What are the top 10 evidence-based strategies for building a healthy immune system?

1. Eat a nutrient-rich diet: A diet that is rich in colorful fruits and vegetables, whole grains, lean protein, and healthy fats can provide your body with the nutrients it needs to support a healthy immune system.

2. Exercise regularly: Exercise is an important way to keep your immune system strong. Regular physical activity can help combat stress, boost circulation and oxygenation, and increase the production of immune cells.

3. Practice good sleep hygiene: Getting adequate sleep is crucial to a healthy immune system. Aim for at least 7-8 hours of sleep per night and establish a regular sleep routine.

4. Manage stress: Chronic stress can weaken the immune system, making you more susceptible to illness and infection. Stress management techniques, such as meditation, deep breathing, and yoga, can help reduce stress and support immune function.

5. Avoid smoking and excessive alcohol consumption: Both smoking and excessive alcohol consumption can weaken the immune system, making it less able to fight off infections and diseases.

6. Maintain a healthy weight: Obesity can compromise the immune system, increasing the risk of infection and chronic diseases. Maintaining a healthy weight through a balanced diet and regular exercise can support immune function.

7. Stay hydrated: Drinking plenty of water and staying adequately hydrated can help flush out toxins and support immune function.

8. Practice good hand hygiene: Regular hand washing and avoiding close contact with sick people can help prevent the spread of germs and reduce the risk of infection.

9. Get vaccinated: Vaccinations can help prevent many infectious diseases and protect the immune system.

10. Consider supplements: Supplements such as vitamin D, vitamin C, and zinc may help support immune function, but it’s important to talk to your doctor before starting any supplements.

Atticus Bennett: Atticus, a sports nutritionist, provides dietary advice for athletes, tips for muscle recovery, and nutrition plans to support peak performance.