How to Keep Your Immune System Strong in the Post-COVID World

COVID-19 remains a very real concern, and with some European countries going back into lockdown and infection rates soaring as the weather cools, this is no time to stop taking precautions. You should continue to wear a mask, avoid crowded indoor gatherings, maintain six feet of social distance, and wash your hands regularly with soap and water.

It’s also not a bad idea to start taking extra good care of yourself, if you haven’t already. By getting plenty of sleep, exercising regularly, eating a healthy diet, and using immune support supplements, you can help your immune system function at optimal levels. A strong immune system might not be enough to keep you from contracting COVID-19, but it can make all the difference to whether and how quickly you recover. Here’s what you need to do.

How to Keep Your Immune System Strong in the Post-COVID World

Get Plenty of Sleep

Of all the things you can do to support your immune system, getting plenty of sleep is probably the most important. While this may seem like common sense, you’d be surprised at how many people don’t get the recommended seven to eight hours of sleep each night.

Sleep is very important in one’s overall health. Many people may not realize it, but lack of sleep can have very adverse effects on the body. For instance, it has been shown to increase the risk of obesity, diabetes, heart disease, and other serious health problems

When you’re not getting enough sleep, your body doesn’t make as many protective immune cells and antibodies as it does when you’re well-rested. Sleep deprivation will affect your immune system and can actually weaken your body. Your body produces T cells and other, more passive immune cells during sleep, while it produces cytokines and other more active, pathogen-attacking cells during wakefulness. A proper balance of sleep and wakefulness is vital to keeping this delicate autonomic system in balance.

Stay Active

Regular moderate exercise also has benefits for immunity. Aerobic activities support the circulatory system, which can help flush bacteria and pathogens out of the body by improving the movement of immune cells through the bloodstream. That’s just a short-term effect, however. In the long term, regular exercise mitigates the effects of aging on the immune system, so you’re less likely to get sick as you age, too.

While exercise supports the immune system, you should be careful not to overtrain. Overtraining can temporarily weaken your immune system, as your body recovers from the workout. Stick to moderate-to-vigorous activities like walking or jogging, riding a bike, gardening, or swimming. If you go to the gym, practice good hygiene by wiping down exercise machines with a disinfecting wipe before and after use, washing your hands after working out, wearing a mask, and avoiding touching your face.

Of course, you don’t need to go to a gym, especially if you’re not comfortable with the risk level involved. You can exercise at home — download workout apps onto your smartphone or stream workout videos from YouTube. If you own exercise equipment already, you’re set, but you don’t need to spend a fortune to equip yourself. You don’t need to spend anything. You can do calisthenics, yoga, and many other weight-bearing exercises at home for free. Going for a walk is similarly inexpensive. Aim for at least 150 minutes of moderate activity per week, with two strength-training sessions (like calisthenics, yoga, or weight lifting) per week. If this isn’t your type of physical activity, you can also choose to go for something that’ll make you happier! For instance, you can spend time with family and friends while freestyle swimming, which is another way for you to keep your immune system in good condition.

Use Immune Support Supplements

Immune support supplements don’t take the place of a healthy diet, but that doesn’t mean they can’t help stave off an infection. Many of these supplements contain common vitamins and minerals that have been found to support immune function, like vitamin A, C, D, and E, as well as zinc. Five hundred milligrams of vitamin C, taken twice a day with food, has been found to support the immune system, but talk to your doctor first if you’ve had kidney stones in the past. You can also take 2,000 IU of vitamin D each day with food, and/or 25 to 30 mg of zinc each day with food. Shop for immune support supplements online at sites like, and stay socially distanced. Vitamin C is one of the best supplements to keep your immune system strong. Vitamin E comes next to Vitamin C as another important antioxidant supplement to keep the immune system in top shape.

Eat a Healthy Diet

If you want a healthy immune system, a balanced diet is a must. If you eat plenty of junk food and processed foods, you’ll weaken your immune system. Instead, you should keep your diet filled with nutrient-rich superfoods. While there’s no reason that you shouldn’t take immune support supplements, or even a multivitamin, every day, you still need to eat a healthy diet. After sleep and exercise, a clean, healthy diet low in fat and sugar and high in protein is the best thing you can do for yourself to stay healthy. A healthy diet should consist of about 50 percent whole grains; 25 percent lean meats, low-fat dairy, nuts, and legumes; and 25 percent fruits and vegetables. Sugar can have a detrimental effect on your immune system, so avoid empty calories, and stay hydrated with water, tea, coffee, and other low- or zero-calorie drinks.

With the pandemic threatening to get worse as winter arrives, there’s never been a better time to start making healthy lifestyle choices. The choices you make today could improve your immune system tomorrow, help your body fight infection, and ultimately, help you overcome COVID-19.

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