5 Non-Negotiable Habits For a Strong Immune System

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Our immune system isn’t an abstract entity that swoops in out of nowhere, eradicating invaders and keeping us healthy. Instead, our immunity is part of us and our ability to protect ourselves from threats, such as viruses and bacteria.

While most people don’t think about it often, our immune system works all the time, ensuring that we stay healthy and safe. Every day, countless invaders try to make their way inside the body. Most get eradicated on sight, but certain microorganisms linger long enough to cause trouble.

Luckily for us, we can adopt some simple habits to strengthen our body’s natural defences and reduce the risk of health issues down the road. Let’s see what they are.

1. Manage Your Stress

Good health depends on homeostasis––the ability of a biological system (in this case, the human body) to maintain equilibrium. Factors that shake-up homeostasis are linked to poor health, impaired cognition, reduced productivity, and other adverse effects.

Stress is one of the most profound examples of something that disrupts homeostasis. It promotes the production of stress hormones (such as cortisol), impairs our sleep, dysregulates our appetite (forcing us to consume too much or too little food), and contributes to mental conditions (1, 2, 3, 4).

Aside from that, stress is linked to an increased risk of cardiovascular disease, cancer, and impaired immune system function (5, 6, 7).

An important thing we should do to strengthen our immunity is to learn to manage our stress better (8). Good tactics include:

Meditating
Exercising
Spending time in nature
Going for walks
Practising a hobby
Getting enough sleep

2. Drink Plenty of Water During the Day

Adequate hydration is the second important element of strong immunity. Drinking enough water doesn’t necessarily protect you from infections or viruses, but preventing dehydration is vital for your body’s defence abilities (9).

According to various guidelines, men should drink up to 125 ounces (3.7 litres) of water daily, and women – around 90 oz (2.7 litres). Your specific intake will depend on your size, how much you sweat, how active you are, and more.

3. Prioritise Sleep Each Night

Among the many tactics you can use to strengthen your immune system, one of the most effective ways is to get enough sleep each night. Sleep is an essential physiological process that improves metabolic function, boosts cognition, and leads to general restoration (10, 12). In addition, sleep appears vital for our well-being, mental health, and longevity (13, 14).

According to some experiments, sleep duration and quality are tightly linked to immune system strength and the likelihood of catching a common cold. In one experiment, folks who slept for fewer than six hours per night were at a higher risk of catching a cold (15). Sleep’s effects appear so prominent that getting more sleep might result in quicker recovery from illness (16).

According to guidelines, adults should sleep for at least six hours per night––preferably up to eight, and possibly nine hours during periods of extreme stress. Good tactics to improve sleep quality (and quantity) include:

Maintaining a consistent sleep-wake schedule
Having a relaxing pre-bed routine (e.g., taking a bath, stretching, reading, journaling, etc.)
Avoiding alcohol in the evening
Cutting out all caffeine within six to eight hours of going to bed
Optimising your sleep environment (e.g., keeping your room cool, dark, and quiet; investing in a good mattress and pillows, etc.)
Avoiding all screens (phone, TV, laptop, tablet, etc.) in the last hour before bed

4. Exercise Consistently

Exercise is a stressor for your body, and doing too much can harm your body’s ability to protect itself from illness. But, doing the right amount of physical activity can boost your body’s defence mechanisms, making you more resilient and less likely to get sick.

For one, physical activity appears to reduce systemic inflammation, which can hinder immune system function if left unchecked (17). Second, some research finds that physically active people react better to vaccines and are more protected as a result (18). Third, some experimental data link physical activity and white blood cell count (19). These ‘soldiers’ are responsible for detecting external threats and eliminating them on the spot.

Moreover, being physically active promotes blood and lymph circulation, allowing immune system cells to travel around the body more quickly (20). Plus, improved circulation strengthens the body’s ability to eliminate bacteria, abnormal cells, and more.

The great thing about exercise is that it delivers numerous other benefits on top of strong immunity, and you don’t need to do a ton of it. As little as three weekly sessions can have a significant positive impact on immune system strength, overall health, and well-being.

5. Consider Certain Supplements

The supplements industry is notorious for its shady practices, ineffective products, and unmet promises. But, among the literal sea of useless supplements, certain products can strengthen your immune system and protect you from illness.

One notable example of an effective supplement is vitamin C. Research finds that vitamin C plays a crucial role in our immunity: having enough of it can speed up recovery time (21). The nutrient is abundant in citrus fruits, berries, tomatoes, and more, but you can supply your body with a concentrated dose through a supplement.

Another effective supplement for our immunity is zinc––a mineral with numerous vital functions in the body. Like vitamin C, zinc is essential for immune system function, and a deficiency can impair the body’s defence mechanisms (22).

The third supplement to consider is vitamin D3. Unlike the previous nutrients, your primary way of getting enough vitamin D is through adequate sun exposure. But, given that doing so isn’t always an option, supplementing can be beneficial for preventing a deficiency that can impair immune system function (23).

Coach Michael

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