Support Your Immune System

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Having a strong immune system is important anytime, but it’s especially important during cold and flu season. Here’s what you can do to support your immune system and remain healthy.


Sticking to an exercise routine not only supports your immune system, but it also improves mood and helps you maintain a healthy weight and body composition. Remember that even 15 minutes of exercise is better than no exercise at all.

If you’re concerned about your immune system functioning at optimal levels and have a particular health concern, then you’ll want to keep your exercise intensities at easy to moderate levels and not push your workouts too much. Crushing a workout and pushing to high intensities all the time for every workout, especially for very long workouts, results in a drop in immune function. If you work with a coach, share your concerns with her so that training can be planned out to better support your health. It’s ok to get in higher intensities during a workout, especially with well planned out training, but if your immune system function is a high concern for you, then make sure you’re ending your workouts feeling refreshed, not wiped out.

How can you exercise safely?

  • Exercise everyday for at least 30 minutes.
  • Get outside if you can do it safely so that you can get fresh air and sunshine.
Stay Hydrated
Support Your Immune System

Don’t think of hydration as something you only have to worry about during the hot summer months. Hydration is important year round and plays a vital role in all bodily systems and keeps things functioning smoothly.

Get Enough Sleep

Quality sleep is important for your immune system and for your general health. To better your chances of getting a good night’s sleep:

  • Stick to a routine and go to sleep at the same time every night.
  • Avoid blue light from computers and cell phones before going to sleep.
  • Exercise to help boost your immune system and to get a good night’s sleep.
  • Avoid caffeine later in the day.
  • Relax before going to bed with meditation, prayer, and a cup of herbal tea (like chamomile).
Manage Stress

It’s impractical to say you should get rid of stress completely, but you can reduce it and learn to manage it so that it doesn’t encompass you.

To help keep your stress under control:

  • Get enough sleep
  • Exercise
  • Eat enough fruits and vegetables
  • Try slow, deep breathing
  • Meditate or Pray
  • Remember to laugh and have fun
  • Get outside and enjoy nature
  • Take a break from your computer and cell phone once in a while
Take Nutrition Seriously
Support Your Immune System

“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” 

This is a great quote and is no exaggeration. What you eat effects your health and wellness.

Eat a healthy diet that includes:

  • Plenty of fruits and vegetable.
    (and make sure to eat those colorful ones)
  • Enough protein.
  • Probiotics and prebiotics. 
    Gut health is linked to immune health, so keep your intestines happy with probiotic foods (like kimchi and yogurt) and prebiotics (like apples and garlic)
  • Quality ingredients. 
    Don’t make a habit of eating fast food and overly processed foods. Choose minimally processed, natural, and organic whenever possible.
Get Fresh Air

Get outside everyday for fresh air and sunshine. While it may sound simple and old fashioned, the body does actually need this to remain healthy.

Support Your Immune System

Want to learn more?
Read about Staying Healthy This Winter.

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