How to Maintain a Healthy Immune System

By Lizzie Streit, MS, RDN, LD 

In light of the global pandemic and threat of COVID-19, many people are looking for ways to strengthen their immunity. But current events have unfortunately given rise to misinformation in the media regarding immune-boosting superfoods and supplements. 

In reality, no food, powder, or pill can supercharge your immune system. Yep, not even vitamin C supplements that are selling out everywhere! Still, there are several things you can do to make sure your immune system is functioning at its best.  

While the following tips may not be a quick fix, they can help you maintain a healthy immune system without purchasing unnecessary supplements or expensive food items. 

Note: Please keep in mind that no food or supplement can specifically fight COVID-19. The strategies in this article contribute to good health but they cannot specifically protect against COVID-19 or other viruses and illness. 

1 – Eat a balanced diet that incorporates a variety of healthful foods. 

Colorful plant foods, lean proteins, and healthy fats are rich in essential nutrients that the body needs for optimal functioning. While a deficiency in any nutrient can lead to issues, certain vitamins and minerals may be especially important for the immune system.  

Vitamin C is well-known for its role in immunity, but you don’t need a supplement to meet your daily needs. You can get vitamin C from common fruits and vegetables, including oranges, strawberries, brussels sprouts, and bell peppers. Fruits, veggies, and other plant foods are also rich in antioxidants, which can fight oxidative stress in the body that may increase susceptibility to illness and some diseases. 

Other foods to incorporate in your diet for a healthy immune system include those that are rich in zinc, such as pumpkin seeds, turkey, chicken, and nuts. 

2 – Exercise regularly.  

Regular physical activity is key to maintaining a strong immune system. However, be cautious with intense, long-lasting exercise. Working out in excess may actually wear you down, whereas moderate intensity activity can help the body fight inflammation and enhance immune function. Examples of this type of activity include brisk walking, jogging, and cycling at a steady pace. Aim for approximately 150 minutes of moderate intensity exercise per week. 

3 – Sleep well and manage stress. 

Getting a good night’s sleep, especially in the midst of a stressful global situation, is easier said than done. But skimping on sleep can actually increase the likelihood of getting sick. What’s more, long-term stress and anxiety can also suppress the immune system. So, if you’re up half the night with worries on your mind, it’s worth working on both your sleep hygiene and stress management during this time. 

If you’re having trouble catching some Zzzs, try changing up your routine. Shut off the TV (and news!) well before bedtime, write in a journal or read a lighthearted book before hitting the hay, or practice yoga and meditation as part of your evening routine.  

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