Diet-to-Go Blog
  1. 8 Daily Habits of People with a Healthy Immune System

    Healthy Immune System Habits

    Our bodies are fortresses, chock full of defense systems that work constantly to keep the germs all around us from getting in and attacking. These systems are powerful and experienced — but, unfortunately, they can be overwhelmed, resulting in fatigue, sleep loss, even sickness.

    Thankfully, however, we can do our part to support our built-in defense system with simple things that include nutrition, cleanliness, and self-care. Below is a list of eight daily habits of people who support their immunity and keep their bodies healthy and strong.

    They eat the recommended amount of fruits and vegetables.

    Whether it’s a topping of blueberries on their yogurt in the morning, a salad for lunch, or a side of broccoli to go with their salmon in the evening, they ensure they’re consuming 5-9 servings every single day.

    They pack their diet with whole grains.

    They opt for eating whole grains, such as whole wheat bread or brown rice, rather than refined grains found in things like white bread. Experts associate whole grain consumption with a lower risk of diseases.

    They snack on nuts and seeds.

    They’re grabbing small handfuls of seeds or nuts throughout the day, rather than things like potato chips or candy. Like vegetables and whole grains, nuts and seeds are part of the Mediterranean diet — which experts say is associated with better immunity and a lower chance of getting sick.

    They get their daily dose of vitamins.

    Whether it’s through the foods they eat or supplements, they’re always ensuring they’re getting the necessary vitamins to support their immune system. Those include vitamins A and D and zinc, which are essential to support white blood cells and promote healing.

    They keep the poison out of their body.

    They’re never going to be found puffing on a cigarette or downing droves of alcohol. The Centers for Disease Control & Prevention (CDC) notes that smoking can “make the body less successful at fighting disease” and “ compromise the equilibrium, or balance, of the immune system.” In addition, an excessive amount of drinking can lead to dehydration and displace other nutrient-dense foods.

    They have solid hygiene.

    They’re washing their hands constantly, particularly after shopping and using the restroom and before handling food. They are mindful of touching their faces, coughing in the crook of their arms and not touching more than necessary. The CDC recommends hand-washing, especially, as a way to stave off catching a virus.

    They get in their daily exercise.

    They carve out at least 30 minutes a day to get moving, whether it’s a consistency fitness routine or a quick walk. Experts say exercise supports immunity in various ways, including clearing out bacteria, improving oxygen flow, decreasing stress and strengthening antibodies.

    They prioritize a full night’s sleep.

    They turn off the devices at least 30 minutes before bedtime and let their body and mind calm down to ensure sleep comes and lasts all night long. Studies show that people who struggle with sleeping may be more vulnerable to viruses.


    Overall, replicating these daily habits will go a long way towards ensuring you also keep your immune system healthy and strong!


    Author: Caitlin H
    Diet-to-Go Community Manager

    Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.


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