A strong immune system derives from a combination of internal and external factors, according to Michael Rozien and Dr. Mehmet Oz, co-authors of "You: The Owner's Manual." Some things that affect your immune system are beyond your control, such as environment and heredity. Others, like nutrition and sleep, you can do something about. Like most health issues, your immune system won't respond to an immediate or short-term change. Only lifestyle choices will really have an effect.
Step 1
Eat a balanced diet, congruent with the Mediterranean, Harvard or USDA food pyramids. Your body relies on these basic building blocks to construct everything that makes up your immune system.
Step 2
Eat plenty of fruits and vegetables. According to Dr. Steven Pratt, these foods contain micronutrients that directly improve your immunity. Especially valuable are foods high in zinc and vitamin C.
Step 3
Take a multivitamin. Rozien and Oz, as well as the Harvard School of Public Health's Walter Willett, consider multivitamins the world's cheapest form of health insurance. By keeping your body well-supplied with basic nutrients, you can maintain a good immune system even when a perfect diet isn't available.
Step 4
Get adequate rest. Sleep is the time when your body replenishes energy, heals from damage and fights illness most aggressively. Rozien and Oz report that adults need between seven and nine hours of sleep per night. Children and teens need at least nine or 10.
Step 5
Exercise. The National Institutes of Health report that, although modern science doesn't understand exactly why, research confirms that exercise can improve your immune system. Some theories include flushing bacteria from the lungs, increasing white blood cell circulation, reducing stress and even killing bacteria with heightened body temperature.
Step 6
Take steps to alleviate stress. According to Rozien and Oz, as well as the NIH, stress can weaken your immune system. Some steps to alleviate stress include practical time management, taking breaks or meditation and making time for family and other activities you enjoy.
Tips and Warnings
- Wash your hands regularly. According to Rozien and Oz, this single step can reduce your chance of catching a communicable disease by 50 percent or more. Though this doesn't improve your immune system, it reduces the load your immune system needs to take on.
- When adopting a plan to improve your immune system, adopt moderate steps to practice regularly. This is better than an aggressive program you will find hard to maintain over time.
References
- "You: The Owner's Manual"; Mehmet Oz et al; 2005
- "Eat, Drink and Be Healthy"; Walter Willett MD, et al; 2006
- National Institutes of Health: Exercise and Immunity
