Did you know there are ways you can boost your immune system to maximize it’s benefits? As the weather cools, indoor gatherings are more frequent and the holiday season brings lots of reasons to socialize, now is the time to start thinking about ways to build your immunity.  Your immune system fights off viruses and bacteria and is your body’s first line of defense against illness, so it is important to be aware how to build immunity.  

We all want to ward off getting ill and a strong immune system means less chance of you getting sick.  Here are four tips to build a healthy immune system to protect against illness this winter and beyond:

1. Hydrate: Water supports your immune system in many ways.  Our blood and lymph systems have immune cells in them and need water to flow in order to circulate in our bodies.  Even if you aren’t exercising or sweating, you lose water so it is helpful to know what your water intake should be.  Check out this Hydration Calculator from Every Day Health to help guide you: https://www.everydayhealth.com/dehydration/hydration-calculator/
2. Maintain a healthy diet:  Doctors now believe that up to 80 percent of your immune system is in your gut.  An anti-inflammatory diet full of whole, unprocessed foods and antioxidants is key to a strong immune system. This means making sure you eat plenty of vegetables, fruits, legumes, whole grains, lean proteins and healthy fats. Key micronutrients to include are Vitamin B6, found in foods such as chicken, salmon, and tuna, Vitamin C, found in citrus fruit, as well as tomatoes, broccoli and spinach, Vitamin E, found in almonds, peanut butter and spinach, Zinc, found in oysters, red meat, poultry, beans, and dairy products and Magnesium, found in whole wheat products, nuts, seeds. Fiber-rich vegetables, fruits and whole grains along with foods that have a detoxifying effect on the liver are very beneficial for building and maintaining immunity. 
3. Exercise regularly to decrease stress: Physical activity may help flush out bacteria and clear the airways. We know it slows down the release of stress hormones and stress affects your body’s immune response. Stress causes you to produce extra levels of cortisol and cytokines, which trigger inflammation. Stress can also decrease the number of white blood cells available to fight infection, increasing your risk for colds. In addition, stress has a negative impact on sleep and making healthy food choices – two key factors to boosting immunity. Consider trying a new yoga class or practice slow, controlled breathing throughout the day. This breath work has a powerful effect on stress by lowering both cortisol levels and blood pressure while also improving immunity-building blood flow.