7 Actionable Ways to Support Your Immune System in the Summer

It is no secret that our immune system can take a hit during the summer months. The heat and humidity can wear you down, and you are more likely to be exposed to germs when you are out and about. Luckily, there are some simple things you can do to support your immune system and stay healthy all summer long.  

To begin with, you could start eating more foods that are rich in nutrients like vitamin C and vitamin E. These vitamins are known for their ability to boost immunity. You can also get more of these vitamins by taking dietary supplements.

In addition to that, make sure that you are drinking plenty of fluids, especially water, and getting enough sleep. It will prevent you from becoming dehydrated, which can weaken your immune system. Finally, try to get some moderate exercise every day. 

Eat More Fruits and Vegetables 

One of the best ways to support your immune system is to eat a healthy diet rich in fruits and vegetables. You should target foods packed with nutrients like vitamins C and E, known for their ability to boost immunity. 

Besides, fruits and vegetables contain antioxidants, which can help protect your cells from damage. The most nutritious foods you should eat are leafy greens, citrus fruits, berries, tomatoes, and calciferous vegetables like broccoli and cabbage. So, make sure to include such foods in your diet to keep your immune system strong. 

Of course, fruits and veggies are not a substitute for regular checkups with your healthcare provider. After all, they are the ones who have the necessary equipment (including COVID test kit PCR, IV (intravenous) setup, stethoscope, etc.) and knowledge to offer comprehensive healthcare help. Still, fruits and vegetables play a critical role in maintaining your health. 

If you are not a fan of greens, consider looking up some interesting recipes that can make them more palatable. It might be tempting to avoid them altogether, but they are a necessary component of a balanced and healthy diet. 

Take a Vitamin C Supplement 

Vitamin C is one of the essential nutrients for immunity. It promotes the production of white blood cells, which are vital in fighting off infections. On top of that, vitamin C is also an antioxidant, meaning it can help protect your cells from damage. 

Unfortunately, our bodies cannot store vitamin C, so we need to get it from our diet or through supplements. If you do not eat a lot of fruits and vegetables, then taking a vitamin C supplement may be a good idea. You can find these supplements at most health food stores or online. 

Get Plenty of Sleep 

Sleep is crucial for overall health and well-being, and it is also important for immunity. When you sleep, your body produces more cytokines, which are molecules that help fight off infection. Moreover, sleep also helps to reduce stress levels, which can actually weaken immunity. 

Ideally, it would be best to get at least seven to eight hours of sleep every night. If you have trouble sleeping, you can try a few things, such as avoiding caffeine in the afternoon and evening, establishing a regular sleep schedule, and creating a relaxing bedtime routine. 

Drink Plenty of Fluids 

Water is vital for the functioning of organs, allowing the immune system to function at an optimal level. When you are hydrated, you increase your chances of staying well and fighting off infections. 

On the other hand, dehydration can make you feel tired and stressed, further weakening immunity. Also, water carries away waste that is the byproduct of our everyday metabolism. With insufficient water levels in your body, you cannot flush it out, giving waste the potential to become toxic and weaken the immune system. 

To stay adequately hydrated, aim to drink eight glasses of water or other fluids each day. In addition to water, you can also drink juices, herbal teas, and milk. Avoid sugary drinks like soda and energy drinks, as they can promote dehydration. 

Exercise Regularly 

Establishing an exercise routine and keeping to it is essential to leading a long and fulfilling life. One of the reasons for it is that you get the immune cells moving throughout the body during activity. It promotes a lasting presence of these immune cells, allowing you to enjoy a robust immune system. 

You should get at least 30 minutes of moderate exercise each day if possible. It could include walking, biking, or swimming. It is up to you! 

In case you are not used to exercising, start slowly and gradually increase the intensity and duration of your workouts. That way, you will not feel fed up with your exercise routine after just a few days of following it. 

Reduce Stress Levels 

As we already established, stress can negatively impact your overall health and weaken your immune system. When you are stressed, your body produces more of the hormone cortisol, suppressing immunity. 

There are a few different ways to reduce stress levels. For starters, you could try yoga, meditation, or deep breathing exercises, as well as make sure to schedule some time for yourself each day to relax and do something you enjoy. 

Wash Your Hands 

One of the simplest and most effective ways to prevent illness is to wash your hands regularly. With that in mind, make sure to wash your hands before you eat, after you use the bathroom, and after you come into contact with someone who is sick. 

While washing your hands, use soap and water, and scrub your hands for at least twenty seconds. If you cannot wash your hands, you can use an alcohol-based hand sanitizer instead. 

In Conclusion 

All in all, there are many ways to support your immune system in the summer. Some of the best ways include eating a healthy diet, getting enough sleep, exercising regularly, and reducing stress levels. You could also wash your hands regularly and drink more water. By following these tips, you should be able to keep your immune system strong and healthy all summer long! 

While some of the tips listed above may seem like common sense, it is important to remember that they are still important. Our immune system can still take a hit during the summer months, and we should do everything we can to support it. 

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