Here are 5 ways you can help support your immune system for a strong and healthy you.
1. Get Enough Sleep
You’ve probably heard that a good night’s sleep is necessary for better health – and that goes for immune system health as well. According to the National Sleep Foundation, teens need 8-10 hours of sleep per night, adults to age 64 need 7-9 hours, and older adults (65+) need 7-8 hours of sleep.
If you’re having trouble sleeping, especially if travel, jet lag, or work schedules have thrown off your circadian rhythm, try taking a melatonin supplement about 30-60 minutes before bedtime.
2. Move Your Body or Exercise
Yes, exercise helps you have a stronger, healthier body, but did you know it also helps support your immune system? First off, exercise helps you sleep better, which as we said above, helps with immune system regulation and function.
Additionally, “moderate-intensity physical exercises stimulate cellular immunity,” according to a study by the NIH.
So moderate exercise with enough sleep is the key. Check with your healthcare provider about how much exercise and what kind is right for you.
3. Drink Plenty of Water
To help support your immune system, stay hydrated. Again, many people know that your body is made up of mostly water and that proper hydration is key to health. But you may not know that dehydration has a negative impact on your immune system.
Your body needs water for many reasons, including helping your lymph system flush toxins from your body and to help your blood carry oxygen, nutrients to your muscles and organs.
Plus, dehydration may lead to lethargy, which makes you not want to exercise (see #2) and you can see how lack of proper water intake can become a domino effect.
Experts advise drinking between 2 and 3 liters of water every day – that’s 4-6 of the 16.9 bottles of water or between 9 and 13 cups of water daily. Check with your doctor about the optimal amount of water you need based on your age, gender, health, and habits.
4. Reduce Stress
Over the past 30 years, more than 300 scientific studies on stress and immunity in humans have overwhelmingly shown that stress-induced challenges may modify our body’s immune response.
For short periods of time, stress responses can be helpful to your body’s ability to mount a defense against infection. But over time and chronic stress, your body’s immune response is negatively affected by stress. Stress can inhibit your body’s ability to regulate and coordinate your immune system response.
To help support your immune system, lower your stress levels, especially chronic stressors. Exercise, mindfulness, healthy sleep, hydration, and nutrition all help you reduce stress to more manageable levels, and in turn, help support your immune system.
5. Get the Vitamins Your Body Needs
Eating a healthy diet and taking supplements with key vitamins and minerals can help support your immune system. Studies have shown that certain vitamins and minerals such as zinc, vitamin C, and vitamin D play key roles in the immune system.
Giving your body the nutrients it needs can help support your immune system and overall health. These vitamins are known to help support immune health:
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Overall, follow these 5 tips to support your immune system throughout the year.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.