Think of the immune system as an orchestra. For the best performance, you want every instrument and every musician in the orchestra to perform at its best. You don\u2019t necessarily want one musician performing on double speed or one instrument suddenly producing sound at twice the volume it usually does. You want every component of that orchestra to perform exactly according to plan.<\/p>\n\n\n\n
The same goes for your immune system. To best protect your body from harm, every component of your immune system needs to perform exactly according to plan. The best way you can ensure that happens is to practice the good-for-you behaviors every day that your immune system runs on. Here are seven key ones.
Immune-Boosting Recipes From Everyday Health’s Condition Kitchen18:13Volume 90%<\/p>\n\n\n\n
1.\u00a0Eat a Healthy Diet<\/strong><\/h2>\n\n\n\n![\"\"\/](\"https:\/\/godshotspot.files.wordpress.com\/2015\/01\/00bc9-eatclean.jpg?w=386&h=242\")
<\/figure>\n\n\n\nThe nutrients you get from food \u2014 in particular, plant-based foods like fruits, vegetables, herbs, and spices \u2014 are essential to keeping your immune system functioning properly, according to\u00a0Yufang Lin, MD<\/a>, an integrative medicine doctor at Cleveland Clinic in Ohio. \u201cMany plant-based foods also have antiviral and antimicrobial properties, which help us fight off infection,\u201d Dr. Lin says.<\/p>\n\n\n\nFor example, research shows that spices like clove, oregano, thyme,\u00a0cinnamon, and cumin contain antiviral and antimicrobial properties that prevent the growth of food-spoiling bacteria like\u00a0Bacillus subtilis\u00a0<\/em>and\u00a0Pseudomonas fluorescens<\/em>, harmful fungi like\u00a0Aspergillus flavus<\/em>, and antibiotic-resistant microorganisms like\u00a0Staphylococcus aureus<\/em>,\u00a0according to a review published in June 2017 in the\u00a0International Journal of Molecular Sciences<\/em><\/a>.\u00a0<\/p>\n\n\n\nFurthermore, the\u00a0zinc, folate, iron, selenium, copper, and vitamins A, C, E, B6, and\u00a0B12\u00a0you get from the food you eat are the nutrients your immune system needs to do its job,\u00a0according to the Academy of Nutrition and Dietetics<\/a>. Each one plays a unique role in supporting immune function.\u00a0<\/p>\n\n\n\nResearch suggests, for example, that\u00a0vitamin C\u00a0deficiency may increase the likelihood of infection,\u00a0according to a review published November 2017 in\u00a0Nutrients<\/em><\/a>. Our bodies do not produce this essential, water-soluble vitamin on their own, so we need to get it through foods (such as citrus fruits,\u00a0kiwis, and several cruciferous vegetables). You can get 95 milligrams (mg), or 106 percent of the daily vitamin C you need by snacking on a half-cup of red pepper,\u00a0according to the NIH<\/a>.<\/p>\n\n\n\nProtein\u00a0is also critical for immune health. The amino acids in protein help build and maintain immune cells, and skimping on this macronutrient may lower your body\u2019s ability to fight infections.\u00a0In one study published February 2013 in\u00a0the\u00a0Journal of Infectious Diseases<\/em><\/a>, mice who ate a diet consisting of only 2 percent protein were more severely impacted by the flu than mice who ate a “normal protein” diet with 18 percent protein. But once researchers started feeding the first group a “normal protein” diet, the mice were able to get rid of the virus.<\/p>\n\n\n\nWhen it comes to a diet that supports good immune health, focus on incorporating more plants and plant-based foods. Add fruits and veggies to soups and stews, smoothies, and salads, or eat them as snacks, Lin says. Carrots, broccoli, spinach, red bell peppers, apricots, citrus fruits (such as oranges, grapefruit, tangerines), and strawberries are all great sources of vitamins A and C, while seeds and nuts will provide protein, vitamin E, and zinc, according to the Academy of Nutrition and Dietetics<\/a>. <\/p>\n\n\n\nAdditional sources of protein and zinc include seafood, lean meat, and poultry, according to the Academy of Nutrition and Dietetics.
