Six Tips to Boost Your Immune System

As summer ends and we head into fall, cold and flu season is right around the corner. This year, we have COVID-19 to worry about as well, which means that beyond washing your hands and wearing a mask in public places, you might be looking for other ways to give your immune system a boost.

If you're looking to go above and beyond to stay healthy this fall, here are six top tips to boost your immune system and stay healthy in the coming months.

As always, remember to talk with your doctor before making any substantial changes to your health and wellness routine!

Get Active

Working out can help boost your immune system and lower your stress hormones, reducing your chance of getting sick. 

A recent study even showed that more sedentary people were almost two times more likely to come down with a cold than those who exercised most days. Something to bear in mind for the future: another study showed that even one session of moderate exercise could boost a vaccine's effectiveness.

Aim for around 150 minutes of moderate exercise per week.

Choose Plant-Based Foods

Studies have shown that those who consume red meat at a higher rate have an increased risk of cardiovascular disease, colorectal cancer, type 2 diabetes, and total mortality. 

Meanwhile, plant-based foods like fruits, vegetables, nuts, seeds, and beans are nutrient and antioxidant-rich. These foods can help reduce inflammation, which is linked to many health conditions. Fruits and vegetables rich in vitamin C can help reduce the duration of the common cold.

Drink More Water

Staying hydrated isn't a magic bullet, but it's certainly a good start if you're trying to stay healthy. 

Dehydration can cause headaches and affect your focus, mood, and more, making you more susceptible to illness.

Make sure you're drinking enough water throughout the day—try setting up reminders on your smartphone or using one of the many hydration apps now available for Android and iPhone. 

Manage Your Stress

Making relaxation a priority may seem easy enough, but it requires a conscious effort. Stress can increase our heart rates, and chronic stress means a rapid heart rate can be sustained for an unhealthy time. Chronic stress can even suppress your immune system.

Adopt conscious strategies to manage your stress, like a daily mindfulness meditation practice or exercise routine. A 2012 study found that participants who followed an active stress management regime were less likely to get sick than those who did not.

Stay Well-Rested

According to the Centers for Disease Control and Prevention (CDC), a third of Americans are sleep-deprived regularly. Sleep deprivation is linked to type 2 diabetes, increased anxiety, an increase in appetite, and can even shrink our brains.

Try to get at least seven hours of sleep per night: people who do are up to four times less likely to come down with a cold than those who sleep less than six hours per night.

Supplement Wisely

To be clear: as far as we know, no supplement can cure or prevent COVID-19. However, there are supplements you can take to help make sure your immune system stays healthy and strong.

Dr. Anthony Fauci, director of the National Institute of Allergy and Infectious Diseases and member of the White House coronavirus task force, recommends adding vitamins C and D to your diet.

TRANSCEND's Immune Formula offers a combination of vitamins, minerals, and herbs that work together to support immune function. Its immune-boosting ingredients include green tea, curcumin, cat's claw, and potent antioxidants.

Support your healthy lifestyle at any age

Remember, supplementation is just one pillar of wellness: proper diet, exercise, sleep, and hydration are just as important.

Consult with your doctor to determine if what's best for you! Here's to your good health.