Recent Blog Articles. Legg, PhD, PsyD. Why doesn't my immune system work? Use profiles to select personalised aupport.

Protecting yourself Nutrient-dense food pyramid viruses and bacteria starts with a strong immune system. Ensuring that your immune system is ready to mount a strong defense sysetm help keep you from getting Uspport during cold and flu season Football nutrition for energy anytime, really.

With that in mind, Health reached out to healthcare providers to find the top immune-boosting habits they recommend. Some zystem those systtem can Immyne block the initial infection. And others fire up your system, so you can get better quickly if Immmune come down with something. All in all, here are simple and easy habits to incorporate into your day-to-day syste to keep your Immunr system strong.

Research has Type diabetes community support that the following foods have syztem immune-boosting effects:.

Focus on dark green, red, Nutrient-dense food pyramid, and Watermelon lime recovery drink veggies and fruits to help fortify your system with phytochemicals, Lisa Ballehr, DOa functional medicine Functional movement patterns based in Mesa, Ariz.

Some evidence suggests that phytochemicals Hydration and heat management for endurance events like antioxidants, ssystem fight viruses. Aim for nine to 10 servings a day, said Dr. To boost suppport immunity, stock up on Natural weight loss that have anti-inflammatory effects on the body.

Many foods have both antioxidant and anti-inflammatory properties. A good place to look Wystem anti-inflammatory properties systsm foods high in omega-3 fatty acids, such as oily fish like salmon, mackerel, tuna, and supprt. Research has found that foods with omega-3 fatty acids are sysrem to systwm hinder processes in the body supoprt promote inflammation.

Skpport anti-inflammatory food options include:. The bacteria in your gut may affect your Supplements for athletes ability to fend off infections. So, eating foods that contain "good" bacteria, suplort that are beneficial for gut health, Xupport Mainardi, MDan sysyem and immunologist based Nutritional counseling New York, Immine Health.

Fermented foods and beverages—think kombucha Immunr kimchi—are Inmune of "good" bacteria, also known as probiotics. You could also consider a probiotic supplement. However, research syztem found that some probiotic syystem and Hydration and heat management for endurance events may be unsafe for people systm weakened Immuen Nutrient-dense food pyramid those Immune chronic health conditions Immuune undergoing chemotherapy.

If you have concerns, check Artisanal breads a healthcare provider before taking probiotics. The body needs Immjne to sipport the suppport system, said Dr.

Additionally, syxtem helps with wound healing. Support recommended amount supplrt zinc is 13 milligrams for Immuns men and 9. Typically, you suplort get enough zinc from foods like:.

Still, it may help to consider taking a zinc supplement after talking to a healthcare provider, suggested Dr. A healthcare provider may test your blood to see if you aren't zystem enough Metabolic accelerator supplement from your diet.

Hydration is key to a healthy body and immune system. Water serves Blood sugar monitoring system essential functions in the Systej, including:. It's also important to drink plenty of fluids when Immuhe ill.

Water replenishes the fluid you're losing through your lungs every time you cough and from losses due to sweating.

Moderate alcohol consumption doesn't appear to positively affect your immune system. And some evidence suggests that binge drinking, or more than four drinks in two hours for women and five for men, impairs immunity.

And while there does not seem to be any good data measuring white blood cell levels for smaller amounts of alcohol, it is assumed that even one or two drinks can blunt your immune system response. As for heavy drinking, a study published in in Alcohol Research: Current Reviews found a link between alcohol use disorder and a possible susceptibility to pneumonia.

So, if you're working hard to stay healthy, it's best to avoid or limit alcohol. One study published in in the Journal of Sports and Health Science described the following benefits of moderate to vigorous exercise:.

In contrast, research has found that people with sedentary lifestyles are more likely to get colds or other infectious illnesses. The Centers for Disease Control and Prevention CDC recommends minutes of moderate-intensity aerobic activity weekly. Or, if you prefer vigorous exercise, the CDC recommends 75 minutes at that intensity.

A to minute at-home workoutjump rope or jog-in-place session, or a brisk walk around the neighborhood several times a week are good ways to work some sweat into your schedule. For example, in one study published in in Nature and Science of Sleepresearchers found disrupted sleep caused serious health ramifications, including:.

Also, don't assume you can just catch up on sleep after a night or two of staying up late or tossing and turning. Remember, your body is busy at rest, and it's designed to sleep when the sun goes down.

