Now that we’re in winter, our immune system is far more vulnerable to colds and, now, to the “tripledemic”: the flu, Covid-19 and its variants, and respiratory syncytial virus (RSV). Our immune system needs to be resilient to not only resist these respiratory conditions but also to bounce back when they do hit us.

The immune system defends the body against infections and allergies, springing into action to rout foreign substances like viruses and bacteria and releasing proteins to destroy these perceived enemies. A resilient immune system protects and/or builds back up our bodies in the face of infection and inflammation.

What can you do to ensure that your immune resilience is high? Here are eight simple steps that will put you in great immune shape.

Get enough Vitamin D

Vitamin D is essential for building the immune system. Unfortunately, many people are deficient in this crucial hormone/vitamin and are paying a high price, health-wise. The best source is the sun, so getting 10-15 minutes of sun exposure daily on the hands, face, and arms is key. Eggs, fatty fish, cheese, and avocados are great food sources of Vitamin D, but you can also take supplemental Vitamin D.

Sleep yourself well

Nearly every major body system, including the immune, becomes messed up when we don’t sleep enough. While we’re in la-la land, our bodies create cytokines, proteins that fight inflammation and sickness. A lack of sleep prevents that “fight” from occurring and sets us up for a weakened immune response. Aim for seven to nine hours of quality sleep nightly, and adjust your sleep hygiene habits to ensure that you get the required zzzs.

Strengthen your gut

More than two-thirds of your immune system resides in your gut. The last thing you want is for the gut wall to become leaky and leach food and toxins into the bloodstream. That is a recipe for immune breakdown. Avoid compromised gut health by eating unprocessed, fresh, and organic food, grown as close to home as possible. Include prebiotics (garlic, onions, asparagus, bananas) and probiotics (fermented foods like kimchi, sauerkraut, Greek yogurt, and kefir).

Kick sugar to the curb

The average American consumes about 150 pounds of sugar and sweeteners each year. Yikes! Our immune system suffers as a result, especially as we age. Sugar combines with specific proteins to create deposits in the bloodstream that end up settling on your organs and damaging cell membranes. Sugar also tamps down white blood cells in your immune system for a long time after you finish eating. So, be intentional about consuming less sugar (and honey, and agave, and maple syrup). Processed foods and desserts are another haven for sugar, so go for more naturally sweet foods like fruit and sweet vegetables.

Stress less

What’s stress got to do with immune resiliency?  A whole lot! Stress encompasses work troubles, strained relationships, and health struggles, but also hidden stressors like toxins in household products. When stress hormones such as adrenaline and cortisol are elevated, they weaken immune function, quickly. Chronic stress wreaks havoc on your body and can lead to adrenal fatigue and chronic low-grade inflammation.  Get to the root of your stress and begin to make small, incremental changes to lessen that stress load.

Bulk up on antioxidants

Your parents rightly encouraged you to eat your fruits and veggies. Produce items contain antioxidants that chase free radicals and inflammation out of your body and keep your immune system resilient. So, what do you need to focus on? Foods rich in flavonoids like vitamins A, C, and E. That encompasses just about all the fruits (berries, pineapple, apples, guava, kiwi, bell peppers, avocado) and veggies (sweet potatoes, squash, zucchini, broccoli, cauliflower, carrots) you could possibly enjoy.

Get moving

We know that exercise is great for our health, but what specifically does it do? Well, it builds immune resilience, helps us keep stress and depression at bay, improves blood circulation, gives us better sleep, and helps reduce our risk of developing chronic diseases. We don’t have to be tied to exercise routines that we dread. Rather, focus on getting in enough movement, especially as we age. That might look like a gentler workout to lessen the likelihood of injury. But most of all, do exercise that you really enjoy and that you find easy to commit to.

Adopt good hygiene practices

We’ve heard the advice ad nauseum, especially in the last three years: wash your hands frequently and thoroughly; avoid touching your face unnecessarily; use hand sanitizer or wipes; drink more water than you normally do; limit how often you’re in crowded areas. But consider these steps as well:

• Wipe down heavily used areas such as countertops, door knobs, and light switches more frequently;
• Clean your devices with sanitizing or disinfecting wipes;
• Maintain a decent distance between you and others in public spaces.

What have you been doing to maintain a resilient immune system?