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So you finally want to boost your immunity. You may be wondering how to help your body fight off illnesses. While building up your immunity may sound complicated there are several simple dietary and lifestyle changes that can strengthen your body’s natural defences and help you fight harmful pathogens, or disease-causing organisms.

Here are 10 wake up tips to strengthen your immunity naturally.

1. Get enough sleep

Inadequate sleep may increase your risk of getting sick. Most adults should get at least 7 hours of sleep per night.

2. Eat more whole plant foods

Several whole plant foods contain antioxidants, fiber, and vitamin C, all of which may lower your susceptibility to illness.

3. Eat more healthy fats

Healthy fats like olive oil and omega-3s are highly anti-inflammatory. Since chronic inflammation can suppress your immune system, these fats may naturally combat illnesses.

4. Eat more fermented foods or take a probiotic supplement

Gut health and immunity are deeply interconnected. Fermented foods and probiotics may bolster your immune system by helping it identify and target harmful pathogens.

5. Limit added sugars

Added sugars contribute significantly to obesity, type 2 diabetes, and heart disease, all of which can suppress your immune system. Lowering your sugar intake may decrease inflammation and your risk of these conditions.

6. Engage in moderate exercise

Moderate exercise can reduce inflammation and promote the healthy turnover of immune cells. Jogging, biking, walking, swimming, and hiking are great options.

7. Stay hydrated

Given that dehydration can make you more susceptible to illness, be sure you’re drinking plenty of water each day.

8. Manage your stress levels

Lowering your stress levels through meditation, yoga, exercise, and other practices can help keep your immune system functioning properly.

9. Supplement wisely

Though some supplements may fight viral infections, none have been proven to be effective against COVID-19. If you decide to supplement, make sure to purchase products that have been tested by a third party.

10. Bottom line

You can make several lifestyle and dietary changes today to strengthen your immune system. These include reducing your sugar intake, staying hydrated, working out regularly, getting adequate sleep, and managing your stress levels. Although none of these suggestions can prevent COVID-19, they may reinforce your body’s defences against harmful pathogens.

*An important note

No supplement, diet, or lifestyle modification — aside from social distancing and practicing proper hygiene ⁠— can protect you from developing COVID-19.The strategies outlined above may boost your immune health, but they don’t protect specifically against COVID-19.