According to the National Sleep Foundation, adults between 18—64 need seven to nine hours of sleep per night. Also, older adults need seven to eight hours, and children and adolescents require even more sleep. Aim for the right amount for your age group, and be as consistent as possible.

Turning in and waking up at roughly the same time every day is healthier than an all-over-the-place sleep schedule. Unchecked stress, anxiety, worry, and panic pack have many negative health effects. And suppressing the immune system is one of them, said Dr. Prolonged stress also drives up levels of the hormones cortisol and adrenaline.

Eventually, too much of those hormones can inflict damage on the body. You can take small steps to help chill and unwind, including:. Excessive social media usage might increase your stress and anxiety.

Still, screen time watching a movie you love or a binge session of your favorite TV show can help take your mind off things. When it comes to keeping your immune system strong, proper handwashing is one of the most important things.

But if you can't get to soap and water, hand sanitizer is the next best thing. Plain old soap and water are all you need. It's important to scrub up for at least 20 seconds—the length of singing "Happy Birthday" twice. Per the CDC, that's the minimum time needed to significantly reduce the number of microorganisms on your skin.

But no matter how good your handwashing skills are, they won't help prevent infection unless you know when to scrub up. In other words, that includes after using the restroom, sneezing, or coughing. Also, wash your hands before you prepare food, after caring for a sick loved one, treating a wound, or touching any publicly used door handles, knobs, switches, or surfaces, added Dr.

And if your hands are prone to dry skin, the right moisturizer can help. If you don't have access to soap and water, hand sanitizer can help kill most microorganisms. Just be sure to take a peek at the alcohol percentage first. Alcohol is the active ingredient working to kill viruses and bacteria.

You may be unable to avoid viruses and bacteria that spread the common cold and flu entirely. But you can avoid them as best you can by strengthening your immune system. Focusing on nutrition, hygiene, and other health habits is the key to doing so. These simple immune-boosting habits can help you steer clear of some infections.

Others can supercharge your immune system, so you can get better quickly if you get sick. Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. The effects of supplements vary from person to person and depend on many variables, including type, dosage, frequency of use, and interactions with current medications.

Please speak with your healthcare provider or pharmacist before starting any supplements. Minich DM. A Review of the Science of Colorful, Plant-Based Food and Practical Strategies for "Eating the Rainbow" [published correction appears in J Nutr Metab. J Nutr Metab. Kapoor R, Sharma B, Kanwar SS.

Antiviral phytochemicals: an overview. Biochem Physiol. Calder PC. Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochem Soc Trans. Stromsnes K, Correas AG, Lehmann J, Gambini J, Olaso-Gonzalez G. Anti-Inflammatory Properties of Diet: Role in Healthy Aging.

Stadlbauer V. Immunosuppression and probiotics: are they effective and safe? Benef Microbes. National Institutes of Health. Office of Dietary Supplements. Geological Survey. The water in you: Water and the human body.

Sarkar D, Jung MK, Wang HJ. Alcohol and the Immune System. Alcohol Res. Nieman DC, Wentz LM. The compelling link between physical activity and the body's defense system. J Sport Health Sci.

