Everyone’s worried about COVID-19 these days and how to protect themselves from catching it.  As much as you wash your hands and wear masks in public, the chances are high that you will eventually catch it.  It’s just too contagious.  So what can you do to improve your health?  One area that you have full control is your immune system.  I’ve assembled some tips for you to help you learn how to boost your immune system and help your body fight against any possible infection.

Immune system improvementsTable of Contents

  1. Don’t stress out.
  2. Sleep well.
  3. Maintain a healthy weight.
  4. Enjoy a balanced diet.
  5. Exercise.
  6. Reduce your eating times.
  7. Hydrate.
  8. Watch out for coronavirus scams.


  1. Don’t stress out. Although you should practice lowering your stress levels all the time, this virus outbreak is particularly important as stress directly impacts your immune system. Find ways to lower cortisol levels by meditating, exercising and controlled breathing techniques. According to Dr. Mateo Valenti of Beaumont Internal Medicine: “Reducing stress so you can focus on healthy living is most important,” Dr. Valenti says. “More and more patients are having trouble sleeping, which leads to fatigue and poor habits. It’s like a snowball effect. Doing things like exercise, meditation and prayer can help clear the mind so the body can rest.”
  2. Sleep well. Seems pretty obvious since we heal when we sleep. A healthy immune system can fight off infections more than when your body is tired. Adults should aim on getting between six to eight hours of sleep a night. Sleep in a dark room and keep a regular bedtime and morning routine. If you’re having trouble sleeping, melatonin, l-tryptophan, 5-htp and licorice supplements may be good options. Speaking of sleep, Dr. Valenti says “Good sleep allows the body to rejuvenate and fight off infection along with a good, well-balanced diet.”
  3. Maintain a healthy weight. Avoid foods that are refined or processed, such as crackers, chips, bread and sweets.  When grocery shopping, try to avoid the middle aisle that contain the canned or boxed foods. Your best bet is to shop on the outsides where you will find fresh raw fruits and vegetables.
  4. Enjoy a balanced diet. Nutritional deficiencies make us more susceptible to viruses and bacteria, that’s why it is important to eat nutritional foods that maintain a healthy immune system. Whole-foods including grains, beans, nuts and seeds provide daily nutritional value along with sweet-tasting vegetables and leafy greens. “Eating the rainbow” is an idea that many children learn in school.  Consuming a wide selection of vegetables and fruits should provide enough zinc, vitamin C, vitamin D, and other important vitamins and minerals that you need to build a healthy immune system.
  5. Exercise.  A daily routine of 30 to 60 minutes of low to moderate physical activity is all you need to improve your immune system and to keep it at its peak performance.
  6. Reduce your eating times. Fasting has become the hottest craze when it comes to diet.  What makes it so popular?  It is by far the simplest and easiest way to improve your health and fitness.  You don’t have to worry about maintaining a complex eating plan or regimen.  Instead, you simply eat less food and less often.  The eating standards issued by the F.D.A have been very out of date for many years and has caused our country to have the highest obesity rates in the world.  We simply eat too much and way too often.  Fasting is the solution to lowering your fat, increasing your energy, improving your immune system, while saving money because of the reduced food expense!  Learn more by reading my fasting schedule article.
  7. Hydrate:  Pretty simple and obvious.  Aim to drink at least 1/2 a gallon of water per day, if not more.
  8. Watch out for Coronavirus Scams.  There is no specific food, supplement or natural health product that will prevent you from catching COVID-19. Lately, coronavirus scams are becoming more rampant. The FDA and FTC have recently issued warning to companies for claims related to COVID-19—claims regarding supplements, foods, test kits, natural health remedies, and more. Be wary of unsubstantiated claims related to “boosting” immune function.  Always ask for proof or references. It is important to receive information from credible, trustworthy sources like registered dietitians who are regulated health professionals committed to providing evidence-based advice and information that is tailored to your personal needs and challenges.

Well I hope these tips help you out!  Don’t forget to really study fasting and how it can affect and improve your body.  Learn more about “cell autophagy” and you’ll be on your way to a strong immune system and your body will beat the crap out of any virus that tries to attack it!