Top 6 Ways to Ensure a Robust Immune System

Strengthen your body’s defence against infections and stay healthy all winter long.

1. Mind Your Sugar Consumption

Did you know that sugar can weaken your immune system? Research shows that consuming 100 grams of added sugar (about two cans of soda) can reduce white blood cell activity by up to 50% for several hours. White blood cells are your body's frontline defenders against infections, so keeping them in top form is critical.

Solution:
Stick to a sugar budget. Aim to limit added sugar to 20 grams daily, and focus instead on whole foods that nourish your body.

2. Prioritize Quality Sleep

Sleep isn’t just about feeling rested—it’s your body’s time to repair and regenerate. Studies have found that people who get less than 6 hours of sleep per night are four times more likely to catch a cold than those who sleep 7-9 hours.

Solution:
Create a bedtime routine that promotes relaxation. Aim for 7-9 hours of uninterrupted sleep each night to allow your body to recover fully.

3. Move Your Body Every Day

Exercise does more than keep you fit—it’s a powerful tool for immunity. Moderate aerobic activity enhances circulation, which helps immune cells travel through your body more efficiently. Regular exercise can reduce the risk of upper respiratory infections by 20-30%.

Solution:
Aim for at least 150 minutes of moderate weekly aerobic activity, like brisk walking, cycling, or dancing.

4. Manage Your Stress

Chronic stress doesn’t just affect your mood—it also suppresses immune function, making you more vulnerable to infections. Individuals with chronic stress are 30% more likely to experience infections.

Solution:

• Don’t sweat the small stuff—prioritize what truly matters.

• Stay organized and plan your days to avoid overwhelm.

• Add adaptogens like reishi mushroom, ashwagandha, or rhodiola to your diet to help your body cope with stress naturally.

5. Stay Hydrated

Water plays a crucial role in keeping your immune system functioning at its best. Proper hydration ensures your immune cells can effectively respond to pathogens. Even mild dehydration can impair immune function and slow down your infection-fighting response.

Solution:
Drink half your body weight in ounces of water daily. For example, if you weigh 150 pounds, aim for about 2.3 liters of water each day.

6. Use Herbs Preventively

Herbal medicine is a time-tested way to bolster your immune system, especially during winter. Many herbs have antiviral, adaptogenic, and immune-supporting properties.

Eastern Herbs:

• Astragalus: Strengthens your body’s defenses.

• Reishi Mushroom: Reduces stress while boosting immunity.

• Codonopsis: A gentle energy booster.

• Goji Berries: Packed with antioxidants.

Western Herbs:

• Licorice Root: Supports respiratory health.

• Elderberry: Fights off colds and flu.

• Echinacea: Helps reduce the severity and duration of colds.

Solution:
Incorporate these herbs into your diet as teas, tinctures, or added to broths. They’re simple to use and incredibly effective.

By adopting these six strategies, you’ll give your immune system the support it needs to keep you healthy and resilient all winter long.