Does it seem like coughs, colds, and flu always stay close to you? If you’re constantly sick and you’re tired of being a magnet to illnesses, it’s time to strengthen your protective barrier – your immune system.

The good news is that there are simple and actionable ways you can strengthen your immune system to avoid getting sick. Here’s how you can do it.

1. Steer Clear of Processed Foods

You should avoid gluten, sugar, and processed foods as they can dramatically compromise your immune function. Instead, opt for a smoothie filled with healthy fats, with ingredients such as:

  • Almond or coconut milk
  • Almond butter
  • Avocado
  • Chia seeds
  • Frozen berries
  • Good protein powder

Foods such as fruits and vegetables are rich in antioxidants which will help boost your overall health and protect you from various diseases. Moreover, nutrient-dense foods like berries, salmon, leafy greens, and sweet potatoes have anti-inflammatory properties that build immune system defenses.

If you don’t have time to prepare healthy foods, taking a natural immune booster supplement can ensure that you still get enough nutrients for your immunity.

Read More: Common Nutrient Deficiencies in Vegetarians

Eat yogurt for breakfast

The probiotics in yogurt can strengthen your body’s immune system and help fight off infection. Besides soaking under the sun, you can also get vitamin D by eating yogurt.

Reach for zinc

Eating foods rich in zinc such as pumpkin seeds, oysters, spinach, beans, and nuts can shorten the duration of your cold. This is because it has powerful immune-boosting effects that stop the reproduction of a cold’s cell. If you feel you’re starting to get colds, supplement your diet with 25mg of zinc daily.

2. Keep Up with Your Exercise Routine and Get Enough Sleep

Breaking a sweat to burn your calories can reduce your risk of getting a cold and certain diseases. If you feel well enough to exercise, do it, as it can serve as your immune booster.

Besides keeping your body active through an exercise routine, you also need to get enough sleep to recharge. Go for at least seven hours of sleep each night and try taking a power nap for 20 minutes.

It is tempting to binge-watch your favorite show until late at night, but if you don’t want your lack of sleep to wreak havoc on your immune system, do yourself a favor and sleep on time.

3. Maintain Cleanliness and Improve Circulation at Home

The easiest way you can get a flu virus is by touching contaminated substances. The hot spots for contamination are computers, phones, desks, and other things that you constantly come into contact with. It’s crucial to disinfect and maintain the cleanliness of your home through frequent and effective housekeeping.

Tired of being cooped up in your home? Indoor air can be five times as polluted as outdoor air, so air out your home on a daily basis by opening windows. Having houseplants is another great way to help purify the air around your home.

4. Soak Up the Sun

Venturing outside when the sun’s shining brightly is good for your immunity because the sun gives off vitamin D which powers up your immune system. Just don’t overdo it; too much sun exposure can result in skin cancer and sunburns.

Your body only needs a few minutes under the sun to get vitamin D. Stand in the sunshine for about 15 to 20 minutes a day to get the dosage you need.

Read More: Health Benefits of Probiotics and Natural Probiotics

5. Laugh as Much as You Can

There is a reason why laughter is considered the best medicine. Simply indulging in a good laugh, frequently, and having a positive attitude can lower your stress levels and promote sleep. These are crucial elements for one to have a healthy body.

Stay away from negativity and dwell on happy things. After all, being happy is the simplest thing you can do to boost your health.

6. Strengthen Your Gut

A strong immune system will rely greatly on a healthy gut. The good microbes living in your gut not only help you digest food but also help regulate your hunger, weight, metabolism and immune system.

The key to a healthy body starts by strengthening your immune system. Now that you know what you can do to enrich your immunity and avoid getting sick, make these a part of your day-to-day routine and observe all the positive changes they can bring.


Frank L. Jaksch Jr. is the Chief Executive Officer and a co-founder of ChromaDex. He oversees research, strategy and operations for the Company with a focus on scientific and novel products for pharmaceutical and nutraceutical markets. Mr. Jaksch earned a B.S. in Chemistry and Biology from Valparaiso University.

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