How to Build Up My Immune System

A healthy or strong immune system can ward off many illnesses such as colds, influenza and other infections. However, your lifestyle and food choices may reduce the effectiveness of your immune system. Fortunately, numerous quick ways will help you achieve a healthier system.

Instructions

1. Exercise regularly. Physical exertion improves your immune system and contributes to good health. Begin slowly and include at least 30 minutes of exercise or activity into your day.

2. Eat foods with antioxidants. Antioxidants, which are found in many foods and drinks, stop cell damage, strengthen your immune system and protect your body from a host of illnesses such as heart disease, cancer, inflammation and depression.

3. Sleep sufficiently. Sleeping for only a few hours each time increases your risk of heart disease and stress. Aim for at least eight hours a night.

4. Drink plenty of water. Instead of sodas, alcohol and caffeinated drinks, drink at least eight glasses of water a day to remove toxins from your body.

5. Take vitamin supplements. Vitamin D, vitamin C and zinc are proven immune system boosters. Begin taking a daily multivitamin to improve your body's defenses. Talk with your doctor or a pharmacist before starting supplements---especially if you're taking other medications.

6. Reduce your stress. High stress levels interfere with your body's ability to fight infections. Practice relaxation techniques, get regular massages, do breathing exercises or take supplements designed to reduce stress (Sam-E or St. John's Wort).

Tips & Warnings

• Antioxidant-rich foods and drinks include vegetables (carrots, broccoli and kale) berries, grapefruit, watermelons, almonds, olive oil and green tea.

References

• Reduce Stress and Strengthen Immune System
• Build a Stronger Immune System

Resources

• Read this Article in Spanish
• Foods High in Antioxidants