Strengthen your immune system: Expert tips for staying healthy year round
Staying healthy is a priority no matter the time of year. While colds, flu and other infections can feel especially common during certain seasons, the truth is that our immune system works around the clock and it benefits from consistent care.
Carrie Daniels, FNP, is accepting new patients. Click on the photo to learn more and to schedule an appointment online.
Family Nurse Practitioner Carrie Daniels, Beacon Medical Group Elkhart East, explains how everyday habits influence immune health and shares practical, evidence‑based ways to support your body’s natural defenses throughout the year.
Why the immune system needs ongoing support
Carrie says our immune system is designed to protect us from viruses, bacteria and other threats we encounter daily. However, environmental factors and lifestyle habits can weaken this protection over time.
One key area of defense is the nasal passages. When we breathe in air that contains virus particles, cells in the nose normally respond by trapping them in mucus so the body can expel them. Dry air — whether caused by indoor heating, air conditioning or low humidity — can reduce this response, giving viruses more time to infect cells.
Lifestyle patterns also matter. Spending more time indoors or in close contact with others can increase exposure to illness, and limited sun exposure may reduce vitamin D levels, an essential nutrient for immune function. These factors can affect immunity at any point in the year, not just during colder months.
Lifestyle habits that boost immune health
Exercise and diet will help make your immune system as strong as possible. “Exercise boosts the cells that help fight illness and infection,” Carrie said. “It can also help push bacteria from our lungs.”
In addition, exercise reduces stress. That’s a good thing for your immune system, because stress actually reduces the number of cells in your body that fight viruses. Carrie recommends 150 minutes of exercise a week.
She says that a healthy diet also boosts immunity. “Various supplements — such as vitamin C, garlic, zinc and vitamin A — are marketed for immune support,” she said. “But it’s often best to consume foods rich in these vitamins in place of supplements.”
She adds that fruits, leafy green vegetables, brightly colored vegetables, fish, lean poultry and beef all help to support the immune system.
The role of vitamin D
Getting enough vitamin D is a little more challenging. “Only small amounts are available in dairy products and eggs, so vitamin D supplements are generally recommended,” Carrie said. Adult doses are 600 to 800 mg daily, but higher doses may be needed depending on the individual or limited sun exposure. Always consult a healthcare provider before increasing your dose.
It’s not all about good foods, however. “Just as we have immune-boosting foods, we also have immune-destroying foods,” Carrie explained. Foods that may damage the immune system include convenience foods, processed foods, sugars and alcohol.
Everyday practices for staying well
Our bodies and immune systems are complex, so the best approach for reducing your risk of illness includes several healthy practices:
- Eat a healthy diet
- Take vitamin D supplements if recommended
- Stay hydrated with healthy beverages like water
- Get enough sleep
- Manage your stress
Finally, don’t forget the tried-and-true habit of washing your hands frequently and avoiding being around people who are sick. Your body will thank you!
Here for you
Looking for a primary care provider? Many Beacon providers are accepting new patients — and online scheduling is easy and convenient. Schedule an appointment today: https://www.beaconhealthsystem.org/ready-to-serve/