7 Ways to Keep Your Immune System Healthy4:12Volume 90%<\/p>\n\n\n\n
2. Keep Stress Under Control<\/strong><\/h2>\n\n\n\n![\"\"\/](\"https:\/\/images.passle.net\/V-LFqdDy5Tf6IJAixRJWhw1g3kI=\/fit-in\/640x640\/56af8852b00e7e01e4004dc0\/56b314acb00e7e06a0c7fad4\/2016-09-07-9-22-20-530-getty_459035463_970647970450023_107796.jpg\")
<\/figure>\n\n\n\nAccording to a review published in the October 2015 issue of\u00a0Current Opinion in Psychology<\/em><\/a>, long-term\u00a0stress<\/a>\u00a0leads to chronically elevated levels of as the steroid hormone\u00a0cortisol<\/a>. The body relies on hormones like cortisol during short-term bouts of stress (when your body goes into \u201cfight-or-flight\u201d response); cortisol has a beneficial effect of actually preventing the immune system from responding before the stressful event is over (so your body can react to the immediate stressor). But when cortisol levels are constantly high, it essentially blocks the immune system from kicking into gear and doing its job to protect the body against potential threats from germs like viruses and bacteria.<\/p>\n\n\n\nThere are many effective\u00a0stress-reduction\u00a0techniques; the key is to find what works for you. \u201cI like to give my patients options,\u201d says\u00a0Ben Kaplan, MD<\/a>, an internal medicine physician at Orlando Health Medical Group Internal Medicine in Florida. He recommends\u00a0meditation<\/a>\u00a0(apps like\u00a0Headspace<\/a>\u00a0and\u00a0Calm\u00a0can help), journaling, and any activity that you enjoy (such as fishing, playing golf, or drawing). Try to do at least one stress-reducing activity every day. Short on time? Start small. Set aside five minutes at some point each day for fun and increase it when you can.<\/p>\n\n\n\n3. Get Plenty of Good Quality Sleep<\/strong><\/h2>\n\n\n\n![\"\"\/](\"https:\/\/img.webmd.com\/dtmcms\/live\/webmd\/consumer_assets\/site_images\/article_thumbnails\/reference_guide\/reasons_to_get_more_sleep_ref_guide\/650x350_reasons_to_get_more_sleep_ref_guide.jpg\")
<\/figure>\n\n\n\nYour body heals and regenerates while you\u00a0sleep, making adequate sleep critical for a healthy immune response, Lin says.<\/p>\n\n\n\n
More specifically, sleep is a time when your body produces and distributes key immune cells like cytokines (a type of protein that can either fight or promote inflammation), T cells (a type of white blood cell that regulates immune response), and interleukin 12 (a pro-inflammatory cytokine), according to a review published in <\/a>Pflugers Archiv European Journal of Physiology<\/em><\/a>.<\/p>\n\n\n\nWhen you don\u2019t get enough sleep<\/a>, your immune system may not do these things as well, making it less able to defend your body against harmful invaders and making you more likely to get sick. One study published in the July\u2013August 2017 issue of <\/a>Behavioral Sleep Medicine<\/em><\/a> found that compared with healthy young adults who did not have sleep problems, otherwise healthy young adults with insomnia were more susceptible to the flu even after getting vaccinated.<\/p>\n\n\n\nSleep deprivation also elevates cortisol levels, which of course is also not good for immune function, Lin says. \u201cOur immune system wears down as a result, and we tend to have [fewer] reserves to fight off or recover from illness.\u201d<\/p>\n\n\n\n
The National Sleep Foundation recommends\u00a0all adults get at least seven hours of sleep per night to optimize health. To ensure you get quality sleep, prioritize good sleep hygiene: Turn off the electronics at least two to three hours before bed, and avoid violent or stressful books or conversations, Lin says.<\/p>\n\n\n\n
4.\u00a0Exercise Regularly (Outdoors, When Possible)<\/strong><\/h2>\n\n\n\n![\"\"\/](\"https:\/\/images.everydayhealth.com\/images\/coronavirus\/can-aerobic-exercises-shield-me-from-covid-19-complications-722x406.jpg\")