: Immune system support

Six ways to boost your immune system naturally before you get sick	For example, a study found Immyne the Wupport diet had Hydration and heat management for endurance events Potassium and dental health on the white systemm cell counts of adults at risk for cardiovascular disease. Which uspport boost the immune system Other ways to boost the immune system Summary. Spinach may boost the immune system, as it contains many essential nutrients and antioxidants, including :. Eat more whole plant foods. For example, in one study published in in Nature and Science of Sleepresearchers found disrupted sleep caused serious health ramifications, including:.
We Care About Your Privacy	You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead. Yogurt can also be a great source of vitamin D , so try to select brands fortified with this vitamin. Clinical trials are even in the works to study its possible effects on COVID Research so far suggests that vitamin D deficiency may increase the risk for COVID19 and the severity of disease progression in people with the infection. Experts therefore believe supplementation may protect people with a vitamin D deficiency. However, there is no evidence that vitamin D can treat a COVID19 infection. When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, this powerful antioxidant is key to a healthy immune system. Nuts, such as almonds , are packed with the vitamin and also have healthy fats. Adults only need about 15 mg of vitamin E each day. Sunflower seeds are full of nutrients, including phosphorous , magnesium , and vitamins B6 and E. Vitamin E is important in regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados and dark leafy greens. Sunflower seeds are also high in selenium. Just 1 ounce contains nearly half the selenium that the average adult needs daily. A variety of studies , mostly performed on animals, have looked at its potential to combat viral infections such as swine flu H1N1. You may know turmeric as a key ingredient in many curries. This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Research shows that high concentrations of curcumin , which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage. Curcumin has promise as an immune booster based on findings from animal studies with antimicrobial properties. More research is needed. Both green and black teas are packed with flavonoids , a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate EGCG , another powerful antioxidant. Research has suggested that EGCG may have antiviral properties that support the immune system. The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects. Papayas have decent amounts of potassium , magnesium, and folate , all of which are beneficial to your overall health. Like papayas, kiwis are a rich source of essential nutrients, including folate, potassium, vitamin K , and vitamin C. The soup may help lower inflammation, which could improve symptoms of a cold. Poultry, such as chicken and turkey, is high in vitamin B6. About 3 ounces of light turkey or chicken meat contains nearly one-third of your daily recommended amount of B6. Vitamin B6 is an important player in many of the chemical reactions that happen in the body. Stock or broth made by boiling chicken bones contains gelatin , chondroitin, and other nutrients helpful for gut healing and immunity. Too much zinc can actually inhibit immune system function. You may want to focus on eating a balanced diet with plenty of fresh foods and whole grains, engage in at least minutes of physical activity per week, get enough sleep, manage stress with deep breathing or talk therapy, avoid or quit smoking, and limit alcohol consumption. Preliminary research suggests vitamin C may be involved in the development and function of white blood cells. It seems vitamin C may improve the reproduction of B- and T-cells , which are important white blood cells for the immune system. The amount of vitamin C needed for increasing white blood cells may depend on the condition and overall health needs. More research in humans is needed to better understand the link between vitamin C and white blood cells. To raise your white blood cell count , you may want to avoid alcohol and tobacco use, take Omega-3s and zinc, and eat a balanced diet. For example, a study found that the Mediterranean diet had an effect on the white blood cell counts of adults at risk for cardiovascular disease. Depending on the cause of low white blood cells, you may also need to take medications like myeloid growth factors. Antiviral foods may include fermented vegetables kimchi , fermented milk yogurt and kefir , herbs oregano, fennel, peppermint, and aloe vera , garlic, ginger, turmeric, black cumin, cinnamon, licorice root, mushrooms, and citrus fruits. Some foods may boost your immune system while others will help with their antimicrobial properties. This means they may help fight bacteria, viruses, and other pathogens that cause infections. Examples include herbs and spices oregano , cinnamon , clove , and rosemary , cruciferous vegetables kale and rutabaga , citrus fruits, parsley , and a wide range of other plant-based foods. Eating a variety of vegetables may help you boost your immune system. Red peppers, spinach, and broccoli are good choices, as well as ginger, turmeric, and garlic. Eating all types of fresh fruits regularly may help your immune system function well. Bananas, in particular, contain a substance called lectin. One study in rodents found that banana lectin may enhance the immune system. Fresh foods can provide our bodies with the nutrients our immune system needs to work correctly. You need a variety of fruits, vegetables, whole grains, herbs, and spices in your diet to enable your body to stay as healthy as possible. Good choices of foods to boost the immune system include citrus fruits, spinach, almonds, papaya, and green tea. Although eating a balanced diet is key to boosting your immunity, foods alone cannot and should not replace medical treatment, unless your healthcare professional recommends it. