Additional healthy habits that help maintain a healthy immune system:

1. Drink plenty of water

If you prioritize water throughout the day, it will help the process of transporting nutrients throughout the body. Water is also an important component of the lymphatic system, which transports white blood cells.

2. Incorporate more fermented foods

such as yogurt, kefir, sauerkraut, miso, and kimchi, which are high in probiotics. Most immune cells live in the gut along with trillions of bacteria. Adding more fermented options nourishes the gut with more “good” bacteria, leaving less room for “bad” bacteria and creating a much healthier environment in the gut.

3. Include sources of healthy fats

Include fish such as salmon, herring, and mackerel, as well as plant foods such as walnuts, flax seeds, hemp seeds, and chia seeds in your daily meal. More specifically, omega 3 plays an important role in keeping your immune system healthy. These fats are also beneficial for your heart.

4. Cook with garlic, onions, ginger, oregano and turmeric.

These ingredients have been shown to have anti-inflammatory properties, and garlic and onions offer wide spectrum antimicrobial properties. Add them to soups and vegetable dishes, as well as bean dips and sauces for a flavorful boost.

5. Minimize ultra-processed foods

Research has found that a diet high in processed foods has been associated with an increased risk of disease. These foods tend to be much higher in fat, salt, and sugar, and lower in fiber.

6. Add Probiotics: 

Your gut is an integral part of your immune system, and a healthy GI tract provides a strong barrier against pathogens. Probiotics support healthy gut flora to keep your gut and immune system in top shape. Look for probiotic brands that offer several species of good bacteria and contain at least 5 - 10 billion organisms per capsule.

7. Get more sun

In winter, due to colder weather and shorter days, many people reduce their sun exposure and, as a result, produce less vitamin D. Vitamin D helps facilitate a normal immune system, so be sure to get more sun (or remember to eat foods with vitamin D).

8. Get moderate exercise regularly.

A healthier body overall is better equipped to fight off illness and infection, particularly upper respiratory infections, allergies, colds, and flu.

9. Try to get 7-9 hours of sleep a night.

Studies show that lack of sleep can significantly reduce the strength of the immune system.

10. Wash your hands during the day.

Washing your hands with soap and water for at least 20 seconds is the best way to kill germs and increase your hygiene.