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Quick Tips to Help Maintain a Healthy Immune System

This article is for educational purposes only. It does not reflect the opinion of Optimum Nutrition, nor is it intended for product marketing purposes.

The immune system can be influenced, but it’s a complex system that doesn’t just rely on just one single entity. There will never be one key element to immunity, it’s a system that requires a balance of nutrition and healthy lifestyle choices. The choices you make can be simple, but greatly shape the immune system.

PRACTICE GOOD PERSONAL HYGEIENE

Skin is the body’s first line of innate immunity, therefore washing your hands frequently is a great habit to develop. Wash hands before preparing food and after using the washroom. Wash hands thoroughly with soap and cleaning running water for at least 20 seconds. 

INCLUDE A NUTRITIOUS DIET THAT INCLUDES MODERATION, VARIETY AND BALANCE.

The immune system can be influenced by nutrient intake. Choose from a wide-variety of nutrient-dense foods from all five food groups to help increase intake of vitamins, minerals and other essential nutrients. If you have nutritional gaps within your diet, then may consider a multivitamin to help meet your daily dietary needs.

KEEP HYDRATION IN MIND.

Drink plenty of water throughout the day and around activity as needed. Water is the most abundant substance in the body and all cells need it to function. Almost every physiological process in the body is linked to the presence of water. Carry a water bottle and eat produce with high water content (blueberries, grapefruit, berries, tomatoes).

SECURE SUFFCICIENT QUALITY SLEEP EACH NIGHT.

Get enough quality sleep each night. Sleep is vital for the body and mind. Healthy adults are recommended to sleep seven to nine hours each night.1 Develop good sleep habits to help support length and quality of sleep.

INCORPORATE DAILY PHYSICAL ACTIVITY.

Regular physical activity is a fundamental. Recommend average healthy adult perform 2 hours and 30 minutes a week of moderate-intensity, or 1 hour and 15 minutes a week of vigorous-intensity aerobic physical activity.2 Exercise doesn’t mean just running on the treadmill or lifting weight – exercise can take place beyond the gym – at home or work. Physical activity can be walking the dog, playing with your children or keeping up with chores. However, anything to get you moving – something is better than nothing.

MANAGE STRESS

Minimize stress by managing stressors. Emotional stress can influence the integrity of the immune system. Take a break and implement practices that help you to relax. Decompress by enjoying your favorite hobbies or talking to friends and family.