<\/figure>\n\n\n\nRegular\u00a0exercise\u00a0lowers your risk of developing chronic diseases (like obesity, type 2 diabetes, and heart disease), as well as viral and bacterial infections,\u00a0according to a review in\u00a0Frontiers in Immunology<\/em>\u00a0in April 2018<\/a>.<\/p>\n\n\n\nExercise also increases the release of endorphins (a group of hormones that reduce pain and create feelings of pleasure) making it a great way to manage stress. \u201cSince stress negatively impacts our immune system, this is another way exercise can improve immune response,\u201d Lin says.<\/p>\n\n\n\n
And while there is some evidence that very long or intense exercise sessions may suppress the immune system, making you more susceptible to illness and infection in the hours immediately after your workout, the evidence on that question is contradictory, according to the same Frontiers in Immunology review. And there is a wealth of epidemiological evidence (studies that followed human behavior and outcomes) showing that people who are more active overall tend to have lower incidences of both acute illnesses (like infections) and chronic ones (like cancer and type 2 diabetes). Studies that have looked at how exercise affects the body on a cellular level suggest that bouts of physical activity may make your immune system more vigilant by distributing immune cells throughout your body to look for damaged or infected cells, according to that 2018 report.<\/p>\n\n\n\n
At a minimum, try to meet the\u00a0physical activity guidelines outlined by the Centers for Disease Control and Prevention (CDC)<\/a>. Adults should be getting at least 150 minutes (two and a half hours) of moderate-intensity\u00a0aerobic exercise\u00a0(like walking, jogging, or cycling) or 75 minutes (one hour and 15 minutes) of high-intensity aerobic exercise (like running) every week. You should also be doing\u00a0strength training\u00a0at least twice a week. Note: More activity has been found to be linked to even more health benefits, so aim high.<\/p>\n\n\n\nFor even more immune system benefits, Dr. Kaplan recommends taking your exercise outside. Spending time in nature has been shown to support mood, lower blood pressure, reduce inflammation, and support immune system health, according to Lin.<\/p>\n\n\n\n
Sunshine also boosts\u00a0vitamin D\u00a0in the body, which plays a key role in immune health, too.<\/p>\n\n\n\n
5. When It Comes to Alcohol, Practice Moderation<\/strong><\/h2>\n\n\n\n![\"\"\/](\"https:\/\/www.champion-nutrition.com\/wp-content\/uploads\/2016\/01\/rw1.jpg\")
<\/figure>\n\n\n\nDrinking high amounts of alcohol is associated with a range of negative health effects, including lowered immune function. When you drink high amounts of alcohol, your body is too busy trying to detoxify your system to bother with normal immune system function, Kaplan explains.<\/p>\n\n\n\n
According to a review published in the journal Alcohol Research<\/em> in 2015<\/a>, high levels of alcohol consumption can weaken your body\u2019s ability to fight infection and slow down your recovery time. As a result, people who drink high amounts of alcohol face a greater likelihood of pneumonia, acute respiratory distress syndrome, alcoholic liver disease, and certain cancers, according to the same review.<\/p>\n\n\n\nIf you don\u2019t already drink, don\u2019t start. If you drink occasionally, limit your alcohol consumption to one drink (equivalent to a 4-ounce glass of wine) per day if you\u2019re a woman, and two drinks per day if you\u2019re a man,\u00a0as recommended by the NIH.<\/p>\n\n\n\n
6. Don\u2019t Smoke Cigarettes<\/strong><\/h2>\n\n\n\n![\"\"\/](\"https:\/\/spark.adobe.com\/page\/6xZel\/images\/e457b57b-d72a-46ce-a58f-74bd4434b14f.jpg?asset_id=72bda36e-4129-4809-88a3-ab2401cb79c2&img_etag=07940637abf377c63370b80c800b51e8&size=1024\")
<\/figure>\n\n\n\nLike alcohol, cigarette smoking can also affect immune health. \u201cAnything that\u2019s a toxin can compromise your immune system,\u201d Kaplan says.<\/p>\n\n\n\n
