I Keep Getting Sick: 7 Ways to Boost Immunity

It’s safe to say that getting sick is downright unpleasant. And if you find yourself getting sick often your immune function could probably use a boost. 

Your immune system is your first line of defence when battling an illness and helps you heal. For it to work well, it needs constant TLC.

There are things you can do, foods you can eat, and supplements you can take that can help improve your immune health. Keep reading to see if you check off all the boxes:

Exercise & Stay Active

Regular, moderate exercise offers tons of benefits, especially for your immune system. 

Research shows that moderate exercise can give your immune system a boost, help immune cells regenerate regularly, and help reduce inflammation. Additionally, being physically active helps you sleep better, can reduce anxiety, and helps you maintain a healthy weight—all of which help you stay feeling well.[1-4] 

Aim for at least 150 minutes of exercise per week. Try some activities like bicycling, jogging, swimming, and light hiking.[5] 

Eat Well

You don’t need a crazy diet plan to keep you healthy. Eating well means eating more whole plant foods, healthy fats, fermented foods, and lean protein. These types of foods offer nutrients, antioxidants, and probiotics.[6-12] See some examples below:

  • Whole Plant Foods: Fruits, vegetables, nuts, seeds, and legumes
  • Healthy Fats: Olive oil, chia seeds, and salmon
  • Fermented Foods: Yogurt, sauerkraut, kimchi, and natto

Try avoiding or limiting sugars, saturated fats, salt, and cholesterol. These things can tend to contribute to obesity, which is then linked to increasing your risk of getting sick.[13,14] 

Multiple nutrients that support a healthy immune system come from eating well.[15] However, if you think you may be lacking nutrients from your diet, talk with your healthcare professional to discuss possibly needing to supplement.  

Catch Some Zzz’s 

Sleep loss can negatively affect you in many ways, including your immune system. Poor quality or insufficient sleep is linked to a higher risk of illness. One study showed that healthy adults who slept fewer than 6 hours each night became more likely to catch a cold than those who slept more.[16]

Adults should try to get at least 7 hours or more of sleep every night. Adequate sleep has been shown to strengthen your natural immunity and allow your immune system to better fight illness when you are sick.[17]

Have issues falling asleep or staying asleep? Try to limit screen time. Blue light—which is emitted from phones, TVs, computers, and other electronic devices—can disrupt your body’s natural wake-sleep cycle.[18] Other things that may help you sleep better include keeping your room dark or using a sleep mask, exercising regularly, and trying to go to sleep at the same time every night. 

Keep Hydrated

Be sure you’re drinking enough water each day. Dehydration can increase your susceptibility to illness. Additionally, dehydration can cause other problems like headaches or hinder physical performance, mood, digestion, focus, and more which can increase your risk of getting sick.[19]

As we age, we lose the urge to drink since our bodies do not adequately signal thirst. So even if you don’t feel thirsty, be mindful of how much water you’re drinking and up it if you need to.

Manage Your Stress Levels

A significant key to immune health is managing stress and anxiety. Studies have shown that long-term stress can affect your health by promoting inflammation and imbalances in immune cell function.[20,21]

Managing stress levels is probably easier said than done, but there are a few things that you can try that may help. Find activities that help you find some peace, like meditating, journaling, yoga, or exercise. Talk with a licensed professional if you need to. 

If you’re interested in adding a supplement that can help boost mood and energy levels, try an Ashwagandha Complex. Hey Nutrition’s Ashwagandha Complex delivers potent doses of essential vitamins and nutrients to help improve your psychological and physical health, from improving energy and focus to alleviating stress and low mood.

Kick the Habit

Poor habits can play a role in terms of your immune system, especially drinking alcohol and smoking. According to the CDC, excessive alcohol use tends to weaken the immune system while smoking increases the risk of immune system problems.[25,26] 

Supplement Wisely

Supplements are especially beneficial if your diet is lacking in certain nutrients. Many supplements on the market boast they can help strengthen your immune health, but many of these same supplements lack key ingredients or the necessary research to back them. Luckily, Hey Nutrition has you covered with supplements that include proven ingredients to help you and your immune health journey!  

Here are a few we suggest to help boost your immune health:

Vitamin C

Studies have shown that taking vitamin C every day can help reduce the duration of a cold by 8 percent in adults.[22] 

Hey Nutrition’s Natural Vitamin C Complex delivers a potent dose of vitamin C through 100 percent natural sources, including Rosehip, Acerola Cherry, Blackcurrant, Guava, and Black Elderberry. Rich in vitamin C and antioxidants, this Vitamin C Complex can help boost your immune system, protect the body from oxidative stress, improve metabolic health, reduce tiredness and fatigue, and more. 

Vitamin D 

Having a vitamin D deficiency can play a role in increasing your risk of illness.[23] 

Vitamin D3, in particular, has been shown to promote better immune function. When combined with vitamin K2, your chances are even higher. Hey Nutrition’s Vitamin D3 & K2 MK-7 with MCT Oil is a powerful supplement that combines two essential nutrients with amplified absorbency. They work hand-in-hand to improve immune function, reduce tiredness and fatigue, and help absorb calcium.

Multivitamin

Multivitamins are a great way to get essential vitamins and minerals your body needs to stay in tip-top shape. 

Hey Nutrition’s Multivitamins & Minerals is an all-in-one daily multivitamin that consists of key vitamins, plus additional minerals clinically proven to help support immune function, boost energy, and more.

Probiotics

Your gut health is linked to way more than you may realize. Good gut health and probiotics are key in supporting your overall gut flora.[24] 

Establish optimal health where it matters most: your gut. Hey Nutrition’s Probiotic Complex effectively works on supporting immune health and your digestive enzymes.

Follow these tips and see your immune health change for the better!

Want to discover even more ways to boost your well-being? Click here to supercharge your health with nature’s most powerful ingredients. 


Resources:

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Samantha

Written by Samantha