Immune Health and Support

Improve Your Immune System

Tips on how to take control of your health by improving your immune system first:

• Eat as often as 3 to 6 times a day.

  Good news — food is your friend! Specifically foods such as:

  • fresh fruits and vegetables
  • cereals, pastas, and rice with whole grain and fiber
  • yogurt and milk
  • lean meat, poultry, and seafood

  Eat 3 meals a day or 6 smaller meals each day, every day to help improve your immune health.

• It's easy as C, D, E: incorporate vitamins C, D, and E into your daily diet.

  Vitamin C is found in many citrus fruits like oranges, lemons, and grapefruit but is also found in strawberries and bell peppers. Vitamin E is found in nuts but also in many of the oils you use when cooking, like olive oil. Vitamin D is found in certain fortified foods like milk and yogurt and in fish like salmon.

• Get regular, moderate exercise.

  You don't need to spend hours a day on a treadmill to get the kind of exercise that will improve your immune health. Studies show you simply need 2.5 hours of exercise a week, which breaks down to around 20 minutes of activity a day. Moderate exercise includes brisk walking, raking leaves, swimming, and so on.

• Go to bed.

  Getting sleep might be easier said than done, but busy people can help place importance on sleep by setting aside time into their schedule for rest and relaxation. Getting 7 to 8 hours of sleep each night is best for boosting your immune system health.

• Choose flavonoid foods.

  Flavonoids are foods with antioxidants, like blueberries, bananas, and tea. Flavonoids can repair cellular damage, thereby improving health. Many flavonoids are also known to fight against aging.

• Probiotics.

  Probiotics are forms of "gut bacteria" that can help control immune response. Yogurt, sauerkraut, and dark chocolate are examples of probiotic foods.

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