Tips to Keep Your Immune System Strong

It’s easy to start putting your health habits on the back-burner as the end-of-the-semester-stress ramps up. But if you go down that road, you may end up with a shot immune system, which likely will welcome in some nasty cold, flu, or COVID as you head into finals week. No thanks!

Consider these 3 factors when it comes to protecting your immune system:

Poor Diet. A diet low in antioxidants and inadequate in calories can leave you in an immunity and energy slump.

Lack of Sleep and Rest. Sleep and rest give your body a chance to recharge and reset. A lack of it could suppress your immune system.

Stress. Stress results in the release of a hormone called cortisol, which builds up in your body and affects the action of immune cells.

You’re probably wondering what you can do to prevent yourself from getting sick! We’ve got you covered!

Nutrients that pack an immunity punch:

First, eat the rainbow because fruits and vegetables are high in different antioxidants depending on their colors. In addition, here are 3 specific nutrients that boost your immune system along with key sources:

Vitamin C: Most likely the first nutrient that pops into your head when you think of illness and nutrients. Here are some food sources that are rich in Vitamin C:

• Citrus fruits: oranges, grapefruit, lemons

• Pineapple

• Berries: strawberries, blueberries, blackberries

• Tomatoes

• Broccoli

• Melons: honeydew, cantaloupe

Vitamin D: You probably associate this nutrient with dairy products, and you’re on the right track! During the warmer months of the year you can obtain Vitamin D from the sun. Here are some food and drink sources that are rich in Vitamin D too:

• Fatty fish: Salmon, herring, sardines

• Milk that is fortified with Vitamin D

• Juices that are fortified with Vitamin D

• Eggs

• Mushrooms

Zinc: Not as commonly known as the two above, but still plays a vital role in boosting your immunity! Here are some food sources that are rich in Zinc.

• Red meat

• Seafood: oysters, crab, lobster

• Beans

• Nuts

• Tofu

Here are a few small changes to keep your immune system strong:

1. Eat more nutrient-dense foods. 

   1. Drink a smoothie in the mornings with your favorite blended fruits/ veggies (the dollar store usually carries frozen produce if you are on a budget).

   2. Add berries, chia or flax seeds to your oatmeal/yogurt.

   3. Buy products that are fortified with Vitamin D like, cereal, milk, and juices.

   4. Add leafy greens to meals throughout the day.

2. Try to get 7-9 hours of sleep nightly.

   1. Keep a sleep schedule.

   2. Try to wake up and go to bed at the same time every day.

   3. Try a sleepytime tea before bed.

3. Manage your stress levels.

   1. Manage your time wisely and try not to procrastinate on school assignments.

   2. Meditate.

   3. Make time for hobbies or socializing.

   4. Take breaks.

4. Practice good hygiene. 

   1. Wash your hands frequently throughout the day.

   2. Carry hand sanitizer or wet-wipes with you to class.

   3. Clean your space often.

5. Take supplements if you’re limited on access to fresh produce and food.

   1. Take a basic multivitamin.

   2. Buy specific vitamins like Vitamin C, D, and Zinc.

 

For additional information on self-care and immunity, check out this link: https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/