15 Habits for a Healthy Immune System

Your immune system is your body’s first line of defense, working behind the scenes to protect your well-being day in and day out. How can you show your gratitude in return? 

Here are 15 immune health habits you can integrate into your daily routines, including some for your emotional and mental well-being. Because, yes, your daily stress can impact your physical health! 

1. Drink up to stay hydrated: Drink plenty of fluids to keep your mucous membranes moist and allow lymph to move freely throughout your body. Water is best, but all beverages (except for alcoholic ones) can help you stay hydrated. Our drink of choice? Fantastic Mushroom Tea for an afternoon pick-me-up without caffeine! 
2. Move your body when you’re able: Regular physical activity boosts circulation, reduces stress and supports immune function. Maintain a moderate pace, which means you can still carry on a conversation but can’t sing while exercising. 
3. Wash your hands frequently: Good hand hygiene can prevent the spread of germs. Don’t rush it. You should wash for 20 seconds, the time it takes to sing “Happy Birthday” twice. 
4. Eat the rainbow daily: Each color represents different phytonutrients, so aim to eat as many hues as possible throughout the day. And don’t forget about brown, the color of many of our favorite mushrooms. 
5. Get adequate quality sleep: Aim for 7 or more hours of sleep nightly to allow your body time to repair. The immune system works the night shift, so when you stay up late, you cut into its working hours.
6. Use a humidifier during drier months: Adding moisture to the air helps keep your respiratory system and mucous membranes hydrated.
7. Consume probiotics for your microbiome: Add fermented foods like yogurt, sauerkraut and kefir to meals to promote gut health, which is closely tied to immune function. 
8. Add prebiotics and postbiotics to your routine: Prebiotics feed probiotics, while postbiotics are the beneficial byproducts made when probiotics break down fiber. Add both to your diet to support a diverse microbiome.
9. Deal with daily stress: Those little annoyances and worries can impact your immune system, so make time for relaxation techniques like deep breathing, meditation or yoga. Even 5 to 10 minutes can make a difference. 
10. Practice gratitude: Regularly acknowledging things you're grateful for has been shown to boost emotional well-being and reduce stress. Want to get started with a gratitude practice? Head over to this blog for a free video from Louie Schwartzberg's inspiring film Gratitude Revealed.
11. Cultivate connection: Stay in touch with friends and family (virtually if needed), since positive relationships can help mental health and immune function. Online friendships, FaceTime and texting all count if you can’t see your loved ones as often as you’d like. Focus on quality not quantity. 
12. Spend time in nature: Fresh air and sunshine can boost mood and levels of vitamin D, an essential nutrient that supports immunity. Take a walk outside to double up on the benefits of exercise and Mother Nature! 
13. Unplug from technology: Limit your screen time, especially when it comes to news or social media that feels stressful or negative. Try to put down your phone and step away from screens an hour or two before bed. 
14. Make time for joy: No matter how busy you are, find time for activities that make you laugh and bring you joy. Laughter boosts mood and has been shown to support immune function. Even faking a laugh can lift your mood and often gives way to authentic laughter. 
15. Consider adding supplements: Certain herbs and mushrooms can support immunity and have been used in herbal traditions for centuries.* Our Immunity Elixir combines Turkey Tail, Maitake and Chaga mushroom extracts with two beloved immune-boosting botanicals, Elderberry and Astragalus.* Plus, it tastes great! 

Prefer capsules instead of a liquid extract? Our Protect Capsules contain organic Turkey Tail extract, engineered by nature to support your immune system and overall wellness.* They’re made with 100% organic fruiting bodies. Be sure to talk to your health-care provider before taking any new supplement. 

What’s your favorite way to care for your immune system all year round? Share it on social media and tag us! 

Photo credit: Humphrey Muleba