08/25/2025
🤌Maintain A Healthy Diet
In the winter, there’s less direct sun, meaning less exposure to Vitamin D — essential for strong bones, a healthy immune system, and a positive mood. A good way to incorporate Vitamin D into your diet with foods such as mushrooms, fish, milk and egg yolk.
Vitamin C, which can be found in citrus fruits, is also a good source of protection from respiratory illnesses.
To help boost your immune system in general, focus on foods that are rich in nutrients, such as fruits, vegetables and whole grains.
🤌Incorporate Exercise
The combination of colder weather and earlier nights makes it all the easier for even the most disciplined to start skipping out on regular exercise.
However, the Department of Health and Human Services recommends that adults should aim for 150 minutes of moderate-intensity activity, such as going on a faster walk, each week. Two days of muscle-strengthening activity is also recommended each week.
🤌Stay Hydrated
Drinking enough water each day boosts your immune system to help fight viruses.
For most adults, the average daily water intake for men is about 15.5 cups and for women about 11.5 cups. In addition to plain water, consider foods like fruits and vegetables that may be high water content.
🤌Get Enough Rest
A lack of sleep and rest can weaken your immune system. Aim for a consistent sleep schedule of a minimum of seven hours of sleep every night. Studies have linked adults who consistently get less than seven hours of sleep with more health issues.
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