David M. Goldberg , M. He is board-certified in Internal Medicine and Infectious Diseases and has a special interest in travel medicine, Lyme disease, HIV, and community-acquired infections.

Find a Doctor or call Keep in touch with NewYork-Presbyterian and subscribe to our newsletter. At A Glance Featured Expert David M. Goldberg, M. Internal Medicine, Infectious Disease. Internal Medicine. Consult an Expert Find a Doctor or call A healthy diet, that is high in vegetables and fruit and low in added sugars and processed foods, can provide important vitamins and minerals that help our immune systems stay strong to fight infections and illness.

Getting good quality sleep, finding ways to decrease stress, and getting regular physical activity can also keep us healthy.

All cells and organs in our body require vitamins and minerals from our diet to function properly. But for our immune system, the network of cells and proteins that defends our body against infection, vitamins C, D, E, and zinc are especially important.

We do not have evidence that taking vitamins C, D, E or zinc will prevent or cure COVID But we do know that people with healthy immune systems who are physically active and maintain a healthy body weight, have less severe symptoms when they contract COVID compared to people with conditions like high blood pressure, obesity, and diabetes.

Poor health puts people at higher risk for hospitalization, ventilation, and death from COVID Building and maintaining a healthy immune system is a slow process, not a quick fix. Try to get a regular dose of these 4 immune-boosting vitamins and minerals from your diet:.

An antioxidant that is stored by immune cells and then quickly used when we are actively fighting infection. Sources of vitamin C include: citrus fruits, strawberries, broccoli, and bell peppers.

One large orange provides the recommended daily vitamin C dose for adults. This vitamin is activated in our skin by UVB light from the sun. Immune cells use it to communicate with each other to launch an attack against infection. When the days get shorter and sunlight is less intense, we can get vitamin D from fatty fish sardines and mackerel or fortified milk or orange juice.

Look for a supplement that provides vitamin D3 at — IU per day. From getting enough sleep to eating a balanced diet, we will cover all the essential tips that can help boost your immune system and keep you healthy. So, let's dive in and discover the secrets to a robust and resilient immune system.

Our immune system is a complex network of tissues, cells and organs that protect our body from harmful pathogens and foreign substances.

It is our first defence against illnesses and diseases and is crucial in keeping us healthy. However, our immune system is not invincible, and it can be weakened by various factors such as stress, poor diet, lack of sleep, and a sedentary lifestyle.

That's where habits come in. Habits are the small actions we do every day that can significantly impact our health and well-being.

By adopting healthy habits, we can strengthen our immune system, reduce our risk of illnesses and diseases, and improve our overall quality of life. The key is to make these habits a part of our daily routine so they become second nature. A nutrient-rich diet is one of the most important habits for a robust immune system.

Our body needs various vitamins, minerals, and other nutrients to function correctly; a deficiency in any of these can weaken our immune system. Some essential nutrients for immune system health include vitamin C, vitamin D, zinc, selenium, and iron.

To get all the nutrients your body needs, focus on eating a diet rich in whole, unprocessed foods; This means plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid processed foods, sugary drinks, and foods high in saturated and trans fats, as these will harm your immune system.

Drinking enough water is essential for overall health, but it is significant for immune system health. Water helps to flush out toxins and waste products from our body, which can weaken our immune system if left to accumulate.

It also helps to keep our mucous membranes moist, a crucial barrier against pathogens. Aim to drink at least glasses of water daily to stay hydrated. You can also get water from other sources, such as herbal teas, fruits, and vegetables.

Avoid sugary drinks and caffeine, as these can have a dehydrating effect on the body. Sleep is often overlooked in immune system health, but it is crucial.

Our body needs sleep to repair and regenerate; lack of sleep can weaken our immune system. Sleep deprivation has been linked to a higher risk of infections, as well as chronic diseases such as diabetes, heart disease, and obesity.

Stress is a natural part of life, but it can harm our health, including our immune system when it becomes chronic. For example, chronic stress has been linked to a higher risk of infections and chronic diseases such as depression, anxiety, and heart disease.

Exercise is not only good for physical health but also for immune system health. Regular exercise can help improve the circulation of immune cells in our body, making it easier for them to detect and fight off pathogens. To reap the benefits of exercise, aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, most days of the week.

You can also incorporate strength training exercises like lifting weights to build muscle and improve your overall fitness.

Case in point: People with sleep apnea — a disorder in which you wake up before the REM cycle — have higher rates of memory problems, mood disorders, heart disease, and possibly cancer.

Try this: Stick to a consistent bedtime and wake-up time every day, aiming for six to eight hours of sleep, Dr. Goldberg suggests. Also, avoid alcohol and screen time before bedtime because they can disrupt sleep. Try this: Current government guidelines suggest adults get minutes of heart-pumping moderate aerobic exercise like brisk walking or 75 minutes of intense exercise think jogging, cycling, or swimming a week.

That can feel more manageable if you break it down. For example, you could take a brisk minute walk on your lunch break from Monday to Friday to get to minutes, or jog for less than 40 minutes a day twice a week to get to 75 minutes.

Specific foods loaded with probiotics include yogurt or fermented foods like kimchi, miso, and sauerkraut. Try this: Forget the capsules and look to the supermarket aisles.

It has also been tied to higher risks for pulmonary disease and certain cancers. Think of limiting your alcohol intake as a healthy habit that impacts your whole body — much like exercising, eating well, getting enough sleep, and reducing stress — which in turn helps boost the immune system.

David M. Goldberg , M. He is board-certified in Internal Medicine and Infectious Diseases and has a special interest in travel medicine, Lyme disease, HIV, and community-acquired infections. Find a Doctor or call Keep in touch with NewYork-Presbyterian and subscribe to our newsletter.

Here are some examples:. Here in Mexico, we use this ingredient in many of our dishes. In , Mexican avocado exports amounted to more than 2.

In that year, the United States alone accounted for approximately 80 percent of the value of avocado exports from the country. According to the Centers for Disease Control and Prevention , washing your hands can eliminate microorganisms and help avoid the transmission of diseases.

After washing your hands, apply hydrating cream and paraben-free products to take care of your skin. Adequate and healthy sleep time varies with age, but adults should aim to get at least 7 hours of sleep per day. Improving your sleep hygiene habits can help you obtain a better quality rest, which will help to restore any metabolic damage and thus maintain balance.

Research has shown the positive impact of exercise on the immune response:. Doing physical activity for at least 30 minutes five times a week is a sound recommendation for adults to maintain a healthy lifestyle. Good hydration is essential to maintain the balance of minerals and fluids that our immune and respiratory systems need to work properly.

The immune system plays a key role in keeping your body in balance and well, so taking care of it will go a long way. Marien Garza is a registered dietitian and a member of the Dietetic Advisory Board and the outer Nutrition Advisory Board.

She has been a consultant for Herbalife Nutrition Mexico since , helping train independent distributors and members on the importance of nutrition. Marien has participated in numerous research protocols and co-authored articles published in national and international journals.

She is the author of three books on menopause, osteoporosis, and childhood obesity. com will be sunsetting on March 4. To learn more about our products, business opportunity and how we help people live their best lives, visit Herbalife.