In particular, the chemicals released by cigarette smoke \u2014 carbon monoxide, nicotine, nitrogen oxides, and cadmium \u2014 can interfere with growth and function of immune cells, like cytokines, T cells, and B cells, according to a November 2016 review in <\/a>Oncotarget<\/em><\/a>.<\/p>\n\n\n\nSmoking also worsens viral and bacterial infections (especially those of the lungs, like\u00a0pneumonia,\u00a0flu, and\u00a0tuberculosis), post-surgical infections, and\u00a0rheumatoid arthritis\u00a0(an autoimmune disease in which the immune system attacks the joints),\u00a0according to the CDC<\/a>.<\/p>\n\n\n\n\u201cDon\u2019t smoke,\u201d Lin says. And avoid secondhand smoke whenever possible.<\/p>\n\n\n\n
If you currently smoke, there are many resources available to help you kick your habit, including counseling, nicotine replacement products, prescription non-nicotine medications, and behavioral therapy,\u00a0according to the CDC.<\/p>\n\n\n\n
7. Keep Symptoms of Chronic Conditions Under Control<\/strong><\/h2>\n\n\n\n![\"\"\/](\"https:\/\/www.cdc.gov\/chronicdisease\/resources\/infographic\/images\/chronic-disease\/chronic-disease-leading.JPG\")
<\/figure>\n\n\n\nChronic conditions like\u00a0asthma,\u00a0heart disease, and\u00a0d<\/a>iabetes<\/a>\u00a0can affect the immune system and increase risk of infections.<\/p>\n\n\n\n
<\/figure>\n\n\n\nThe nutrients you get from food \u2014 in particular, plant-based foods like fruits, vegetables, herbs, and spices \u2014 are essential to keeping your immune system functioning properly, according to\u00a0Yufang Lin, MD<\/a>, an integrative medicine doctor at Cleveland Clinic in Ohio. \u201cMany plant-based foods also have antiviral and antimicrobial properties, which help us fight off infection,\u201d Dr. Lin says.<\/p>\n\n\n\n For example, research shows that spices like clove, oregano, thyme,\u00a0cinnamon, and cumin contain antiviral and antimicrobial properties that prevent the growth of food-spoiling bacteria like\u00a0Bacillus subtilis\u00a0<\/em>and\u00a0Pseudomonas fluorescens<\/em>, harmful fungi like\u00a0Aspergillus flavus<\/em>, and antibiotic-resistant microorganisms like\u00a0Staphylococcus aureus<\/em>,\u00a0according to a review published in June 2017 in the\u00a0International Journal of Molecular Sciences<\/em><\/a>.\u00a0<\/p>\n\n\n\n Furthermore, the\u00a0zinc, folate, iron, selenium, copper, and vitamins A, C, E, B6, and\u00a0B12\u00a0you get from the food you eat are the nutrients your immune system needs to do its job,\u00a0according to the Academy of Nutrition and Dietetics<\/a>. Each one plays a unique role in supporting immune function.\u00a0<\/p>\n\n\n\n Research suggests, for example, that\u00a0vitamin C\u00a0deficiency may increase the likelihood of infection,\u00a0according to a review published November 2017 in\u00a0Nutrients<\/em><\/a>. Our bodies do not produce this essential, water-soluble vitamin on their own, so we need to get it through foods (such as citrus fruits,\u00a0kiwis, and several cruciferous vegetables). You can get 95 milligrams (mg), or 106 percent of the daily vitamin C you need by snacking on a half-cup of red pepper,\u00a0according to the NIH<\/a>.<\/p>\n\n\n\n Protein\u00a0is also critical for immune health. The amino acids in protein help build and maintain immune cells, and skimping on this macronutrient may lower your body\u2019s ability to fight infections.\u00a0In one study published February 2013 in\u00a0the\u00a0Journal of Infectious Diseases<\/em><\/a>, mice who ate a diet consisting of only 2 percent protein were more severely impacted by the flu than mice who ate a “normal protein” diet with 18 percent protein. But once researchers started feeding the first group a “normal protein” diet, the mice were able to get rid of the virus.<\/p>\n\n\n\n When it comes to a diet that supports good immune health, focus on incorporating more plants and plant-based foods. Add fruits and veggies to soups and stews, smoothies, and salads, or eat them as snacks, Lin says. Carrots, broccoli, spinach, red bell peppers, apricots, citrus fruits (such as oranges, grapefruit, tangerines), and strawberries are all great sources of vitamins A and C, while seeds and nuts will provide protein, vitamin E, and zinc, according to the Academy of Nutrition and Dietetics<\/a>. <\/p>\n\n\n\n Additional sources of protein and zinc include seafood, lean meat, and poultry, according to the Academy of Nutrition and Dietetics. According to a review