Feeling run down? Your immune system might need a little extra help. The good news is you don’t have to hunt for miracle pills – everyday choices can make a real difference.
Start with foods that are rich in vitamin C, zinc, and antioxidants. Citrus fruits, berries, bell peppers, and broccoli give you a quick dose of vitamin C. A handful of nuts or a slice of lean meat adds zinc, which helps white blood cells work better. Try to include a variety of colors on your plate; each color brings a different set of nutrients that support immunity.
If you’re looking for a supplement, consider a high‑quality multivitamin that covers the basics. Squalamine, for example, is a newer supplement that some people use for its antioxidant properties. Always check the label and talk to a pharmacist before adding anything new.
Sleep is a non‑negotiable. Seven to nine hours per night gives your body time to repair and produce the cells needed to fight off germs. If you’re short on sleep, try a short wind‑down routine: dim the lights, turn off screens, and read a few pages of a book.
Stress can hijack your immune response. Simple stress‑relief tricks like a five‑minute breathing exercise, a quick walk, or listening to calming music keep cortisol levels in check. Lower cortisol means your immune cells can do their job without interruption.
Staying active doesn’t have to mean intense gym sessions. A brisk 30‑minute walk a few times a week improves circulation, which helps immune cells travel faster to where they’re needed.
Hydration matters, too. Water carries nutrients to cells and flushes out toxins. Aim for at least eight glasses a day, more if you exercise or live in a hot climate.
Lastly, keep your hands clean and avoid close contact with people who are sick. Hand‑washing with soap for at least 20 seconds is still one of the simplest, most effective defenses.
Combine these habits with a balanced diet, and you’ll give your immune system the steady, reliable support it needs. Need personalized advice? Our pharmacy experts are ready to help you choose safe, effective supplements and answer any questions about your health plan.
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