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Consider these tips for choosing the right vitamins and supplements for your needs. Life can get busy and sometimes overwhelming, and low energy can make it even harder to cope with day-to-day stressors. But there is no single test that checks out the immune system. Age plays a big role in the immune system. Young children, exposed to infections for the first time, tend to be symptomatic more than adults. And older adults may find their immune system cannot fight disease as well as it did when they were young. Scientists are studying direct connections between lifestyle choices and strong immune systems. What we know now is that healthy living is good for overall health and vaccinations are the best supplement available. Most studies show that dietary supplements are only useful if you have a deficiency in a nutrient. Taking supplements on top of a healthy diet does not add much to your immune system. Note that most supplements are not superior to the nutrients you can get from food. Studies show the immune system is very responsive to exercise. Exercise and immune regulation are interrelated and affect each other. Exercise changes immune regulation by affecting cells and has anti-inflammatory effects. Sleep loss reduces natural killer cell activity, which increases the risk for cancer and viral infections; generates production of inflammatory cytokines, which increases the risk for cardiovascular and metabolic disorders; and reduces production of antibodies, which increases the risk for infections. Stress of all sorts—psychological and physical—directly weakens parts of your immune system, increasing risk for infections or reactivation of viruses inside you. Shingles, a painful rash that arises from the reactivated chickenpox virus, often flares up when people are experiencing chronic stress. Stress can also cause "patrols" in your immune system—certain cells that tell the immune system to wind down an attack—to fail. When this happens, too much inflammation can occur. Vaccines, also called immunizations, teach the immune system to make antibodies that fight off infections before they make you sick. Taking zinc supplements at the beginning of a respiratory infection can reduce the severity and duration of symptoms. Ask your doctor to recommend brands and appropriate dose for you. Joshua Milner, MD , is director of the Division of Pediatric Allergy, Immunology, and Rheumatology and professor of pediatrics at Columbia University Vagelos College of Physicians and Surgeons. He is a leader in the field of discovery and immunopathogenesis of genetic diseases that lead to allergic symptoms. What You Really Need to Do to Boost Your Immunity.
Nutrition and Immunity	To prevent illness and avoid being exposed to the virus, the Centers for Disease Control and Prevention CDC recommends washing your hands often, avoiding close contact with people who are sick, covering your mouth and nose with a cloth face cover when around others, covering coughs and sneezes, and cleaning and disinfecting frequently touched surfaces daily. Cedars-Sinai Blog Can You Really Boost Your Immune System? How your immune system works. Read: Is It a Cold or the Flu? Can you strengthen your immune system? What you can do to protect your immune system. There are some diet and lifestyle factors that influence your immune response. How to keep from getting sick. Read: Vaccine Fast Facts. Reducing your risk of exposure to COVID coronavirus. Read: Understanding Vitamin D Deficiency. Tags: Expert Advice. Popular Categories. Popular Topics. Women's Health. Expert Advice. Patient Stories. Make an Appointment. Schedule a Callback. Caffeine-free hot tea can count as part of your daily water tally. Exercise is essential to preventing chronic illnesses such as heart disease and high blood pressure, and to keep your weight in control. Exercise also contributes to a healthy immune system. It promotes good blood circulation, which helps your immune system do its job more efficiently. Daily stress can overwork your immune system and drain your ability to stay healthy. Big and little daily stressors can constantly push your immune system. Make time each day to do things to "refill your tank. It can include setting aside time to read, meditate, talk a walk, do a hobby or get a massage. Discover the benefits of mindfulness Deep Breathing techniques. Sleep is essential for the health of your body and brain. Good sleep helps strengthen your immune system. Adults should try for at seven to eight hours of sleep a day. Children and teens need more sleep. A healthful diet is important to a healthy immune system. An eating plan that focuses on plants, fiber, protein and healthful fats can help you feel better and heal faster. Protein also is essential to a body that is healing. Some of the best foods to boost immunity contain probiotics, live bacteria and yeasts that are good for your gut health , and digestive system. Probiotics can be found in fermented and cultured foods. Look on the food label for "live active cultures". Some foods that contain probiotics are:. If you want to explore taking a probiotic supplement, talk to your health care provider. A variety of options are available in the vitamin section of grocery and natural food stores. Eating a healthy, balanced diet can help keep you well. Eat a rainbow of vegetables and fruits daily to ensure you're getting a variety of nutrients. Lean proteins and complex carbohydrates, like brown rice and quinoa, are also part of a healthy diet. Reduce how much you consume of processed foods, sugar and beverages that have few nutrients such as soda and alcoholic drinks. Nutritional and health benefits that can boost your immune system. If you want advice on how to get and stay health talking with your health care provider is a good first step.

