As with any virus, there are many practical steps and preventative measures you can take to protect yourself and your family. Though there’s no guaranteed way to avoid getting sick, with a cold, flu or virus, supporting your immune system is a great place to start.

In addition to everyday health habits, like frequently washing your hands with soap and water, here are 6 ways to naturally build up your immunity…

6 Natural Ways to Boost Your Immune System

1. Healthy Foods

Eating a healthy diet is common sense for overall well-being. While no single food will magically fend off illness, certain nutrients can help protect your body from billions of bacteria, viruses, and other germs. Some nutrients and foods that support healthy immunity include:

• Garlic, turmeric root, ginger root
• Mushrooms – shiitake, maitake, reishi, enoki, or oyster
• Active omega-3 fatty acids (EPA + DHA), found in salmon, tuna, and other cold-water fish
• Zinc-rich foods, like oysters, crab, grass-fed lean meats and poultry, and chickpeas
• Selenium-rich foods, such as broccoli, sardines, tuna, Brazil nuts, and barley
• Vitamin C-rich foods, like guavas, kiwis, bell peppers, strawberries, Brussels sprouts, oranges, papaya, broccoli, pineapple, cantaloupe, mango, tomato, kale, and snow peas
• Vitamin E-rich foods, including sunflower seeds, almonds, avocados, hazelnuts, spinach, Swiss chard, butternut squash, kiwis, broccoli, and rainbow trout

2. Quality Sleep

Quality sleep stimulates the immune system, while sleep deprivation can depress your immunity. While minimal required levels of sleep do vary, studies indicate adults should try to get an average of 7 to 9 hours of sleep per night. Those with a compromised immune system should get even more sleep.

3. Increase Vitamin D

Vitamin D is crucial for healthy immune regulation and inflammatory response. Failure to get enough vitamin D can lead to health problems and other mental and physical difficulties. If you aren’t getting 10 to 30 minutes of direct sunlight each day, supplementing with at least 2000 IU of vitamin D3 is a good idea.

4. Physical Activity

Getting at least 30 minutes of aerobic activity daily will increase your blood circulation and can help strengthen your immune system. The increase in circulation improves delivery of nutrients to your bone marrow, spleen and other organs of immunity. Better circulation also helps clear waste products from the body and transport hormones that keep the immune system alert and active.

5. Stay Hydrated

Hydration is key to the functioning of all our organs including those of the immune system. Every organ system in the body needs adequate hydration to function properly. Water helps cleanse the body and remove toxins. By keeping your body systems well-hydrated, you allow them to work optimally so they can maintain healthy immunity.

6. Nutritional Support

To naturally boost and maintain your immune system, it’s important to create healthy habits for physical and mental well-being. One of the best ways to boost your immunity is with high-quality vitamins, minerals, and nutrients. Developing a supplement routine is nutritional insurance for overall wellness.

Scientific evidence demonstrates that supplementing with precise combinations of probiotic strains can help balance gut bacteria and improve the intestinal lining’s natural protective seal. Few of the commercially available probiotic formulas are proven to achieve these goals. Even fewer are shown to help gut immunity and overall brain and body wellness.