5 ways to build immunity through diet and lifestyle changes

• Do you want more energy?

• Want to stay healthy and strong?

• Want to feel better?

• Want to look better?

Immunity is when your body is able to fight off illness. Lifestyle changes to your physical and mental health will help you build your immunity!

Do

• Eat colorful fruits, vegetables, healthy fats, and lean protein every day

• Eat 3 consistent meals per day with small, healthy snacks in between

• Limit alcohol intake

• Maintain a healthy weight

• Drink 8 glasses of water daily

• Do pay attention to portion sizes

Don't

• Consume excess alcoholic beverages

• Smoke

• Use recreational drugs

• Eat large amounts of processed foods

• Eat a lot of sugar

• Drink a lot of carbonated sugary beverages

• Consume excess caffeine

Do

• Get adequate, consistent sleep most nights

• Aim for 7-9 hours of sleep each night

• Maintain consistent bedtime and wake schedule

• Limit caffeine 5 hours before bedtime

• Unplug from mobile devices 30 minutes before bedtime

• Keep a cool, dark bedroom

• Meditate or use deep breathing to fall asleep

Don't

• Let insomnia ruin your sleep. People with severe insomnia are seven times more likely to have work-related accidents than good sleepers.

• Try to catch up on lost sleep by sleeping in

• Nap unless you really need to

• Use alcohol or recreational drugs to fall asleep

Do

• Exercise 30 minutes per day or 150 minutes per week

• Include cardiovascular exercise such as walking, running, swimming, Zumba, biking, hiking, or using exercise equipment such as stair stepper

• Include strength training such as lifting weights, core strength training and even body weight exercises

• Exercise with family and friends to make it more fun

• Checkout YouTube for many workout videos

Don't

• Overdo it! Establish a consistent routine and stick with it

• Focus on calories burned but rather establishing consistent exercise habits

• Forget proper footwear

• Forget to stretch and hydrate before and after exercise

• Forget to include a variety of intensities in your exercise routine

• Forget to seek out exercise challenges to stay motivated

• Forget to have fun!

Do

• Focus on activities that reduce stress such as exercise, reading, or being outside

• Promote healthy relationships with others

• Establish a healthy support system

• Seek professional help for continued emotional stress

• Renew your spirit with yoga, meditation, prayer, or helping others

Don't

• Watch or listen to the news if it causes you more stress or anxiety

• Be afraid to seek help

• Dwell on your mistakes or regrets

• Fixate on negative things in your life — take stock of the positives!

• Avoid group activities — you need connection and community!

• Forget to talk with others and share your feelings

Do

• Wash hands often with soap and water after using bathroom, before food preparation and eating

• Practice social distancing

• Wear a mask if recommended

• Take a bath or shower daily

• Brush your teeth 2 times per day

• Practice safe sex

• Wash and bandage all cuts

• Get regular hair cuts or trims

• Put on clean clothes daily

Don't

• Pick at healing wounds or blemishes or squeeze pimples, which allows germs to enter your body

• Share grooming tools such as combs, brushes, or hair tools

• Share towels

• Forget to hydrate your skin after bathing with lotion or cream

• Forget to use sanitized tools to trim nails, keep them short, and keep dirt from collecting under nails

For your routine: