Our bodies are constantly under attack from bacteria, viruses, and other pathogens that can cause infections and diseases. While our immune system is a powerful defender, it sometimes needs help to function optimally. The good news is that there are many natural and simple ways to give it a boost. Here are ten daily habits that can strengthen your immune system and help keep you healthy:

First and foremost, eat a rainbow of plant-based foods. Fruits and vegetables are packed with essential vitamins, minerals, and antioxidants that support immune function. Aim for a variety of colors on your plate, as different phytochemicals give plants their vibrant hues. For example, lycopene in tomatoes and beta-carotene in carrots offer distinct health benefits. Don’t forget to include herbs and spices too, as they are rich in antioxidants and have antimicrobial properties.

Secondly, maintain adequate hydration. Water is essential for overall health and immune function. It helps transport nutrients to cells and carries away waste products, including toxins that can weaken the immune system. Aim for around eight to ten cups of fluid per day, depending on your activity level and climate. Herbal teas and water-rich foods, such as cucumbers and watermelon, can also contribute to your daily fluid intake.

Regular exercise is another powerful way to boost immunity. Physical activity helps flush bacteria from the lungs, improves the circulation of immune cells, and lowers stress hormones that can dampen immune function. Even moderate exercise, such as a 30-minute brisk walk, can provide benefits. Just be sure not to overdo it, as intense or prolonged exercise can temporarily weaken the immune system.

Lastly, get a good night’s sleep. Sleep is crucial for a well-functioning immune system, as it allows the body to rest and repair. Aim for seven to nine hours of uninterrupted sleep each night. To improve sleep quality, establish a consistent sleep schedule, limit screen time before bed, and create a relaxing bedtime routine.