Make one change: Spring into immunity

Whether you’re currently under the weather, have a compromised or challenged immune system, or you simply want to help your immune system perform at its best, these daily habits can help optimize your natural defenses.

Eat the rainbow

Fruits and vegetables are rich in antioxidants and immune-supporting nutrients, such as vitamins A, C, and E. Eating a colorful array of fruits and vegetables daily can provide you with a full spectrum of immune-boosting plant power. Try:

• kale
• spinach
• onions
• sweet potatoes
• carrots
• kiwis
• berries
• bananas
• oranges

Get moving

In addition to its many other benefits, regular exercise can support your body’s ability to ward off infection. Aim for at least 30 minutes of moderate exercise each day—such as a walk, bike ride, or swim. In addition, avoid staying still for long periods of time by incorporating these daily practices:

• stretch gently each hour
• take the stairs
• try standing at your desk to stretch your body and ease tension
• take phone calls while walking around the house, office, or outside
• find ways to move while watching television, such as sitting on an exercise ball

Cut the stress

Chronic stress can wreak havoc on your immune system, so finding ways to reduce and manage daily stress is important. Try these:

• meditate
• practice yoga
• write a to-do list
• journal your feelings
• spend time with family and friends
• try talk therapy

Catch your zzz’s

While researchers are still uncovering the particulars of how sleep supports your immune system, they’ve found that getting enough sleep can reduce inflammation and a stress hormone linked to weakened immune responses. Try these tactics for building a better sleep:

• set a regular sleep schedule
• stay active during the day
• avoid caffeine, alcohol, and blue light from screens in the evenings
• allow yourself time to unwind before bed
• keep your room cool and dark