Throughout life, there are so many things that have a profound effect on your immune system. One of the biggest impacts come directly from the daily habits you adopt as part of your current lifestyle. Many times, we get caught up in the hustle and bustle of everyday life and tend to place the importance of a strong immune system on the backburner. In other words, we prioritize everything else, until a weak immunity gives us a wake-up call in the form of failing health. No one wants that, am I right?

For this reason, it’s so important to become aware of the daily habits that could trigger a weak immune system and put you on a downward spiral to bad health. The great news is, you have complete control over your habits and lifestyle and with a few simple tweaks, you can start building a strong immune system in no time. Here are 10 simple tweaks you can make in your daily routine that will set your immune system up for success and build the foundation for good health. 

1. Reduce Sugar

If you want to promote a healthier lifestyle for you and your family, reducing your daily sugar intake is one of the best ways to begin. Not only that, the less sugar you consume, the stronger your immune system gets. Why? Sugar has a negative effect on the white blood cells that fight off bacteria and infection. Too much sugar can weaken your immune system and curb the response of these cells, putting you at risk for a nasty virus to move on in. Sugar is found in everything these days and it can be very easy to slip into the trap of consuming more than you realize. Start becoming more aware of what’s in the food you eat. Read labels on everything, cut back on sugary drinks including that drive through coffee each morning, and add more fresh fruits and veggies to your plate each night. You’ll be surprised at how much better you feel, once you cut back on all the sugar that has been weighing you down. By making a few simple changes to your diet, you can drastically change the way your immune system functions and maintain better overall health. 

2. Have more fun

While it may seem odd, there is something to be said about the importance of doing things that make you feel good, especially when it comes to your immune system. Making an effort to have a little fun each day, let loose, laugh and simply enjoy life can have a huge impact on your stress levels which, in turn, boost your immunity. Not only that, you just feel good doing the things that make you happiest, with the people you love. Take time to evaluate you daily schedule. Do you make any time for the fun stuff now? If not, try setting aside some time for things that wouldn’t normally fit into your schedule. Have a movie night with your family and watch something that makes you do a full on belly laugh. If the weather is nice, take a bike ride or blast some music and have a dance party in your kitchen. Bake some cookies or read that book you’ve been putting off forever. Life is way too short to NOT make time for the fun things once in a while. An added bonus is that your immune system and your overall health will be stronger because of it. 

3. Hydrate Yourself

A great way to keep your immune system running at 110% is to make sure you drink enough water each and every day. Water plays an important role in helping to provide your cells with enough oxygen. It also assists in removing toxins from your body that can build up and cause your immune system to flop, leading to a plethora of other health issues. If water hasn’t been your first go-to choice up until now, that’s ok. It’s not hard to jump on the band wagon and start hydrating your body right away. To build up your water intake, there are several things you can do. Start by carrying a water bottle with you whenever you leave the house and avoid the temptation to buy something sugary. Instead of soda, tea or coffee, serve water with your meals or ask for water when you go out to eat. Add a slice of lemon, cucumber or some strawberries to give your water an added boost of flavor. By making an effort to stay fully hydrated, you’ll strengthen your immune system and protect yourself from unnecessary illness no matter what time of year it is. 

4. Wash Your Hands

This may seem like a no-brainer, but it’s a super important, super simple task that will protect you from those germs, just waiting for their chance to pounce. When you think about all the places you go and all the things you touch on a daily basis, it makes so much sense to adopt this habit and make it stick, no matter what time of year it is. Doctors typically recommend that you scrub your hands with soap and water for at least 20 seconds each time to eliminate any possible germs or residue. This is especially important after you’ve been out and about in a public place. In the event that you don’t have access to soap and water right away, hand sanitizer is also a great option to keep at arm’s length in your car or purse. This simple, yet effective daily action can help to boost your immune system and give you so much more protection in a sea of germs and sickness. 

5. Get Outside

One of the best things you can do to naturally strengthen your immune system is take in all the benefits of the great outdoors. Spend as much time as you can in nature – soaking up the sun, breathing in fresh air, taking in the beauty of the world around you. Simply taking a walk can help you clear your head and think through a situation with more clarity and focus. Being outside can also greatly improve your mood and decrease your stress levels which, in turn, helps to boost your immune system. The healing power in nature can be found nowhere else. For this reason, spending as much time as you can outside will promote a happier, healthier you all the way around. Make an effort each day to step outside your four walls and take a walk, a bike ride, or a hike in the woods. You don’t have to make it an hour long trek (unless of course you want to). Simply take 10-15 minutes each day to take in the natural world and improve your health in the process. 

