10 Ways to Boost Your Immune System

We are all looking for ways to boost our immune system.

Whether it’s for general health, to help protect yourself against the typical cold and flu season, or during an incredibly stressful and uncertain public health crisis. In this blog post, we will dive into practical and evidence-based strategies to boost your immune system.

First off — there is no magic pill.

In other words, there's no one-stop-shop for a strong immune system. Remember, the immune system is not one specific organ — it is indeed a “system” — one of which researchers are still learning about it’s intricacies and interconnectivity with other health factors and systems in the body.  

That said, a healthy body fueled with good nutrition and supported by healthy lifestyle choices can only be helpful in boosting your immune system.  Most importantly, our bodies function best when supported by a healthy lifestyle.

Ways to Boost Your Immune System

Boosting your immune system involves a combination of lifestyle changes. While there's no single action that guarantees immunity enhancement, a combo of habits can significantly contribute to overall immune health!

Here are some ways to boost your immune system:

1. Maintain a healthy weight. BMI of 18.5-25 is ideal. Check your BMI here.

2. At least 5 (a goal of 9) servings of fruits and vegetables per day.  Info on servings here. Another goal is to make half your plate fruits and veggies at each meal.

3. Do not smoke.  And minimize second-hand smoke for you and your family.

4. If you drink alcohol, do so in moderation. Up to 1 drink/day for women and up to 2 drinks/day for men.

5. Minimize stress. For instance, get outside for a walk, call a friend, finally take up yoga and meditation.

6. Exercise regularly. It’s great for overall health, stress reduction, and circulation.

7. Get adequate sleep. 8 hours is great!

8. Practice good food safety and hygiene to avoid infection. Wash your hands frequently, cook meats thoroughly, and sanitize high-touch surfaces regularly.

9. Stay hydrated. For example, a body functions at it’s best when adequately hydrated.

10. Eat more nutritious foods that are rich in nutrients that support our immune system.

Foods that Support Immunity

It's simple. Eat a balanced diet. In other words, consume a variety of foods including fruits, veggies, whole grains, and proteins. Foods rich in antioxidants, vitamins (specifically A, C, and E), minerals (such as zinc and selenium), and pro-and pre-biotics can help boost your immune system. 

Here are examples of foods that boost your immunity:

• Bone Broth: Anti-Inflammatory and Gut Healing Properties
  • Found in Square Baby’s Mango Coconut Chicken, Harvest Feast, Apple Curry Chicken
• Citrus, Bell Peppers, Strawberries, Broccoli for Vitamin C
  • Found in Square Baby’s Beet Berry and Minty Greens
• Eggs, Cheese, Tofu, Salmon, Mushrooms for Vitamin D
  • Found in Square Baby’s Hazelnut Pumpkin Pie

• Beans, Nuts, Seafood, Cereal for Zinc
  • Found in Square Baby’s Hazelnut Pumpkin Pie, Almond Butter & Banana, Apple Rosemary Lentils, Minty Green
• Carrots, Apricots, Kale for Beta Carotene
  • Found in Square Baby’s Mango Coconut Chicken
• Meat, Fish, Milk, Yogurt, Eggs, Nuts, Legumes for Protein
  • Found in Square Baby’s — one or more of these is in EVERY single Square Meal. 😉
• Bananas, Beans, Garlic, Leeks, Onion, Asparagus for Prebiotics
  • Found in Square Baby’s Almond Butter & Banana, Hazelnut Pumpkin Pie
• Yogurt, Kefir, Kombucha, Sauerkraut, Miso and other fermented foods for Probiotics
  • Found in Square Baby’s Beet Berry, Blueberry Crush

Check out Square Baby’s menu — full of nutrient-dense, organic ingredients that can help support a healthy immune system.

Increase Sleep Time

If you're a parent or caregiver, sleep may be anomaly. We get it - we're parents, too! But, sleep deprivation can make you more susceptible to illness by altering your body's natural defense system. 

Children are no different. Sleep deprivation decreases their body's natural defense against germs. And - you may be all too familiar of the threat of germs proliferating at school! Speak to your child's teacher about nap time. Inquire if they are napping - or ways that can help them nap. If napping isn't feasible at daycare, try putting your baby down for an earlier bedtime to make sure they are getting the rest they need. Even a little extra sleep can help support their physical health.

Try to make small changes, for example:

• Move your bedtime 30 minutes earlier
• Try black out shades
• Add a sound machine

Increase Physical Activity

Recent research has shown physical activity and your body's natural defense system are inversely related. In other words, an increase in acute exercise (60 minutes or less), that is moderate-to-vigorous increases anti-inflammatory cells, immunoglobulins, T cells, and B cells, which all play a critical role in protecting your immune system.

For toddlers and older children, it's important to introduce them to physical activity. Try walking every evening after dinner or taking a short hike on the weekends. These are all ways to boost your immune system.

For parents and caregivers, aim for moderate-to-vigorous physical activity. Here are a few examples of moderate-to-vigorous physical activity:

Moderate:

• Walking very brisk (4 mph)
• Cleaning heavy (washing windows, vacuuming, mopping)
• Mowing lawn (power mower)
• Bicycling light effort (10-12 mph)

Vigorous:

• Hiking
• Jogging at 6 mph
• Shoveling
• Soccer game

For more tips on Boosting Immunity for Parents & Babies:

• Harvard Health “How To Boost Your Immune System” 
• Parents.com “Boost Child’s Immunity
• Nutrition News “Six Ways to Boost Your Child’s Immune System” 

Reach out with questions at hello@squarebaby.com.

~Katie and Kendall, cofounders, chief mamas

This blog post is for information purposes only and shouldn’t be used as personal, health, nutritional, or medical advice. Most importantly, please consult with your pediatrician before making any decisions about your child’s health or readiness for various foods.