published in the October 2015 issue of\u00a0Current Opinion in Psychology<\/em><\/a>, long-term\u00a0stress<\/a>\u00a0leads to chronically elevated levels of as the steroid hormone\u00a0cortisol<\/a>. The body relies on hormones like cortisol during short-term bouts of stress (when your body goes into \u201cfight-or-flight\u201d response); cortisol has a beneficial effect of actually preventing the immune system from responding before the stressful event is over (so your body can react to the immediate stressor). But when cortisol levels are constantly high, it essentially blocks the immune system from kicking into gear and doing its job to protect the body against potential threats from germs like viruses and bacteria.<\/p>\n\n\n\n There are many effective\u00a0stress-reduction\u00a0techniques; the key is to find what works for you. \u201cI like to give my patients options,\u201d says\u00a0Ben Kaplan, MD<\/a>, an internal medicine physician at Orlando Health Medical Group Internal Medicine in Florida. He recommends\u00a0meditation<\/a>\u00a0(apps like\u00a0Headspace<\/a>\u00a0and\u00a0Calm\u00a0can help), journaling, and any activity that you enjoy (such as fishing, playing golf, or drawing). Try to do at least one stress-reducing activity every day. Short on time? Start small. Set aside five minutes at some point each day for fun and increase it when you can.<\/p>\n\n\n\n Your body heals and regenerates while you\u00a0sleep, making adequate sleep critical for a healthy immune response, Lin says.<\/p>\n\n\n\n More specifically, sleep is a time when your body produces and distributes key immune cells like cytokines (a type of protein that can either fight or promote inflammation), T cells (a type of white blood cell that regulates immune response), and interleukin 12 (a pro-inflammatory cytokine), according to a review published in <\/a>Pflugers Archiv European Journal of Physiology<\/em><\/a>.<\/p>\n\n\n\n When you don\u2019t get enough sleep<\/a>, your immune system may not do these things as well, making it less able to defend your body against harmful invaders and making you more likely to get sick. One study published in the July\u2013August 2017 issue of <\/a>Behavioral Sleep Medicine<\/em><\/a> found that compared with healthy young adults who did not have sleep problems, otherwise healthy young adults with insomnia were more susceptible to the flu even after getting vaccinated.<\/p>\n\n\n\n Sleep deprivation also elevates cortisol levels, which of course is also not good for immune function, Lin says. \u201cOur immune system wears down as a result, and we tend to have [fewer] reserves to fight off or recover from illness.\u201d<\/p>\n\n\n\n The National Sleep Foundation recommends\u00a0all adults get at least seven hours of sleep per night to optimize health. To ensure you get quality sleep, prioritize good sleep hygiene: Turn off the electronics at least two to three hours before bed, and avoid violent or stressful books or conversations, Lin says.<\/p>\n\n\n\n Regular\u00a0exercise\u00a0lowers your risk of developing chronic diseases (like obesity, type 2 diabetes, and heart disease), as well as viral and bacterial infections,\u00a0according to a review in\u00a0Frontiers in Immunology<\/em>\u00a0in April 2018<\/a>.<\/p>\n\n\n\n Exercise also increases the release of endorphins (a group of hormones that reduce pain and create feelings of pleasure) making it a great way to manage stress. \u201cSince stress negatively impacts our immune system, this is another way exercise can improve immune response,\u201d Lin says.<\/p>\n\n\n\n And while there is some evidence that very long or intense exercise sessions may suppress the immune system, making you more susceptible to illness and infection in the hours immediately after your workout, the evidence on that question is contradictory, according to the same Frontiers in Immunology review. And there is a wealth of epidemiological evidence (studies that followed human behavior and outcomes) showing that people who are more active overall tend to have lower incidences of both acute illnesses (like infections) and chronic ones (like cancer and type 2 diabetes). Studies that have looked at how exercise affects the body on a cellular level suggest that bouts of physical activity may make your immune system more vigilant by distributing immune cells throughout your body to look for damaged or infected cells, according to that 2018 report.