6. Put Your Phone Down

Although it may seem silly to connect less phone usage with a stronger immune system, there is something powerful in simply putting your phone away an hour or two before bed. These days, we rarely have a free moment without being connected to technology of some sort. According to the National Institute of Health, scrolling through your phone right before bed can disrupt your sleep cycle by suppressing melatonin, a natural hormone in your body that preps you for sleep. Instead of winding down, your phone is keeping you alert and awake. Sleep is a vital part of a healthy, strong immune system. For this reason alone, you want to make sure you’re doing everything in your power to get a decent, restful night’s sleep so you can wake up fully charged and ready to go. Try creating a nighttime routine that doesn’t include electronics. Take a warm, relaxing bubble bath, read a good book or write in your journal. Allow yourself some time to unwind the natural way by putting your phone down and prepping for a night of uninterrupted, restful sleep. 

7. Connect with Others

As a human being, one of the most important basic needs is to feel connection with others. Filling your life with healthy relationships can have an impact on your mood, your mindset and even your health. Yes, you read that right. Even your health and your immune system can be affected by how much connection and socialization you get. Being around others can boost your self-confidence and reduce your stress levels. We all know stress can cause a plethora of health issues including a weakened immune system. By stepping out of isolation and allowing yourself some good conversation, laughter and social bonding with others, you are setting yourself up for a healthier, happier life. Great news for introverts as well – you don’t have to flip your schedule upside down and start going out every night. Simply make time to call a friend to chat or even meet up to have lunch one day a week. This simple action can work wonders on your overall health. 

8. Eat Your Veggies

With all the fast food options and easy to prepare processed foods, it’s no wonder that we don’t consume nearly enough vegetables in our diet. However, this is a super important habit that should be adopted STAT. There are numerous health benefits to putting more veggies on your plate each day. First and foremost, vegetables contain a ton of vitamins and minerals that your body needs to thrive. For example, veggies like spinach, carrots, and zucchini are packed full of Vitamin A, while sweet peppers, broccoli and avocado contain a high dose of powerful Vitamin E. Both of these vitamins, along with many others assist your immune system in fighting off germs and sickness from the common cold to influenza to other health problems like heart disease. Adding more veggies to your daily routine can be done in a variety of ways – make up some veggie soup, blend in some greens with your fruit smoothie, cook up a veggie omelet or simply have a salad with your dinner. Putting more veggies on your plate will give your immune system the boost it needs to protect you from a vast array of health problems down the road. 

9. Create a self-care routine

One of the most important things you can do for yourself and your overall health, is make time for self-care. In the midst of work meetings, after school activities, science projects, housework and the daily chaos of life, we often forget to make time for our own needs. However, self-care plays a super important role in lowering your stress levels and creating a healthier, happier version of yourself. When you set aside time to decompress, whether it be for a pedicure, a facial, a bubble bath or simply to read a juicy magazine, you are giving yourself the chance to recharge. Your body thrives on this renewed sense of energy which, in turn, gives your immune system the upper hand. By taking time for yourself and your own needs, you are ultimately helping your immune system to build a wall against illness and infection. 

10. Get Enough Sleep

Making sure you get enough sleep at night is vital to strengthening your immune system. This is such a simple task, yet so many of us don’t make it a habit that sticks. We get caught up in binging that last episode on Netflix, watching funny animal videos on YouTube or scrolling Pinterest for the latest recipe. While it may be fun at the time, sleep deprivation is not recommended and can put you at a higher risk for illness and infection. During sleep, proteins called cytokines are released which help your immune system function properly and do the job it’s meant to do. Sleep also allows your body a chance to recharge overnight so that you’re ready to start each day with a full tank. The amount of sleep you need each night depends on you. A great way to figure out your perfect number is to start tracking how long you typically sleep and how you feel the next day. You can always increase your hours if necessary. The important thing is that you start creating a sleep routine that puts you on the path to better health.  

A strong immune system is the foundation of good health and you want to make sure you do everything you can to help it function properly. The great thing is, you don’t have to put in a huge amount of time, effort or money in order to start building a strong immune system today. Take a look at your daily habits and see where you can make some simple tweaks. You don’t have to completely flip your lifestyle upside down – just make small changes in certain areas of your life that will promote a stronger immune system and a healthier version of YOU. By doing this, you will instantly put yourself on the path towards good physical, emotional and mental health for years to come. 

And if you're ready to make real, sustainable, healthy changes to your lifestyle, be sure to set up a time to talk with me. Let's get your mind, body, and lifestyle where you want them to be!