Five Simple Ways To Boost Your Immune System

A holistic and integrative approach for a healthy immune system

What can you do personally, in addition to public health measures to prevent yourself from contracting a virus? Besides the necessary standard measures like hand washing, social distancing, mask-wearing and avoiding large crowds, there are five simple steps to incorporate into your daily routine to ensure that you stay healthy at all times.

1. Get seven to eight hours of sleep each night

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Studies have shown that people who do not sleep for more than five hours a day, for seven consecutive days have a 350% higher chance of contracting the common cold. Sleep is crucial to overall health and aids in restoring and repairing all functions of the body and brain. Since adequate sleep and melatonin production are crucial for health, try taking a 0.5-3mg melatonin supplement about 30 minutes before you want to fall asleep to ensure that you are getting the recommended amount of sleep.

2. Eat vitamin C-rich foods

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Vitamin C helps stimulate the production of white blood cells to fight off infections in the body. Because the dosage range of vitamin C is so wide, doctors recommend getting vitamin C through a healthy diet, within a range of 300mg to 5,000mg. Because it is water-soluble your body will excrete any extra. Flavonoids also help to encourage the absorption of vitamin C in the body, so pair the two together to get the most utilization of the vitamin in the body.

3. Consider a zinc

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Zinc is a mineral that helps to keep the immune system healthy. While eating a well-balanced diet will ensure that your body gets enough zinc, studies have shown that taking zinc daily in the form of lozenges can prevent you from getting a cold or shorten the length of a cold once symptoms start.

4. Eat extra fruits and vegetables

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Vegetables and fruits are rich in flavonoids, which help to decrease inflammation in the body. Besides fruits and vegetables, ingredients like green tea and turmeric—taken with black pepper to increase absorption—are rich in flavonoids.

5. Take a vitamin D3

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Vitamin D3 is helpful for preventing a virus and boosting the immune system. To better understand the amount your body requires, get a blood test done to check your levels and then take the dosage accordingly.

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