The Staying Well Series

3 Ways to Maintain a Healthy Immune System

1.Get enough sleep!

·       Aim for at least 7-8 hours per night! Sleep is essential for keeping our immune system healthy and fighting off infections.

·       Do your best in limiting screen time before bed; especially if the content you are reading can cause stress/anxiety.

2. Drink Water

·       Staying hydrated helps the body to naturally eliminate toxins and supports the body's functions. try to drink at least 64 oz every day.

3. Eat your fruits and veggies! – Fresh, frozen, or canned

If purchasing canned fruits and veggies, look for low-sodium options and fruits that are canned in water instead of syrup.  

·       Fruits and vegetables have vitamins and minerals our body needs to stay healthy! They also provide plentiful of antioxidants which help reduce oxidative stress.

The following are a few nutrients that are beneficial for our immune system; along with the sources on where you can find them:

·       Vitamin A: Sweet potatoes, carrots, cantaloupe, squash, broccoli

·       Vitamin C: Dark leafy greens (spinach, kale), red bell peppers, strawberries, grapefruit, oranges, tangerines, broccoli, lemons

·       Vitamin D: THE SUN, tuna, sardines, mackerel, salmon, eggs, fortified milk, mushrooms

·       Vitamin E: Sunflower seeds, almonds, peanut butter, more spinach and broccoli!!

·       Zinc: Lean meat, poultry, pumpkin seeds, bean, lentils, whole grains

Sources:

1. Mayo Clinic

2. Fisher | Titus

3. Physicians Committee for Responsible Medicine