No matter your age, you can keep your immune system strong. Here are 6 ways to do that in 2022 and beyond:
- Vitamin C & D. It’s best to get your vitamin C from foods like acerola or camu camu berries, strawberries, guava, kiwi fruit, red bell peppers, broccoli, papaya, oranges and mangoes. It’s also available in supplement form.
- Vitamin D is essential for strengthening the immune system. Sunlight is one way to get it but only in small amounts. You’re better off taking supplements that contain vitamin D3 derived from lanolin or fish oil.
- Zinc. Zinc is a powerful antioxidant that helps fight free radicals that destroy healthy cells.
It’s found in oysters, lean beef and chicken breast (without skin), pork shoulder (no skin), spinach, and pumpkin seeds. You can also take zinc supplements.
- Eat a balanced diet full of fruits and vegetables. The vitamins, minerals, antioxidants and other nutrients in these foods help protect cells from damage that can hinder immune function.
- Get enough restful sleep each night. Poor sleep habits can affect immunity as we age — for example, poor sleep may increase inflammation, which impairs immune function.
- Exercise at least 30 minutes a day. Regular physical activity boosts immunity by improving blood flow to tissues and organs, reducing stress and anxiety and helping the body fight infection.
- Maintain a healthy weight. Obesity is strongly linked to asthma, arthritis and other conditions that compromise the immune system.
- Stay hydrated – Dehydration weakens your body’s ability to fight off infections by making it harder for your organs to function properly.
- Practice good hygiene. Clean hands, clean surfaces and clean air are important for your health. When you’re around others, make sure to cover your mouth when you cough or sneeze and wash your hands often with soap and water or an alcohol-based sanitizer.
