Beyond social distancing and good sanitation practices, here are 🦠 10 SCIENCE-BACKED WAYS TO SUPPORT IMMUNE FUNCTION🦠 and protect yourself against infection.💪 . 1️⃣ Get adequate, quality sleep Aim for 7-9 hours. Studies show sleeping less than 6 hours increases your risk for viral/bacterial infections. . 2️⃣ Eat more plants! Vegetables and fruits are rich in antioxidants and Vitamin C which fight inflammation and increase disease-fighting phagocytes + lymphocytes. Pulses also contain fiber which support healthy gut bacteria and aid immunity. Nuts and seeds supply zinc, iron + B vitamins key for immune function. . 3️⃣ Drink plenty of water Experts recommend ~16 cups (3.7L) for men, 12 cups (2.7L) for women. Water flushes toxins and is needed for the production of lymph, a fluid which brings white blood cells + nutrients to bodily tissues. . 4️⃣ Limit added sugars Studies show sugar hinders the immune response to bacteria, though the same has not been shown for viruses. Still, limiting added sugars to 50 grams per day is ideal for overall health. . 5️⃣ Limit alcohol and don’t use tobacco Alcohol disrupts immune pathways and impairs your defense against infection. Tobacco is also immunosuppressive! . 6️⃣ Eat fermented foods/take probiotics Fermented foods (like kefir, kimchi, sauerkraut, kombucha) and probiotics are proven to reduce viral infections and strengthen the immune response! . 7️⃣ Get regular exercise Daily exercise helps flush bacteria out of the lungs and airways, boosts immune cell regeneration, and increases circulation of antibodies. . 8️⃣ Manage stress levels Chronic stress suppresses immune function. Tips to manage stress in my previous post!😉 . 9️⃣ Supplement key vitamins and minerals Vitamin D (often deficient) and Zinc are vital for immune function and reduce the risk of infection. Vitamins A & E, B-vitamins, iron, and selenium are also key. . 🔟 Consider natural supplements Elderberry, echinacea, and oregano oil have proven antiviral properties in controlled studies. Medicinal mushrooms (cordyceps) have also been shown to increase NK cell activity against pathogens up to 38%. Ask your doc if breastfeeding/prego! . Sources👇#NENtopics