Your immune system is your body’s first line of defense against illness. In the same way that a security system protects your home, your immune system uses an intricate system of organs, white blood cells, antibodies and chemicals to fight off harmful invaders in your body like viruses, bacteria, infections and parasites. The stronger your immune system, the less chance you have of getting sick.

But unlike a security system, your immune system isn’t fully charged up and ready to go at all times. Real-life factors like stress, sleep deprivation, unhealthy eating and being sedentary can all lead to a weakened immune system. The result? You’re more susceptible to getting sick.

Fortunately, adopting a few healthy lifestyle habits can boost your immune system and help keep you healthy year round.

1. Maintain a Healthy Diet

A healthy diet is key to a strong immune system. In addition to providing your immune system the energy it needs, whole plant foods like fruits, vegetables, nuts, seeds and legumes are high in antioxidants that may give you an upper hand against pathogens. 

These powerhouse plant foods also provide plenty of fiber, which is important for gut health. A healthy gut microbiome can improve your immunity and help keep harmful pathogens from entering your body through your digestive tract.

2. Get Enough Sleep

Sleep and immune health are closely linked. Studies have found that those who slept fewer than six hours a night were more likely to catch a cold than those who slept more than six hours a night. 

But how much sleep is enough? Adults should aim to get seven or more hours a night, while teens need eight to 10 hours a night and children and infants can sleep up to 14 hours a night.

3. Keep Stress Levels Low

When your body is under constant stress, you’re more vulnerable to everything from the common cold to more serious diseases. That’s because long-term stress promotes inflammation and puts out a steady stream of the stress hormones cortisol and adrenaline, which weaken the immune system.

Effective stress relief looks different for everyone, but some activities to try include meditation, exercise, journaling, yoga or a mindful breathing practice.

4. Aim for Moderate Activity

While prolonged intense exercise can suppress your immune system, moderate activity, such as a brisk walk, steady bicycling, swimming, jogging or light hiking, can give it a boost. Most people should aim for 150 minutes of moderate exercise per week, which breaks down to 30 minutes, five days a week.

5. Be Smart with Supplements

Some studies indicate that incorporating a few key supplements may help strengthen your body’s general immune response:

• Vitamin C
• Vitamin D
• Zinc
• Elderberry
• Echinacea 
• Garlic

For those who lead busy lifestyles—or just want a quick and easy way to boost immune health—Vyral Defense immunity products contain vitamin C, vitamin D3, zinc and magnesium, along with patented and clinically proven ingredients to support digestive and upper respiratory tract health, increase resistance to fatigue, stress and tension, and increase your body’s natural defenses.