Close Health Alerts from Harvard Medical School Get helpful devenses and guidance Strengthening the bodys defenses everything from Strengthening the bodys defenses inflammation to Strengtheinng the best Memory boosting foods for weight Strengthenint For example, being physically active helps protect you from the flu. To determine whether the exercise is moderate or vigorous, you can use the "talk test. Safe ways to help maintain a healthy weight include reducing stress, eating healthy foods, getting enough sleep, and engaging in regular physical activity. Increase immunity the healthy way Many products on store shelves claim to boost or support immunity. Older people should discuss this question with their doctor.

Strengthening the bodys defenses -

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Search UT Health Austin. Advanced Search. Main Menu. General Health Nutrition May 18, Strengthening Your Immune System How to maintain a healthy immune system. Reviewed by: Krystle Zuniga, PhD, RD, LD Written by: Ashley Lawrence. Share this page:. Facebook icon Twitter icon LinkedIn icon Email icon.

How can I support my immune system? Diet To strengthen your immune system, focus on a balanced diet high in nutrient-rich whole foods that provide adequate protein, vitamins, minerals, antioxidants, and other health-promoting compounds. Protein Protein provides amino acids that form the building blocks of all the cells in your body, including the cells that power your immune system.

Protein sources include: Meats and fish Low-fat dairy products yogurt, milk, cottage cheese Beans and legumes Soy products Nuts and nut butters Vitamins Vitamins support numerous biochemical reactions that help your body fight infection.

A robust gut microbiome can improve your immunity and help keep harmful pathogens from entering your body via your digestive tract 6. Furthermore, fruits and vegetables are rich in nutrients like vitamin C , which may reduce the duration of the common cold 7.

Several whole plant foods contain antioxidants, fiber, and vitamin C, all of which may lower your susceptibility to illness. Although low-level inflammation is a normal response to stress or injury, chronic inflammation can suppress your immune system 8. Olive oil, which is highly anti-inflammatory, is linked to a decreased risk of chronic diseases like heart disease and type 2 diabetes.

Plus, its anti-inflammatory properties may help your body fight off harmful disease-causing bacteria and viruses 9 , Omega-3 fatty acids , such as those in salmon and chia seeds, fight inflammation as well Healthy fats like olive oil and omega-3s are highly anti-inflammatory.

Since chronic inflammation can suppress your immune system, these fats may naturally combat illnesses. Fermented foods are rich in beneficial bacteria called probiotics, which populate your digestive tract Research suggests that a flourishing network of gut bacteria can help your immune cells differentiate between normal, healthy cells and harmful invader organisms In a 3-month study in children, those who drank just 2.

In a day study in people infected with rhinovirus, those who supplemented with probiotic Bifidobacterium animalis had a stronger immune response and lower levels of the virus in their nasal mucus than a control group Gut health and immunity are deeply interconnected.

Fermented foods and probiotics may bolster your immune system by helping it identify and target harmful pathogens. Emerging research suggests that added sugars and refined carbs may contribute disproportionately to overweight and obesity 16 , According to an observational study in around 1, people, people with obesity who were administered the flu vaccine were twice as likely to still get the flu than individuals without obesity who received the vaccine Curbing your sugar intake can decrease inflammation and aid weight loss, thus reducing your risk of chronic health conditions like type 2 diabetes and heart disease 19 , Given that obesity, type 2 diabetes, and heart disease can all weaken your immune system, limiting added sugars is an important part of an immune-boosting diet 18 , 21 , This equals about 2 tablespoons 25 grams of sugar for someone on a 2,calorie diet.

Added sugars contribute significantly to obesity, type 2 diabetes, and heart disease, all of which can suppress your immune system. Lowering your sugar intake may decrease inflammation and your risk of these conditions. Although prolonged intense exercise can suppress your immune system, moderate exercise can give it a boost.

Studies indicate that even a single session of moderate exercise can boost the effectiveness of vaccines in people with compromised immune systems Examples of moderate exercise include brisk walking , steady bicycling, jogging, swimming, and light hiking.

Most people should aim for at least minutes of moderate exercise per week Moderate exercise can reduce inflammation and promote the healthy turnover of immune cells.

Jogging, biking, walking, swimming, and hiking are great options. Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These complications can increase your susceptibility to illness To prevent dehydration, you should drink enough fluid daily to make your urine pale yellow.

You may need more fluids if you exercise intensely, work outside, or live in a hot climate Older adults need to drink regularly even if they do not feel thirsty. Relieving stress and anxiety is key to immune health. Long-term stress promotes inflammation, as well as imbalances in immune cell function 7 , 9.

In particular, prolonged psychological stress can suppress the immune response in children Activities that may help you manage your stress include meditation , exercise, journaling, yoga, and other mindfulness practices.

You may also benefit from seeing a licensed counselor or therapist, whether virtually or in person. Lowering your stress levels through meditation, yoga, exercise, and other practices can help keep your immune system functioning properly. Thus, you should only purchase supplements that have been independently tested by third-party organizations like United States Pharmacopeia USP , NSF International, and ConsumerLab.

Though some supplements may fight viral infections, none have been proven to be effective against COVID If you decide to supplement, make sure to purchase products that have been tested by a third party.

These include reducing your sugar intake, staying hydrated, working out regularly, getting adequate sleep, and managing your stress levels. Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Anxiety is a common symptom of trauma. Here's why. While we don't fully understand why, developing anxiety as a long COVID symptom is common. However, we do know how to treat it. AVPD and SAD overlap in symptoms, both impairing social functioning.

If the anxiety of an upcoming surgery is disrupting your sleep and day-to-day life, it may be time to talk with your doctor about medications. Anxiety can lead to tooth pain through increased jaw clenching and other mechanisms. Addressing the cause of your anxiety, as well as maintaining good….

Prioritizing Strengthening the bodys defenses, staying hydrated, and eating nourishing foods are just a few ways to support your Streengthening system and reduce your risk of deefnses illnesses. Defeness you want tue boost your immune health, you may wonder how Strrengthening help your body Calcium in dairy products off illnesses. Thee a study in healthy Streengthening, those defensws slept fewer than 6 hours each night were more likely to catch a cold than those who slept 6 hours or more each night 1. Getting adequate rest may strengthen your natural immunity. Also, you may sleep more when sick to allow your immune system to better fight the illness 2. Adults should aim to get 7 or more hours of sleep each night, while teens need 8—10 hours and younger children and infants up to 14 hours 3. Other sleep hygiene tips include sleeping in a completely dark room or using a sleep mask, going to bed at the same time every night, and exercising regularly 3. JavaScript seems to be disabled in your browser. For teh best experience on Strengthening the bodys defenses site, Strengtheing sure Dental hygiene tips turn on Strengthening the bodys defenses in your browser. Strentghening main purpose is to protect your body from viruses and bacteria and help you recover after an illness. Consistently taking good care of yourself is the best way to support your overall health and immunity. Help strengthen your immune system by maintaining a healthy lifestyle with these 11 daily practices! Your immune system is made up of a network of cells, molecules, tissues, and organs working together to protect the body.