6 Easy Ways to Strengthen Your Immune System

How often do you get sick? According to the Centers for Disease Control and Prevention (CDC), the average adult catches between two and four colds per year. While some colds are minor, consisting only of nasal congestion and sneezing, others are more severe and debilitating. If a cold or other illness is too bad, you may forced to stay home from work. Unfortunately, the cost of illness-related absence in the workplace costs businesses an estimated $576 billion per year. The good news is that you can reduce your risk of illness by following some simple steps to strengthen your immune system.

#1) Maintain a Healthy Weight

The first step to strengthening your immune system is to achieve and maintain a healthy weight. Statistics show that nearly half of all U.S. adults are overweight. Being overweight affects the body in a number ways, one of which is suppressing the immune system. As a result, this can increase your risk of illness.

#2) Vitamin C

Vitamin C is often touted as being one of the most effective nutrients to boost the immune system. Some medical professionals even recommend taking a "mega dose" of vitamin C during the onset of a cold to shorten its duration. You don't have to necessary take a mega dose, but you should include plenty of vitamin C-rich foods in your diet, including oranges, broccoli, strawberries and tomatoes.

#3) Exercise

According to research cited by Harvard Health, exercising on a regular basis can strengthen the immune system and protect against illness. When you exercise, certain biochemical changes occur in your body. Levels of stress-relieving hormones increase, for instance, thereby strengthening your immune system.

#4) Eat More Fruits and Veggies

Of course, including more fruits and vegetables in your diet will have a positive impact on your immune system. They provide your body with powerful compounds like antioxidants and vitamins that ward off infection. Whether you prefer them raw, steamed, grilled or baked, include plenty of fruits and vegetables in your diet.

#5) Get Sleep

Don't underestimate the importance of sleep for a healthy, functional immune system. Most experts recommend getting at least seven hours of sleep per night for optimal health and wellness. If you fall short of this amount, your immune system will become suppressed, leaving you susceptible to illness.

#6) Take a Probiotic Supplement

Finally, some research has shown that probiotic supplements may strengthen the immune system. Probiotics are essentially good microbes that fight and neutralize harmful microbes in the gut. When left unchecked, these harmful microbes could thrive.