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Healthy ways to strengthen your immune system

In a 3-month study in 126 children, those who drank just 2.4 ounces (70 mL) of fermented milk daily had
about 20% fewer childhood infectious diseases, compared with a control group.
If you don’t regularly eat fermented foods, probiotic supplements are another option.
In a 28-day study in 152 people infected with rhinovirus, those who supplemented with probiotic
Bifidobacterium animalis had a stronger immune response and lower levels of the virus in their nasal
mucus than a control group.
Limit added sugars
Emerging research suggests that added sugars and refined carbs may contribute disproportionately to
overweight and obesity.
Obesity may likewise increase your risk of getting sick.
According to an observational study in around 1,000 people, people with obesity who were administered
the flu vaccine were twice as likely to still get the flu than individuals without obesity who received the
vaccine.
Curbing your sugar intake can decrease inflammation and aid weight loss, thus reducing your risk of
chronic health conditions like type 2 diabetes and heart disease.
Given that obesity, type 2 diabetes, and heart disease can all weaken your immune system, limiting added
sugars is an important part of an immune-boosting diet.
You should strive to limit your sugar intake to less than 5% of your daily calories. This equals about 2
tablespoons (25 grams) of sugar for someone on a 2,000-calorie diet.
Exercise regularly. Engage in moderate exercise.
Although prolonged intense exercise can suppress your immune system, moderate exercise can give it a
boost.
Studies indicate that even a single session of moderate exercise can boost the effectiveness of vaccines in
people with compromised immune systems.
What’s more, regular, moderate exercise may reduce inflammation and help your immune cells
regenerate regularly.
Examples of moderate exercise include brisk walking, steady bicycling, jogging, swimming, and light hiking.
Most people should aim for at least 150 minutes of moderate exercise per week.
Stay hydrated
Hydration doesn’t necessarily protect you from germs and viruses, but preventing dehydration is
important to your overall health.

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