Having a power defense is undoubtedly an important part of being healthy. After all, with the continued rise in diseases like cancer, it’s become clear that many people are struggling and need some help.

Your body’s immune system is tied into your diet, activity levels, stress levels, the amount of sleep you get, and more! Its function is to ward off infections of all types and to protect your whole body from external and environmental dangers (1).

Listen, the way you’re created, your immune system is healthiest when your body is getting good nutrition, enough exercise, sufficient sleep, and when stress levels are low. If on the other hand, you are deprived of good nourishment, sedentary, exhausted, and are under seemingly never ending, high levels of stress, it goes without saying that your immune system will be compromised.

Look, there’s no question that diet plays a vital role in maintaining a healthy immune system. In fact, you need vitamins and minerals along with proper macronutrients to maintain a healthy immune system. Try eating more (1):

• Citrus fruit (vitamin C)
• Leafy greens (zinc)
• Broccoli (vitamins A and B)
• Garlic (sulfur compounds)
• Ginger (gingerol)
• Yogurt (probiotics)

Eating these foods, when paired with following other healthy habits, can ward off upsets, infections and illnesses.

Regular exercise is an important part of overall health and immune system response. Furthermore, exercising regularly helps keep your heart healthy, allowing blood to pump more efficiently. Your body uses the cardiovascular system to pump immune response cells (4). Exercise plays a large role in overall health; with regular exercise your immune system will be better at fighting off illness.

If you’ve ever been deprived of sleep, you know first-hand how that can affect your day. Maintaining a sturdy sleep schedule is important for your immune system.

During the slow wave sleep cycle your immune system makes the cells and antibodies it uses to protect you (2). To get better sleep try (3):

• Turning off all electronic devices an hour before bed
• Doing gentle stretches or yoga poses before bed
• Using a white noise machine to mask distractions
• Using blackout curtains or a sleep mask

Stress and anxiety also play a big role in your immune system. Stress messes with your digestive system, your cardiovascular system, and your endocrine system. Too much stress can even disrupt your natural gut bacteria, result in hypertension, and increase stress hormones in the body. To reduce stress try (5):

• Meditating
• Yoga
• Taking 30 minutes every day for yourself
• Exploring new or old hobbies
• Managing any other health issues

The immune system is complex and closely tied to many other body systems and outside stressors. Interestingly, about eighty percent of your immune system is in your gut. Eating right, exercising, reducing stress, and getting enough sleep will help decrease the number of colds or infections you get throughout the years.

In addition to the above factors, one of the best ways to improve immune and digestive function is through chiropractic care (6.). In fact, although chiropractic is most commonly known for helping patients rid themselves of unwanted aches and pains, it has become one of the most sought after means of enhancing the body’s natural expression of life and function.

1. http://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/
3. https://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips
4. https://well.blogs.nytimes.com/2009/10/14/phys-ed-does-exercise-boost-immunity/?_r=0
5. http://www.simplypsychology.org/stress-immune.html
6. http://www.chiro.org/research/ABSTRACTS/Immune.shtml