What are some healthy habits of people who never seem to get sick?

Every winter people get sick with colds, flu and now COVID is added to the mix.  Yet, we all know some people who seem super healthy.  While everyone in the office, the school or our friends have come down with something, there are those people who seem to have the latest illness bypass them.   Why aren’t they getting sick like everyone else? 

Instead of being jealous at how healthy these people are, why not copy some habits that will build your immune system and lead to a healthier you?  My sister sent me a great article about 10 habits of healthy people.  What are some of those habits can you adopt for a healthier you?

• Drink water – lots of water.  What does drinking water have to do with a healthy immune system?  The University of California, Irvine notes:  Hydration is a key element to maintaining a healthy immune system.  Why?  To have a healthy immune system your body needs nutrients.  We need enough water to transport those nutrients to our cells and organs.  Water also helps our body clear out any bad bacteria or toxins.  Some people recommend drinking 8 glasses of water a day. Others recommend drinking an amount that depends on your body weight.  It does not have to be “water” as herbal teas count, juice counts, cow’s milk counts.  

• Exercise – what does exercise have to do with your immune system?  You have cells in your body called T and B cells and these cells help fight off infections.  As we age, our bodies make less of these cells.  Regular exercise improves your immune system.  How?  Exercise increases blood flow and increases the circulation of immune cells, making them roam the body at a higher rate and higher numbers.  Walking works as does aerobic exercise.  In one study people who did some aerobic exercise for 5 or more days a week for 12 weeks had fewer upper respiratory infections like the cold.  A lot fewer, 40% less.

• Go outside.  What a surprise.  How does spending time outdoors help your immune system?  Your body can make vitamin D when exposed to the sun.  And vitamin D is hugely important for a strong immune system.  So many Americans are low in “D”.  The University of Texas notes:  Vitamin D deficiency is already extremely common, affecting approximately 42% of the U.S. population.  Many kids are now low in D as many parents no longer serve their kids cow’s milk at every meal and many kids no longer play outside.  Cow’s milk is fortified with vitamin D.  (See:  Drinking real milk benefits your health).  Add some cow’s milk to your day and enjoy some time outside, especially as the weather gets warmer.    

• Eating healthy.  What a surprise that a healthy diet helps fight off infections.  But so many people have no idea what a healthy diet is.  Some think it is gluten free, some think it is giving up bread.  As noted in the Best Diets for Health 2023, healthy diets focus on fruits, vegetables, whole grains, and more beans and nuts.  These foods provide your body with vitamins, minerals and those healthy antioxidants that help fight off infections.  An interesting fact is that you can focus on Foods that improve the activity of the digestive system and intestines ... such as yogurt and orange vegetables like sweet potatoes and pumpkin – are an effective tool in the fight against various winter diseases. 
• Think positive.  As a life long fan of Dr. Norman Vincent Peale, I have always focused on trying to think more positive.  But what does this have to do with your immune system?  Good mental health helps your physical health because stress and tension can affect your overall health.  Being stressed can reduce the number of “killer cells” in your body that help fight off infections.  Stress can also hamper your body’s ability to fight infections. 

Want to build a healthier immune system?  Adopt some healthy habits.  Focusing on a healthier diet is important as noted above.  As a dietitian I know important a healthy diet is to fighting infections and being healthier overall.  What are some nutrients to focus on to enhance your immune system?  (See Nutrition and Immunity.)  Next week we will discuss some vitamins and even a spice that can boost your immune system. 

Sources: 10 habits of healthy people , notes , Exercise , study , University of Texas , Drinking real milk benefits your health , Best Diets for Health 2023 , fact , stressed , Stress, Nutrition and Immunity    Image Sources:  vitamin D , water , Exercise