<\/p>\n\n\n\n At a minimum, try to meet the\u00a0physical activity guidelines outlined by the Centers for Disease Control and Prevention (CDC)<\/a>. Adults should be getting at least 150 minutes (two and a half hours) of moderate-intensity\u00a0aerobic exercise\u00a0(like walking, jogging, or cycling) or 75 minutes (one hour and 15 minutes) of high-intensity aerobic exercise (like running) every week. You should also be doing\u00a0strength training\u00a0at least twice a week. Note: More activity has been found to be linked to even more health benefits, so aim high.<\/p>\n\n\n\n For even more immune system benefits, Dr. Kaplan recommends taking your exercise outside. Spending time in nature has been shown to support mood, lower blood pressure, reduce inflammation, and support immune system health, according to Lin.<\/p>\n\n\n\n Sunshine also boosts\u00a0vitamin D\u00a0in the body, which plays a key role in immune health, too.<\/p>\n\n\n\n Drinking high amounts of alcohol is associated with a range of negative health effects, including lowered immune function. When you drink high amounts of alcohol, your body is too busy trying to detoxify your system to bother with normal immune system function, Kaplan explains.<\/p>\n\n\n\n According to a review published in the journal Alcohol Research<\/em> in 2015<\/a>, high levels of alcohol consumption can weaken your body\u2019s ability to fight infection and slow down your recovery time. As a result, people who drink high amounts of alcohol face a greater likelihood of pneumonia, acute respiratory distress syndrome, alcoholic liver disease, and certain cancers, according to the same review.<\/p>\n\n\n\n If you don\u2019t already drink, don\u2019t start. If you drink occasionally, limit your alcohol consumption to one drink (equivalent to a 4-ounce glass of wine) per day if you\u2019re a woman, and two drinks per day if you\u2019re a man,\u00a0as recommended by the NIH.<\/p>\n\n\n\n Like alcohol, cigarette smoking can also affect immune health. \u201cAnything that\u2019s a toxin can compromise your immune system,\u201d Kaplan says.<\/p>\n\n\n\n In particular, the chemicals released by cigarette smoke \u2014 carbon monoxide, nicotine, nitrogen oxides, and cadmium \u2014 can interfere with growth and function of immune cells, like cytokines, T cells, and B cells, according to a November 2016 review in <\/a>Oncotarget<\/em><\/a>.<\/p>\n\n\n\n Smoking also worsens viral and bacterial infections (especially those of the lungs, like\u00a0pneumonia,\u00a0flu, and\u00a0tuberculosis), post-surgical infections, and\u00a0rheumatoid arthritis\u00a0(an autoimmune disease in which the immune system attacks the joints),\u00a0according to the CDC<\/a>.<\/p>\n\n\n\n \u201cDon\u2019t smoke,\u201d Lin says. And avoid secondhand smoke whenever possible.<\/p>\n\n\n\n If you currently smoke, there are many resources available to help you kick your habit, including counseling, nicotine replacement products, prescription non-nicotine medications, and behavioral therapy,\u00a0according to the CDC.<\/p>\n\n\n\n Chronic conditions like\u00a0asthma,\u00a0heart disease, and\u00a0d<\/a>iabetes<\/a>\u00a0can affect the immune system and increase risk of infections.<\/p>\n\n\n\n
7 Ways to Keep Your Immune System Healthy4:12Volume 90%<\/p>\n\n\n\n2. Keep Stress Under Control<\/strong><\/h2>\n\n\n\n
<\/figure>\n\n\n\n3. Get Plenty of Good Quality Sleep<\/strong><\/h2>\n\n\n\n
<\/figure>\n\n\n\n4.\u00a0Exercise Regularly (Outdoors, When Possible)<\/strong><\/h2>\n\n\n\n
<\/figure>\n\n\n\n5. When It Comes to Alcohol, Practice Moderation<\/strong><\/h2>\n\n\n\n
<\/figure>\n\n\n\n6. Don\u2019t Smoke Cigarettes<\/strong><\/h2>\n\n\n\n
<\/figure>\n\n\n\n7. Keep Symptoms of Chronic Conditions Under Control<\/strong><\/h2>\n\n\n\n
<\/figure>\n\n\n\n