Many supplements and products claim to help boost immunity. However, supporting a healthy immune system is more complex than the vitamins, herbs, and minerals manufacturers pack in tablets.

 Your immune system works in a delicate balance. It should be powerful and sophisticated enough to prevent a variety of illnesses and infectious diseases, from the common cold to flu to COVID-19, but not powerful enough to overreact unnecessarily and for autoimmune diseases. It leads to the beginning.

 To achieve this, it is very tightly controlled by many inputs and based on what is going on in your body.

 However, there are things you can do to give your immune system what it needs to function at its best when needed. I don't take supplements though.

 Here are five science-based ways to build and maintain a strong and healthy immune system.

1. Get the latest information on recommended vaccines

 A strong immune system means using vaccines, which are the best way to protect us from harmful diseases.

 Your immune system is smart, but vaccines train it to be smarter – helping you recognize and fight the disease that causes a particular disease. It is much safer for the immune system to learn about these harmful bacteria through vaccines rather than infect them.

 It is always important to have the latest information on recommended vaccines, especially the COVID-19 vaccine or booster vaccines and annual flu shots.

2. Eat a healthy diet

 Like most of your body, a healthy diet is a key to a strong immune system. This means eating plenty of vegetables, fruits, legumes, whole grains, lean protein, and healthy fats.

 In addition to providing your immune system with the energy it needs, a healthy diet can help make sure you're getting enough micronutrients that play a role in maintaining your immune system:

•  Vitamin B6 (with skin) found in chicken, salmon, tuna, bananas, green vegetables, and potatoes
•  Vitamin C, is found in citrus fruits such as oranges and strawberries, as well as tomatoes, broccoli, and spinach
•  Vitamin E is found in almond, sunflower, and safflower oil, sunflower seeds, peanut butter, and spinach

 Because experts believe your body absorbs vitamins more efficiently from dietary sources than supplements, the best way to support your immune system is to eat a balanced diet.

 3. Exercise regularly

 Physical activity isn't just for building muscle and de-stressing, it's also an important part of being healthy and supporting a healthy immune system. 

 One way exercise improves immune function is by increasing your overall circulation, making it easier for immune cells and other infection-fighting molecules to circulate through your body.

 Research has shown that getting 30 minutes of moderate-to-vigorous exercise every day helps stimulate your immune system. In short, it's important to stay active and focus on exercising regularly.

4. Hydration, hydration, hydration

 Water plays many important roles in your body, including supporting your immune system.

 The circulatory fluid called lymph carries important infection-fighting immune cells throughout the body, but most of it is water. Dehydration slows lymph movement and can lead to a weakened immune system.

 Even when you are not exercising or sweating, you are constantly losing water by breathing, urinating, and defecating. Be sure to replace the lost water with usable water to support your immune system. This starts with knowing your daily fluid intake.

5. Get enough sleep

 Sleep certainly doesn't feel like an active process, but many important things happen in your body when you're not awake. For example, important molecules that fight infection are formed during sleep. Studies

 It shows that people who don't sleep well enough are more likely to get the disease after exposure to a virus such as B. A person who has a cold.

 To give your immune system the best chance of fighting an infection or disease, it's important to know how much sleep you need each night and what to do if you have trouble sleeping.

6. Minimize stress

 It's important to understand how stress affects your health, whether it's developing rapidly or accumulating over time. This includes effects on the immune system.

 During times of stress, especially frequent and prolonged chronic stress, your body responds by stimulating what's known as the stress response. It is designed to help you deal with stressful situations that come your way. Unfortunately, this reaction also suppresses the immune system, increasing the chance of infection or illness.

 Stress varies from person to person and how to relieve it. Given the potential health consequences of stress, it's important to know how to recognize stress. You should also become familiar with activities that will help you reduce stress, whether it's deep breathing, meditation, prayer, or exercise.

 The last word for the Supplements

 If you're otherwise healthy and following the steps above, be aware of supplements that claim to further strengthen your immune system.

Different medications and dietary supplements are not regulated or approved by the FDA. And there's no evidence that supplements help improve your immune system or your chances of fighting an infection or disease. For example, if you think large amounts of vitamin C could help prevent you from getting sick, think again.