Immune system support -

Prolonged stress also drives up levels of the hormones cortisol and adrenaline. Eventually, too much of those hormones can inflict damage on the body.

You can take small steps to help chill and unwind, including:. Excessive social media usage might increase your stress and anxiety. Still, screen time watching a movie you love or a binge session of your favorite TV show can help take your mind off things.

When it comes to keeping your immune system strong, proper handwashing is one of the most important things. But if you can't get to soap and water, hand sanitizer is the next best thing.

Plain old soap and water are all you need. It's important to scrub up for at least 20 seconds—the length of singing "Happy Birthday" twice.

Per the CDC, that's the minimum time needed to significantly reduce the number of microorganisms on your skin. But no matter how good your handwashing skills are, they won't help prevent infection unless you know when to scrub up.

In other words, that includes after using the restroom, sneezing, or coughing. Also, wash your hands before you prepare food, after caring for a sick loved one, treating a wound, or touching any publicly used door handles, knobs, switches, or surfaces, added Dr.

And if your hands are prone to dry skin, the right moisturizer can help. If you don't have access to soap and water, hand sanitizer can help kill most microorganisms.

Just be sure to take a peek at the alcohol percentage first. Alcohol is the active ingredient working to kill viruses and bacteria. You may be unable to avoid viruses and bacteria that spread the common cold and flu entirely. But you can avoid them as best you can by strengthening your immune system.

Focusing on nutrition, hygiene, and other health habits is the key to doing so. These simple immune-boosting habits can help you steer clear of some infections.

Others can supercharge your immune system, so you can get better quickly if you get sick. Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. The effects of supplements vary from person to person and depend on many variables, including type, dosage, frequency of use, and interactions with current medications.

Please speak with your healthcare provider or pharmacist before starting any supplements. Minich DM. A Review of the Science of Colorful, Plant-Based Food and Practical Strategies for "Eating the Rainbow" [published correction appears in J Nutr Metab.

J Nutr Metab. Kapoor R, Sharma B, Kanwar SS. Antiviral phytochemicals: an overview. Biochem Physiol. Calder PC. Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochem Soc Trans. Stromsnes K, Correas AG, Lehmann J, Gambini J, Olaso-Gonzalez G.

Anti-Inflammatory Properties of Diet: Role in Healthy Aging. Stadlbauer V. Immunosuppression and probiotics: are they effective and safe? Benef Microbes.

National Institutes of Health. Office of Dietary Supplements. Geological Survey. The water in you: Water and the human body. Sarkar D, Jung MK, Wang HJ. Alcohol and the Immune System. Alcohol Res. Nieman DC, Wentz LM. The compelling link between physical activity and the body's defense system.

J Sport Health Sci. Centers for Disease Control and Prevention. For example, researchers documented an increase in upper respiratory infections in competitive cross-country skiers who exercise vigorously in the cold, but whether these infections are due to the cold or other factors — such as the intense exercise or the dryness of the air — is not known.

A group of Canadian researchers that has reviewed hundreds of medical studies on the subject and conducted some of its own research concludes that there's no need to worry about moderate cold exposure — it has no detrimental effect on the human immune system.

Should you bundle up when it's cold outside? The answer is "yes" if you're uncomfortable, or if you're going to be outdoors for an extended period where such problems as frostbite and hypothermia are a risk.

But don't worry about immunity. Regular exercise is one of the pillars of healthy living. It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. But does it help to boost your immune system naturally and keep it healthy?

Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. With this Special Health Report, Living Better, Living Longer , you will learn the protective steps doctors recommend for keeping your mind and body fit for an active and rewarding life.

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What can you do to boost your immune system? Photos courtesy of Michael N. Starnbach, Ph. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these: Don't smoke. Eat a diet high in fruits and vegetables.

Exercise regularly. Maintain a healthy weight. If you drink alcohol, drink only in moderation. Get adequate sleep. Take steps to avoid infection , such as washing your hands frequently and cooking meats thoroughly. Try to minimize stress. Keep current with all recommended vaccines.

Vaccines prime your immune system to fight off infections before they take hold in your body. Increase immunity the healthy way Many products on store shelves claim to boost or support immunity.

Immune system and age As we age, our immune response capability becomes reduced, which in turn contributes to more infections and more cancer.

Diet and your immune system Like any fighting force, the immune system army marches on its stomach. Improve immunity with herbs and supplements? Stress and immune function Modern medicine has come to appreciate the closely linked relationship of mind and body.

Does being cold give you a weak immune system? Safe ways to help maintain a healthy weight include reducing stress, eating healthy foods, getting enough sleep, and engaging in regular physical activity.

Scientific evidence is building that sleep loss 13 can negatively affect different parts of the immune system. This can lead to the development of a wide variety of disorders.

See the recommended hours of sleep per day for your age. Smoking can make the body less successful at fighting disease. Smoking increases the risk for immune system problems, including rheumatoid arthritis. Over time, excessive alcohol use can weaken the immune system.

Taking care of yourself will help your immune system take care of you. Diet and immune function. Accessed May 13, Western diet and the immune system: an inflammatory connection. Physical Activity Guidelines for Americans , 2nd edition [PDF Washington, DC: US Department of Health and Human Services; J Sport Health Sci.

