Page 18 - project_booklet

P A R T 2
Healthy ways to strengthen your immune system

Your first line of defense is to choose a healthy lifestyle. Our immune system, including every part of our
body functions better when protected:
Don't smoke
Smoking, including vaping, harms the immune system and can make your body less successful at fighting
disease. It compromises your lung health, which is especially dangerous for viruses that attack the
respiratory system.
Eat a diet high in whole plant foods (fruits and vegetables)
Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants
that may give you an upper hand against harmful pathogens.
The antioxidants in these foods help decrease inflammation by combatting unstable compounds called free
radicals, which can cause inflammation when they build up in your body in high levels.
Chronic inflammation is linked to numerous health conditions, including heart disease, Alzheimer’s, and
certain cancers.
Meanwhile, the fiber in plant foods feeds your gut microbiome, or the community of healthy bacteria in
your gut. A robust gut microbiome can improve your immunity and help keep harmful pathogens from
entering your body via your digestive tract.
Furthermore, fruits and vegetables are rich in nutrients like vitamin C, which may reduce the duration of
the common cold.
Eat more healthy fats
Healthy fats, like those found in olive oil and salmon, may boost your body’s immune response to
pathogens by decreasing inflammation.
Although low-level inflammation is a normal response to stress or injury, chronic inflammation can
suppress your immune system.
Olive oil, which is highly anti-inflammatory, is linked to a decreased risk of chronic diseases like heart
disease and type 2 diabetes. Plus, its anti-inflammatory properties may help your body fight off harmful
disease-causing bacteria and viruses.
Omega-3 fatty acids, such as those in salmon and chia seeds, fight inflammation as well.
Eat more fermented foods or take a probiotic supplement
Fermented foods are rich in beneficial bacteria called probiotics, which populate your digestive tract.
These foods include yogurt, sauerkraut, kimchi, kefir, and natto.
Research suggests that a flourishing network of gut bacteria can help your immune cells differentiate
between normal, healthy cells and harmful invader organisms.

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