As we all know, viruses can cause many different illnesses and ailments. From the common cold to more serious diseases, like COVID-19, viruses can impact our health and wellbeing.

Our immune system is our body’s natural defense mechanism against these invaders, so it’s important to keep it in top shape. In this article, we’ll explore 5 effective ways to fortify your immune system and safeguard your health.

1. Get Enough Sleep

Sleep is essential for allowing our bodies to recharge and rejuvenate. It’s also a critical factor in maintaining a strong immune system. Studies have shown that people who get less than 7 hours of sleep per night are at higher risk of getting sick.

That’s because during deep sleep, our bodies produce cytokines, which help fight off infections and inflammation.

To get enough quality sleep, follow these tips:.

Stick to a regular sleep schedule, even on weekends
Avoid caffeine and alcohol before bed
Create a relaxing sleep environment by keeping your bedroom cool, dark and quiet
Avoid screens for at least an hour before bed, as the blue light can disrupt sleep

2. Reduce Stress

Stress is a fact of modern life, but it can take a toll on our immune system over time. When we’re stressed, our bodies produce the hormone cortisol, which can suppress the immune response.

That means we’re more vulnerable to infections and illnesses, particularly if we’re exposed to viruses like COVID-19.

To manage stress, try these techniques:.

Meditation and deep breathing
Yoga or other forms of exercise
Aromatherapy with essential oils like lavender or chamomile
Spending time outdoors in nature

3. Eat a Healthy Diet

The food we eat has a direct impact on our immune system. In general, a diet rich in whole foods, fruits and vegetables, and lean protein will support a strong immune system. Certain foods are also known to have immune-boosting properties, such as:.

Citrus fruits, which are high in vitamin C
Garlic, which has anti-viral and anti-inflammatory properties
Ginger, which can reduce inflammation and improve circulation
Probiotic-rich foods like yogurt or sauerkraut, which support gut health and immune function

4. Exercise Regularly

Physical activity is not only good for our physical health, but it can also improve our immune function. Exercise helps us flush out toxins and increases circulation, which can promote the movement of immune cells in our body.

Studies have shown that people who exercise regularly have lower rates of respiratory infections like the flu.

To get the benefits of exercise, aim for at least 30 minutes of moderate activity most days of the week. This can include brisk walking, cycling, or swimming.

It’s also important to find activities you enjoy, as this will help you stick to a routine in the long term.

5. Supplement with Immune-Boosting Nutrients

While a healthy diet is the cornerstone of a strong immune system, certain nutrients can give an added boost. These include:.

Vitamin D, which supports immune function and is found in fatty fish, egg yolks, and fortified foods
Zinc, which can reduce inflammation and support immune cells, and is found in oysters, beef, and pumpkin seeds
Vitamin C, which is a powerful antioxidant and immune booster, and is found in citrus fruits, bell peppers, and leafy greens
Prebiotics and probiotics, which support gut health and immune function, and are found in fermented foods and supplements

Before taking any supplements, be sure to talk to your healthcare provider to ensure they’re safe for you and won’t interact with any medications or medical conditions.