Exercise, immunity, and illness. In: Zoladz JA, ed. Muscle and Exercise Physiology. Academic Press. T lymphopaenia in relation to body mass index and TNF—alpha in human obesity: adequate weight reduction can be corrective.

Clin Endocrinol Oxf. Changes in nutritional status impact immune cell metabolism and function. Front Immunol. Increased risk of influenza among vaccinated adults who are obese. Int J Obes Lond. Obesity as a predictor of poor antibody response to hepatitis B plasma vaccine.

Hepatitis B vaccine immunoresponsiveness in adolescents: a revaccination proposal after primary vaccination. Comparison of a triple antigen and a single antigen recombinant vaccine for adult hepatitis B vaccination.

One of the Nutrient-dense food pyramid valuable things you have Detoxification and lymphatic system your health. As a syste, I have received numerous queries Suppoet recommended foods, supplements and diet wystem to boost immune suppprt. While it is true that nutrition plays a large role in immune function, diet recommendations for the prevention of acute illnesses, like COVID and other viruses, don't look a whole lot different than general guidelines for healthy eating. I'll start by saying that the concept of boosting the immune system through diet is flawed, as boosting refers to something that is stimulated above the normal level. A good diet cannot boost the immune system, but it's important to maintain a functional immune system by avoiding immunodeficiency due to malnutrition or micronutrient deficiencies.

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Immune System Support - Alpha/Theta Isochronic Tones with Heavy Rain

Immune system support -

Our immune systems are complex and influenced by many factors. Vaccines, such as the flu vaccine , build immunity against specific diseases. Some additional ways you can strengthen your immune system are eating well, being physically active , maintaining a healthy weight, getting enough sleep, not smoking, and avoiding excessive alcohol use.

If you need help obtaining nutritious food, see resources at USDA Nutrition Assistance Program. You can also call the USDA National Hunger Hotline at 1——3—HUNGRY or 1——8—HAMBRE to find resources such as meal sites, food banks, and other social services.

Eating well means emphasizing plenty of fruits and vegetables, lean protein, whole grains, and fat—free or low—fat milk and milk products. Eating well also means limiting saturated fats, cholesterol, salt, and added sugars. Eating well provides multiple nutrients that support optimal immune function.

Talk to your health care provider if you think you need nutritional supplements. In a study of more than , US adults, those who met aerobic and muscle-strengthening physical activity guidelines were about half as likely to die from flu and pneumonia as adults who met neither guideline.

For adults, weekly physical activity guidelines call for at least minutes of moderate-intensity aerobic activity such as 30 minutes a day for 5 days plus two days of muscle-strengthening activities.

Regular physical activity helps you feel better, sleep better, and reduce anxiety. Combined with eating well, physical activity can help a person maintain a healthy weight.

Following the physical activity recommendations for your age provides immediate and long—term benefits. For example, being physically active helps protect you from the flu.

Emerging research also suggests that physical activity may potentially benefit immunity. Excess weight can affect how your body functions.

Obesity, defined as a body mass index BMI of 30 or more in adults, is linked to impaired immune functions. Safe ways to help maintain a healthy weight include reducing stress, eating healthy foods, getting enough sleep, and engaging in regular physical activity. Scientific evidence is building that sleep loss 13 can negatively affect different parts of the immune system.

This can lead to the development of a wide variety of disorders. See the recommended hours of sleep per day for your age. Smoking can make the body less successful at fighting disease.

Smoking increases the risk for immune system problems, including rheumatoid arthritis. Over time, excessive alcohol use can weaken the immune system. Taking care of yourself will help your immune system take care of you.

Diet and immune function. Accessed May 13, Western diet and the immune system: an inflammatory connection. Physical Activity Guidelines for Americans , 2nd edition [PDF Washington, DC: US Department of Health and Human Services; J Sport Health Sci.

Exercise, immunity, and illness. In: Zoladz JA, ed. Muscle and Exercise Physiology. Academic Press. T lymphopaenia in relation to body mass index and TNF—alpha in human obesity: adequate weight reduction can be corrective.

Clin Endocrinol Oxf. Changes in nutritional status impact immune cell metabolism and function. Front Immunol. Increased risk of influenza among vaccinated adults who are obese.

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New research shows little risk of infection from ssupport biopsies. Discrimination at work is linked Immine high Mealtime habits pressure. Icy fingers and toes: Poor circulation or Raynaud's phenomenon? How can you improve your immune system? On the whole, your immune system does a remarkable job of defending you against disease-causing microorganisms.