How to build up your immune system

Your Guide to Staying Healthy & Supporting Your Immune System

Lately, it seems that every news article, talk show, social media account, and conversation is dominated by one pervasive topic: the coronavirus.

The effects of the disease, also known as COVID-19, have been felt around the world as numerous countries institute travel bans, quarantines, and closures in an attempt to limit the spread of the virus. These protective measures have caused concern and panic for many of us as we scramble to protect ourselves and loved ones, find childcare during school closures, and contemplate an uncertain economic future.  

While the global pandemic feels well beyond our control, there are steps we can take to support our health during these uncertain times. One thing to focus on: supporting your immune system. The immune system is an incredibly complex, intricate system that defends the body from disease by distinguishing pathogens from healthy tissues and destroying them. A strong immune system is one of the body’s best defenses against illness and infection. 

Of course, your immune system alone cannot prevent or limit the spread of a disease like the coronavirus, but it can prepare your body to fight back and give it the best chance for a successful recovery. Here are some tips for supporting your immune system and maintaining a healthy lifestyle during the current climate. 

Try to eat a healthy diet complete with antioxidant-rich foods.

The right nutrients fuel our immune systems and our ability to protect ourselves from harmful diseases. By eating a healthy, balanced diet and consuming antioxidant-abundant foods, you’re giving your body exactly what it needs to run smoothly. 

There are many whole foods out there that contain the essential vitamins, minerals, and antioxidants that your immune system needs to thrive. Here are a few fruits and vegetables to consider adding into your diet ASAP:  

  • Citrus fruits - Oranges, lemons, limes, grapefruits, and others in the citrus family are abundant in vitamin C, which is believed to help with the production of white blood cells, a key component of your immune system. 
  • Nuts and seeds - Nuts like almonds and seeds like sunflower contain high amounts of vitamin E, a powerful antioxidant.
  • Broccoli - Rich in fiber, antioxidants, and vitamins A, C, and E, broccoli is a superfood with serious health benefits.
  • Garlic - This food contains sulfur compounds with immune-boosting properties, and has long been used by civilizations to fight infections.

 For more wholesome food options, check out Healthline’s comprehensive list

Take multivitamins and supplements designed to support a healthy immune system.

If you feel you’re unable to get all of the nutrients you need from your aforementioned diet or you just want the added assurance, taking multivitamins and supplements is a great way to support your immune system with the tools it needs to function at its best. 

In fact, vitamins and supplements help your body regulate a long list of bodily functions, and are important for your everyday health in general. Here are some options if you’re looking for an immune system boost: 

  • SPARK - This cleansing formula consists of immune-boosting probiotics because health starts in the gut. 
  • MAMA - A powerful prenatal, MAMA contains 25 natural ingredients so you, your baby, and your immune system can get the nutrients you need.
  • BOOST - This anti-inflammatory calms the body, delivers powerful relief, and supports a healthy immune system.
  • THRIVE - Packed with lactobacillus and bifidobacterium, this probiotic supports foundational health for the whole body by creating a balanced microbiome.

To learn more about the importance of vitamins and what you should be taking, check out our complete guide for everything you’ve ever wanted to now. 

Exercise regularly and stay active. 

Similar to maintaining a healthy diet, exercising promotes overall health and wellness, and therefore, can also help maintain a healthy immune system. Further evidence suggests that regular exercise can promote circulation, allowing the cells of your immune system to move efficiently and freely in your body. 

Get enough sleep each and every night.

Getting the right amount of sleep is critical for the functioning of your immune system. That’s because, while you’re sleeping, the body is working tirelessly to repair itself. The Sleep Foundation recommends that adults ages 26-64 should get between 7-9 hours of sleep per night. 

In addition to supporting your own immune system, you can also take action to protect others during the coronavirus outbreak. We recommend regularly consulting with the CDC website to stay up-to-date on the best ways to protect yourself and those around you.

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