Your daily habits are the greatest influencers of your immune system.

Ever since I got so sick in India that I nearly died, I have had a new appreciation for what it takes to keep healthy and stay healthy. We heard the word immunity a lot during the Corona years but its easy to overlook how simple it can be to build up our immune system so that when trouble does come - we can fight it - naturally.

Also this is the time of year when so many start to get sick. Many call it flu season when it might be more fair to call it candy season which starts this next week. With the demands of family, work, and modern life, it’s easy to neglect our body’s natural defenses. However, simple, consistent routines can make a significant difference. Here’s how to build a resilient immune system through 5 everyday practices, supported by some cold hard data.

• Prioritize Quality Sleep

Sleep is essential for immune function. I would put this at the top of the list. Inadequate or poor-quality sleep can weaken your immune system, making you more susceptible to illness. Aim for 7-9 hours of restful, dark, quiet sleep each night. Research shows that people who don’t get enough sleep are more likely to get sick after exposure to viruses like the common cold[1].

• Stay Hydrated

Proper hydration supports your body’s ability to flush out toxins, transport nutrients, and maintain vital functions, all of which contribute to a healthy immune system. Drinking enough water helps maintain mucosal membranes, which act as a barrier against infections. Studies indicate that even mild dehydration can impair immune function[2].

• Exercise Regularly

Get moving! Moderate, consistent exercise can enhance immune response and reduce inflammation. This doesn’t mean you need to become a fitness fanatic. Activities like walking, cycling, or light resistance training a few times a week are beneficial. According to research, moderate physical activity can boost the circulation of immune cells, which helps the body detect and fight off infections more effectively[3].

• Focus on a Nutrient-Rich Foods

A balanced diet full of fruits, vegetables, healthy proteins, and healthy fats supplies the vitamins and minerals your immune system needs to function optimally. Key nutrients like vitamin C, vitamin D, zinc, and antioxidants are essential for supporting immune health. Research has shown that a diet rich in diverse plant foods can significantly improve immune response and lower the risk of chronic diseases[4].

• Manage Stress Levels

Chronic stress suppresses immune function and increases your susceptibility to illness. Incorporating stress-reducing activities like mindfulness, breathwork-based yoga, or even just taking regular breaks throughout your day can help keep stress in check. Studies have confirmed the connection between high-stress levels and weakened immunity, underscoring the importance of stress management[5].

Takeaways: Integrating Healthy Immune Boosting Habits

Here are a few ways to get past the hurdles of what may seem difficult

• “I’m too busy to prioritize sleep.”

Many of us lead demanding lives, and getting adequate rest can seem impossible. But I can tell you that taking 1-3 days to recover once we get sick is far more costly than an extra hour of sleep or shifting when we sleep. Consider shifting your evening routine to focus on winding down earlier (those shows can wait). Small changes, like turning off screens an hour before bed and creating a calm, dark sleeping environment, can dramatically improve sleep quality. I promise you won’t die from not watching the latest episode or second half of the game.

• “I don’t have time for a strict exercise routine.”

Exercise doesn’t have to take hours out of your day. Short, 15-20 minute walks or at-home bodyweight exercises can fit easily into your schedule. Try breaking it up into smaller chunks, such as a 10-minute walk after lunch or stretching in the morning. Consistency is more important than intensity.

• “Healthy food is too expensive or hard to find.”

Fresh, nutrient-dense food can be affordable and simple. Start by adding more plant-based options into your meals, such as incorporating salads, stir-fried vegetables, or a smoothie with greens and fruits. Many nutrient-rich foods, such as oats, beans, and frozen vegetables, are budget-friendly and accessible at most grocery stores. They are cheaper than medicine in the long run!

• “I can’t avoid stress in my life.”

While it’s true that some stress is unavoidable, you can build small habits into your day to manage it. For me its cold showers or sauna and recently learning about the power of breathwork. Taking five minutes for deep breathing exercises, stepping outside for fresh air, or finding a few moments of quiet can have a significant impact on your overall stress levels and, in turn, your immune health.

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I’d love to hear how you boost your immunity. 👋

I’m always looking for feedback. What would you like for me to cover? Anything in the newsletter you like or want to see more or less of?

Here are a few topics I think you’ll love if you haven’t checked them out before:

How to Breathe for Better Health

How Self-Doubt Can Become Your Superpower 

How to Supercharge Your Sleep

The Power of the Sauna

Forgiveness May Be Your Missing Ingredient

-Jared

P.S. - This newsletter does not provide medical advice. The content, such as graphics, images, text, and all other materials, is provided for reference and educational purposes only. The content is not meant to be complete or exhaustive or to be applicable to any specific individual's medical condition.

1. Cohen, S., et al. “Sleep Habits and Susceptibility to the Common Cold.” JAMA Internal Medicine, 2015.

2. Popkin, B.M., et al. “Water, Hydration, and Health.” Nutrition Reviews, 2010.

3. Nieman, D.C. “Exercise, Infection, and Immunity.” International Journal of Sports Medicine, 1994.

4. Calder, P.C. “Feeding the Immune System.” Proceedings of the Nutrition Society, 2013.

5. Segerstrom, S.C., and Miller, G.E. “Psychological Stress and the Human Immune System.” Psychological Bulletin, 2004.