A healthy immune system and a healthy lifestyle go hand in hand. Many healthy habits such as eating a balanced diet, being physically active, managing stress, and getting adequate sleep can help your immune system stay strong and provide protection from illness.

According to a review by Beck (2001), nutritional deficiencies can increase your risk of infectious disease. Following Canada’s Food Guide to Healthy Eating and drinking plenty of fluids can help keep your immune system strong. Consuming more antioxidants, such as vitamins A, C, and E, lycopene, and selenium, can help boost your immunity. Brightly coloured vegetables and fruit, such as spinach, sweet potato, citrus fruit, and tomatoes contain lycopene and vitamins A and C. Foods rich in vitamin E include nuts, seeds, whole grains, and leafy green vegetables. Selenium can be found in fish, red meat, grains, eggs, chicken, and garlic. Drinking plenty of fluids will help keep the lining of the nose and throat moist, which can reduce the risk of infection.

Reducing and managing stress is also important to keep your immune system strong. Effective stress coping strategies include having an active social network, scheduling time for yourself on a regular basis, and participating in regular, moderate physical activity, such as brisk walking, ice skating, swimming, or cycling. Chronic shortages of sleep can reduce immune function. Being physically active, tobacco free, eating a balanced diet, and avoiding caffeine and alcohol in the evening can improve sleep, which will in turn increase energy levels, elevate your mood, and lead to a stronger immune system.

Key Reference

Beck, M.A. (2001). Review - Antioxidants and viral infections: Host immune response and viral pathogenicity. Journal of the American College of Nutrition, 20(5), 384S-388S. Ward, E. M. (2004, September). Good night, sleep tight. Weight, immunity, memory will benefit. Environmental Nutrition, 27 (9), 1