly, we need to be able to carry our immune cells where they need to go,” she said. “When we are dehydrated, we cannot [carry our immune cells where they need to go] and there seems to be impaired function of certain immune functions.” READ MORE
2. Test your vitamin D levels.
“[Vitamin D] regulates two of the body’s immune responses: the innate immune response, which your body uses to identify pathogens and recruit immune cells to attack them, and the adaptive immune response, where your immune cells have a ‘memory’ that elicits an enhanced response to a previously identified pathogen,” explains Laura Kunces, Ph.D., R.D., the Vice President of Medical Strategy at Thorne. “Vitamin D is needed to support your body’s immune responses any time, but especially during the winter bug season.” If tests show your vitamin D intake is low, consider taking a supplement, suggests Kunces. “Sun is typically the best source, and there is less and lower quality sun in winter months,” she adds. READ MORE
3. Move your body more.
Kunces also encourages regular exercise that will increase your heart rate for 30 minutes. This will “help improve white blood cell count, promote blood flow — which includes circulating immune cells — flush bacteria from places like the nasal or oral cavity out of the lungs and airways, and help move them to be excreted from the body,” Kunces explains. READ MORE
4. Prioritize foods rich in vitamins C and E.
“Vitamins C (ascorbic acid) and E are antioxidants [that] help when your body is depleted of its natural ability to defend on its own,” says Kunces. “Supporting your diet with foods and supplements that contain vitamins C and E will help your internal antioxidant system.” Similarly, seek out foods boasting zinc, protein, and B vitamins, she suggests. READ MORE
5. Minimize long-term stress.
“Stress is unavoidable and can also be beneficial. Periods of short-term stress can help keep the body alert, focused, and respond quickly,” Kunces explains. “During long-term, chronic stress, such as what occurs when dealing with daily stress at work, the stress response is triggered but it does not end. The body can’t return to normal.” She adds, “Body systems that are perpetually hyper-activated, like the cardiovascular system, can begin to collapse, while body systems that are perpetually suppressed, like the immune system, leave you vulnerable to disease because they can’t function fully.” READ MORE
6. Sleep better every night.
Getting a quality night’s sleep helps the body produce proteins and white blood cells that fight infection and inflammation. For your best sleep, consider limiting blue light exposure at least 30 minutes before bedtime, wearing a sleep mask, and journaling every day to relax your mind. READ MORE
7. Adopt a sober lifestyle.
According to the World Health Organization, no level of alcohol consumption is safe for health. While happy hour brings good times and camaraderie, drinking heavily can weaken your immune system by reducing the amount of “good bacteria” your body needs to fend off illness. Consider cutting back on alcohol — especially sugary cocktails — to promote longevity and embrace a healthier lifestyle. READ MORE