9 Everyday Habits That Will Improve Your Immunity

Our immune system plays a crucial role in defending us against illnesses caused by bacteria, viruses, and toxins. A well-functioning immune system removes harmful invaders and abnormal cells from the body while managing immune responses to harmless triggers like food or the body's own tissues.

The immune system is highly complex and must effectively combat various infections, from colds and flu to COVID-19, without becoming overactive and risking autoimmune issues.

Fortunately, there are ways you can support and strengthen your immune health. Curious about how to enhance your immunity? Discover effective strategies for boosting your immune system through positive daily habits.

# Get More than Seven Hours of Sleep

Sleep is essential for immune health, as it allows the body to produce infection-fighting molecules. Research shows that sleep deprivation can significantly weaken immunity, making us more susceptible to infections like the common cold.

# Stay Hydrated Throughout the Day

Drinking water supports immune function by flushing out toxins. Staying hydrated is especially important for older adults, who often consume less water.

# Eat a Colorful Variety of Fruits and Vegetables

A nutrient-rich, plant-based diet packed with colorful fruits and vegetables helps boost immunity. Consuming a variety of produce ensures you get essential vitamins (A, B6, C, and E) and minerals like selenium, iron, folic acid, and zinc. For example, purple cabbage is high in antioxidants and affordable. Include legumes to promote healthy gut bacteria as well.

# Include Probiotic Foods in Your Diet

Probiotic-rich foods like kefir and yogurt can reduce inflammation and improve immune response. Studies show they can shorten colds and lessen symptoms. If dairy isn’t for you, try other probiotics such as kombucha, sauerkraut, pickles, miso, tempeh, kimchi, sourdough bread, and some cheeses.

# Wash Your Hands Regularly

Handwashing is a simple yet effective way to remove germs. Use soap and water, scrubbing for at least 20 seconds, or use hand sanitizer when necessary.

# Manage Your Stress

Chronic stress triggers a stress response in the body, which can suppress immune function, increasing the risk of illness. Since stress affects each person differently, identify stressors and develop coping techniques, such as deep breathing, meditation, or physical activity.

# Exercise Regularly

Physical activity not only builds muscle and reduces stress but also supports immunity by improving blood circulation, which helps immune cells move through the body. Just 30 minutes of moderate-to-vigorous exercise daily can strengthen your immune system.

# Spend Time with Pets

Interacting with pets can lower cortisol levels, helping reduce immune suppression and inflammation. Even a 10-minute cuddle with your pet can positively impact your immunity.

# Do Some Gardening (Without Gloves)

Exposing your hands to soil may benefit immunity, as the "hygiene hypothesis" suggests that limited exposure to microbes in overly sanitized environments may contribute to immune disorders. Studies show that people who work with their hands on farms tend to have fewer allergies.

Related Stories:

# 10 Least Known Health Benefits of Adopting a Pet

# 10 Amazing Health Benefits of Drinking Beetroot Juice

# 7 Effective Home Remedies To Treat Yellow Nail Syndrome

# 10 Proven Health Benefits of Cinnamon