The Secrets to a Strong Immune System All Year Long

Do you scramble to up your vitamin C intake every time winter rolls around? You shouldn’t let flu season catch you off guard. The good news is that a few simple habits with wide-reaching benefits can keep you healthy throughout every month and season. Read on to uncover the secrets to a strong immune system that defends you all year long!

Eat Whole, Nutrient-Dense Foods

The foundation of a strong immune system starts with what’s on your plate. Specifically, follow a 90-10 diet that contains 90 percent whole, nutrient-dense foods and 10 percent processed foods. For the whole foods, prioritize these:

• dark, leafy greens
• colorful vegetables
• a variety of fruits
• nuts and seeds
• lean proteins
• whole grains and other complex carbs

These foods are packed with vitamins and minerals your immune system needs to stay effective. And don’t forget gut health! Adding fermented foods like yogurt, kimchi, or kefir supports your microbiome, which plays a key role in immune strength.

Mind Your Stress

Chronic stress can take a serious toll on your immune system. High levels of stress hormones suppress your body’s defenses and make you more vulnerable to infections.

Though you can’t completely control your anxiety, try to be mindful of it. We recommend having an arsenal of your favorite stress-relieving activities that you can turn to often.

Purify Your Home

Pollutants, allergens, and toxins in your home’s air can weaken your immune system over time. In fact, some of the long-term effects of breathing polluted air include reduced lung function, inflammation, and increased susceptibility to illnesses.

Fortunately, the solutions are simple. Keep indoor air fresh by regularly cleaning, using an air purifier, and opening windows for ventilation (depending on how good the outdoor air quality is). Another beneficial measure is decorating with houseplants, as these not only look beautiful but also filter your home’s air.

Move Your Body

People who work out regularly are less prone to illness! Physical activity increases circulation, which allows immune cells to move more effectively throughout your body.

You don’t have to hit the gym every day for hours on end. Just find something you love, whether it’s dancing, cycling, weight lifting, or long walks. Regular, moderate activity lowers inflammation and helps your body ward off illness.

Get Your Beauty Sleep

Sleep is when your body repairs itself, produces infection-fighting molecules, and recharges for the next day. Aim for seven to nine hours of quality sleep each night by establishing a regular bedtime and following a calming nighttime routine. Avoid screens and stimulants like caffeine before bed to help your body wind down more easily.

Final Thoughts

Now that you know the secrets to a strong immune system all year long, you won’t be caught off guard when the next flu season rolls around. By making intentional, small choices every day, you can tackle life feeling your strongest and healthiest.