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4 Ways to Strengthen Your Immune System
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4 Ways to Strengthen Your Immune System

There are many challenges during this pandemic, especially through the lockdown mandate. Having to be in top shape and health is of greater importance. Most of all, it is important for us to keep our immune system at its best to not only prevent us from getting sick but also to help us recover quickly if we do become sick.

However, not everyone knows what we can do to boost our immune systems. We will highlight 4 ways in which you can improve your own immune system. This is especially important for frontline health workers such as physicians and nurse practitioners who take care of infected patients.

 Having a Proper Diet

When we are eating our meals, we need to pay more attention to what we are eating in these meals for the better of our health. Having a good and healthy diet is very vital in maintaining and improving one’s immune system.

This leads to taking into account what we actually eat and seeing what foods need to be added, maintained and removed from the overall diet. Studies by Joanne L. Slavin on the Health Benefits of Fruits and Vegetables have shown that it is good to add more fruits and vegetables into one’s diet. According to the study, 1 portion of fruits and vegetables to eat equals 80 grams and recommended to eat around 5 portions of fruits and vegetables a day.

These are only a few examples of what you can do to improve your diet for a stronger immune system, there are a lot more foods to eat which are helpful, and can maintain your diet in great shape.

Exercising Regularly

Exercising is known to have a lot of positive benefits, especially on a regular, consistent basis. One of those important benefits is to strengthen the immune system of your body since exercise also helps to strengthen your physical health. It is recommended to do 30 minutes of moderate-intensity cardio activity at least five days per week (150 minutes per week).  

However, it is not enough to exercise occasionally. It is important that the exercise being done by a person is a regular occurrence, such as every day or every other day, for maximum effect of helping to improve your immune system and physical health. 

Get the Right Amount of Sleep

There are many activities that all of us can do to improve our immune systems. One of those beneficial activities is sleep. 

However, just relying on sleep is not enough to strengthen the immune system. It is vital to get the right amount of sleep consistently, as sleeping too much would actually impair the immune system. Other bad effects of sleep deprivation are the weakening of cognitive function and even hallucinations. It is recommended that you sleep for around 7-9 hours each day to get the right amount of sleep needed.

Learn to Cope with Stress

Stress is one of those things that we all have to deal with; it’s inevitable. Having too much stress on our hands will decrease the strength of our immune system. Therefore, keeping the amount of stress as low as possible is a must for anyone wanting to boost their immune system.

There are many ways of meditation to deal with a lot of the stresses we experience daily in life. Many other activities are also out there to deal with stress, such as exercise. It all depends on which activity to reduce stress will work for you, the healthcare workers.


Your immune system needs to be in top shape. There are ways to improve or maintain your immune system, such as having a good diet, exercising regularly, getting enough sleep, and dealing with stress. There are also many other ways not mentioned in this blog that can also help strengthen your immune system. There are a lot of other ways not covered in this blog on how to strengthen the immune system for the better.


No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified physicians.

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