While it might not be typical cold and flu season, there’s always one germ or another floating around, giving people the seasonal sniffles or a ticklish throat. Besides these common concerns, there’s a continuous need to protect oneself from major conditions – cancer, heart disease and diabetes, just to name a few.

Improving your immune system to stay in tip top shape might seem like a daunting task, but it’s actually easier than you might think. Follow these 5 simple steps to amp up your immune system today:

Dine on Protein – Eating high protein foods can enhance your immune system to help you defend your body against bacteria, viruses and germs. With their high zinc content, foods such as lean cuts of meat, beans, soy and seafood can all help increase white blood cells.

Sample the Rainbow – It doesn’t really matter which fruit or vegetable you eat, each color of the produce rainbow is packed with vitamins and nutrients to keep you strong and healthy. Whether it’s green kale, orange papayas, red peppers or purple eggplant, each one is a treasure trove of antioxidants and minerals to heighten your immune system.

Take a Stroll – Just 20 minutes of moderate exercise throughout the day gets antibodies and white blood cells moving throughout the body faster. It doesn’t need to be all at once. Walk 10 minutes around the block at lunch. Walk 10 minutes later to get a coffee. Working out too intensely can actually impact your immune system, so keep it moderate. Consider adding light weights or take fun cardio class – you’ll be all set.

Let the Sun Shine Down – Vitamin D is vital to overall health and especially the immune system. Just a few minutes out in the sun – 10 minutes during your stroll – is the perfect amount. Any longer and you might be causing damage to your body.

Healthy Fats – Not all fats are created equal. Cooking oils like olive and canola – along with foods like avocados and salmon – supply omega-3 and omega-6 fats that improve communication between cells, which boosts the immune system.

Besides these 5 steps to improve immunity, remember that smoking, alcohol abuse and eating foods laden with processed sugars, trans fats and preservatives can derail your progress of improving your immune system.

If you re-discovered how easy it is to enhance your immune system, consider sharing this with family and friends who might benefit from learning these tips.


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