Your immune system is your main line of defense against illness, so it only makes sense that you'd want to keep it in top shape. That's especially true during cold and flu season—and with continued outbreaks of COVID-19.
Prevention magazine says there are a few science-backed approaches you can take to boost your immune system, most of which are recommended for overall wellness:
1. Keep your alcohol intake in check.
"High alcohol intake has been shown to suppress immune function," says Jessica Cording, M.S., R.D., author of The Little Book of Game-Changers. Plus, booze "can be dehydrating, and hydration is really important for protecting yourself from illness." When you're dehydrated, your cells aren't able to function at their optimal level—and that can open up the door for you to get sick, Cording explains.
2. Reduce your stress levels.
Stress seems harmless enough once you get over whatever you're anxious about, but studies show it can compromise or suppress the immune system and make us more vulnerable to infection.
Specifically, research has found that stress causes a release of the hormone cortisol, which can boost inflammation, a precursor to many diseases, in your body. Chronic stress may also interfere with the infection-fighting ability of your white blood cells, making you more susceptible to contracting illnesses.
3. Eat plenty of fruits and vegetables.
Putting a rainbow of fruits and vegetables on your plate can do your immune system a solid, says Beth Warren, R.D., founder of Beth Warren Nutrition and author of Secrets of a Kosher Girl. "Fruits and veggies help arm your body with antioxidants it needs to fight oxidative stress, which includes contracting a sickness in your body," she says.
Not sure how much you need? The U.S. Dietary Guidelines for Americans recommends that people who eat 2,000 calories daily have 2 cups of fruit and 2.5 cups of vegetables daily. Some solid options: leafy greens, bell peppers, citrus fruits, sweet potatoes, and berries. What are your favorite fruits and vegetables that you prefer?
4. Load up on vitamin D.
Vitamin D plays an important role in supporting the immune system by helping your body produce antibodies, which can then fight illness, Cording says.
"Active vitamin D gets sent to different areas of your body, including your bones, intestines, colon, brain, and immune cells, where it binds with the receptors on these cells and ultimately turns them on," adds Warren.
The kicker: Most people don't get enough of it. Your body primarily produces vitamin D from the sun's U.V. rays (it's called the sunshine vitamin for a reason!), but you can also load up on vitamin-D-rich foods to boost your intake, including fatty fish and seafood, mushrooms, eggs (don't skip the yolk), and fortified foods, Cording says. If you suspect your vitamin D intake is low and would like to take a supplement, be sure to talk to your doctor. He or she can do a blood test to determine your appropriate dosage.
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