Tips to Take Care of Your Immune System

The immune system is responsible for protecting and defending our bodies. For the immune system to do its job, it is essential to take proper care of it. How? By practicing certain habits that help us look after our defenses. Here are some tips to help you get started!

Boost Your Immune System With Vitamins

Vitamin D gives you stronger bones, a better sense of balance, prevents depression, and stimulates your immune system. Sit in the sun as much as possible and barefoot if possible. This is the best way for your body to absorb vitamin D. If you get less sun and it’s cold, such as in winter, chances are you’re not getting enough vitamin D. In such times, you can receive those vitamins by consuming fish, eggs or supplements like fish oil.

Vitamin C is also vital for good resistance and gives you more energy. It also ensures healthy skin, teeth, bones, and blood vessels. You can get vitamin C mainly from fruits, vegetables, and potatoes.


Give your immune system a helping hand by eating a bowl of yogurt every day. Yogurt contains bacteria (probiotics) that help build a good gut flora. This, in turn, ensures that you become more resistant to microbes. Choose natural yogurt instead of sweetened varieties. Prefer something sweet? Then add fruit, such as pineapple and strawberries, or a little honey.

Sleep Well

Most adults need 7-9 hours of uninterrupted sleep every night to stay healthy. Insufficient sleep or poor sleep quality is linked to a weakened immune system or reduced production of white blood cells, which fight off foreign invaders such as viruses and bacteria that can damage health. Lack of sleep also puts you at risk of colds and flu, so give your body enough rest.

Woman, Asleep, Girl, Sleep, Bed, Cozy, Tired, Rest

Reduce Stress on Your Body and Mind

Mindfulness and yoga are great ways to calm your body and mind and relax. Stress is an open gateway to viruses, so avoid it as much as possible!

Evenings out with friends and family can also reduce stress. Are you out in the sunshine? Then sit in the sun. Sunshine and outdoor activities are good for you. Time to read that one beautiful book!

Work on Your Resistance Smoothies

You can improve your immune system quite quickly by eating vegetables, fruit, and yogurt. If you want something easier, you can also combine everything in a smoothie. Smoothies are easy to make and packed with vitamins and minerals. You can make these three resilient smoothies quickly and easily by blending the ingredients below in a blender.

Recipe 1 – Delicious Healthy Smoothie Made With Mandarins, Apple, and Banana


1: 175 grams of yogurt

175 g yogurt: 175 g yogurt

175 g of oranges

1 apple

1 banana

Smoothie, Juice Fruit, Oranges, Apples, Breakfast

Recipe 2 – Creamy Smoothie With Endive, Avocado, and Fresh Mint


125 grams of endive

1 banana

400 ml (almond) milk

1 avocado

2 sprigs of mint

1 lime juice

With this recipe, you will have enough for about 2-3 glasses.

Recipe 3 – Fresh Smoothie With Yogurt, Banana, and Wild Fruit


100 grams of blueberries

75 grams of raspberries

1 banana

150 ml of low-fat yogurt

1 tablespoonful of lemon juice

2 tablespoons of honey

1 tablespoon of linseed (optional)

This recipe makes enough for 2 glasses.

Go Out and Move

Last but not least, get outside! Into the fresh air. Take in all the sunshine you can get before autumn sets in again. Catch them, those vitamin D-rich sun rays. A little exercise will give you energy and make you feel healthy and fit, so build up your stamina and go for a nice hike or bike ride!

Girls, Bicycle, Helmets, Bicycle Lane, Trees

Now that you have a few tips to help take better care of your immune system, you can lead a healthier life!

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