How to Help Support Your Immune System: Immunity Tips

Key Takeaways:

• Eat a healthy diet rich in fruits, vegetables, protein, and healthy fats to help support your immune system.^{iii, iv, v}
• Get enough sleep to help keep your immune system healthy and aim for seven to nine hours of sleep each night.^{viii, ix}
• Help manage stress through human connection, exercise, and meditation, or consult a mental health professional to help manage chronic stress.^{x, xi}
• Talk to your doctor about immune supplements with essential nutrients like vitamin C and zinc to help address any nutritional gaps and to support your immune system.^{i, vi, vii}

Ensure You Get the Necessary Nutrients

Your body needs an adequate intake of macro and micronutrients to help support the immune system: carbohydrates, protein, healthy fats, vitamins, and minerals.ⁱⁱⁱ Try incorporating the following into your diet, like:ⁱⁱⁱ

• Lean sources of protein: Opt for chicken and turkey. Proteins, specifically the amino acid glutamate, are necessary for the growth and function of immune cells..^iv
• Fatty fish: Salmon, mackerel, and tuna are high in omega-3 fatty acids, which have been shown to increase white blood cell activity that protects the immune system.^v
• Vitamin-C rich fruits and vegetables: Oranges, kiwis, peppers, and cruciferous vegetables like broccoli and Brussels sprouts are loaded with vitamin C, which plays a role in immune function.^{vi, vii} Vitamin C may help support immunity through its antioxidant properties, antimicrobial and antiviral effects, and its ability to modulate immune responses.^{vi, vii}
• Probiotic-rich foods: The gut microbiome is a central hub for immune activity and the production of antimicrobial proteins.^vi Probiotics may enhance gut health, boost antibody production, and suppress viral activity.^vi Consider probiotic-rich foods like yogurt, kefir, and sauerkraut.^iv
• Nuts and seeds: Almonds, walnuts, and sunflower seeds provide vital nutrients like vitamin B6, magnesium, phosphorus, and selenium, which may help regulate immune function.^v
• Leafy greens: Vegetables such as collard greens, kale, and spinach contain high levels of vitamin C, antioxidants, and beta carotene. These nutrients help fight infection and may also benefit the heart, brain, and gut.^v

Manage Your Stress

Stress management is another critical factor in immune health.^x  While some stressors can help our immune response, chronic stress can be harmful.^x Stress increases cortisol, the body’s primary stress hormone. Cortisol can suppress immune activity by reducing T-cell production, increasing pro-inflammatory cytokines, and impairing immune cell generation.^x Find stress-relieving practices that work for you, such as regular exercise, meditation, therapy, spending time with loved ones, or connecting with nature.^xi

Immune Health Tips, at a Glance

Supporting your immune system should take a well-rounded approach. Through a healthy diet and supplementation, sleep, and stress management, you can help support your immune system and take full advantage of each day.