#1 Regular Exercise
Exercise isn’t just for losing weight. Studies show that getting 20 minutes or more of exercise three times per week not only lowers your risk for major diseases like heart disease and diabetes, it can also help boost your immune system, helping it ward off illness.
Even turning off the TV in the evenings and going out for a walk can do the trick. Find activities you enjoy so exercise doesn’t become a chore you’re not likely to continue long term.
#2 Adequate Sleep
Experts recommend getting between seven and nine hours of sleep each night on a regular basis. Get less than that, and you’re putting your immune system at risk.
To increase your chances of a better night’s sleep, create a bedtime routine. Avoid watching TV or working on the computer just before turning out the lights. Also avoid excess caffeine throughout the day.
#3 Balanced Diet
A diet high in saturated fat and sugar has been linked to immune system suppression. Studies show that increased sugar or saturated fat in the diet reduces the effectiveness of your white blood cells to fight off infection in your body.
Check the labels of the food you eat to make sure you’re not getting too much of anything in your diet. Avoid red meat, which is high in saturated fat and switch to lean proteins like chicken breasts or fish to round out your diet.
#4 More AntioxidantsOn the front lines in the battle against illness are antioxidants. That’s because these tiny little nutrients are the primary weapon against free radicals, which can wreak havoc on your immune system, as well as other processes that go on inside your body on a daily basis.
Antioxidants are found in abundance in healthy foods like fruits and vegetables. You can also supplement your diet by taking an effective and proven daily multivitamin and dietary supplement regime.
#5 De-stressing Techniques
Stress has been proven to lower your white blood cell count, meaning a little meditation can go a long way in the battle against cold and flu season.
Practicing simple relaxation techniques can help you manage your stress, such as deep breathing, meditation or even exercise. In fact, hitting the treadmill or other exercise has been shown to increase endorphins, natural hormones in your body that are released throughout your body and can help improve sleep and mood.