Ways to Boost Your Immune System through Diet and Exercise
Elizabeth Miller, RD, LD

The cold winter weather has arrived and I’m sure everyone wants to avoid becoming sick with a cold or the flu. I have a few easy ways for you to help support your immune system this season.

Start off the morning with a healthy breakfast
Breakfast is extremely important because it gives your body a quick burst of energy to start your day off right. It should include a variety of healthful foods high in nutritive value. Some great breakfast choices include whole grain cereals and breads, skim milk, low-fat yogurt, fresh fruits, vegetable omelet, fruit smoothies, and 100% fruit juices.

Eat your fruits and vegetables
Fruits and vegetables are packed full of natural vitamins and minerals. Vitamin C is considered to be one of the most powerful antioxidants and is a key nutrient in helping the body to maintain a healthy immune system. Its antioxidant action can help protect the body’s cells from damage by free radicals. Eat 5-9 servings from a variety of fruits and vegetables each day. Choose from many different colors because each one contains different vitamins and minerals.

Drink plenty of water
Drinking water is very important for good health. Water is the largest single component of the body and is an essential part of all body tissues. You should be drinking (in ounces) half of your body weight (in pounds) of water each day. For example, a 160 pound person should be drinking 80 ounces of water each day, which is equal to 10 cups.

Exercise
Exercise is essential for your overall health. It helps you lose or maintain weight, improves cardiovascular function, and helps relieve stress. The cells of the immune system can’t work properly when a person is overweight or has high blood lipids (cholesterol and triglycerides). It is very important to engage in regular moderate exercise.