10 tips for getting your immune system in shape

Eat a varied diet with lots of fruits and vegetables
Particularly important for the immune system are vitamins A, C, D, and
E, iron, selenium, and trace elements like zinc and various antioxidants.
Consume plenty of colorful fruits and vegetables and consider choosing organic options. Indulge in legumes, which provide iron, selenium, and zinc, among
other nutrients.

Reduce stress!
Stress is the body's response to various factors perceived as threatening and is a survival instinct. While short-term stress can provide extra energy when in a hurry or facing something important, it can actually boost the immune system. It becomes harmful when stress persists for a long time without allowing for recovery, rest, and sleep.

Include 30 minutes of daily exercise in your routine
Regular physical activity helps maintain the body and the immune
system.

Be cautious with alcohol consumption
Drink alcohol in moderation, as excessive consumption can strain the
liver and weaken the immune system.

Don't smoke!
Among other things, smoking weakens the immune system and damages mucous membranes, which makes it easier for infections to take hold.

Use plenty of spices
Herbs and spices like garlic, watercress, ginger, coriander, turmeric, and black cumin are some seasonings that can strengthen the immune system.

Strive to get 7-9 hours of sleep each night
Sleep allows the body to recover, and prolonged sleep deprivation
makes it harder for the body to function normally. The immune system
weakens, and mental capacity decreases.

Spend time in nature
Be outdoors as often as possible, even during the winter months. Fresh air and nature can give your immune system a boost!

Strive for emotional balance
In today's connected world, it's even more important to "unplug" and
take time for yourself. Finding a balance between physical and mental
activities and engaging in activities you genuinely enjoy, without mobile devices, computers, and TV, can allow your brain to rest. Activities like yoga, meditation, forest walks, cooking, gardening, fishing, exercise, reading books, and solving crosswords can be calming for the mind and help strengthen your immune system (and yourself as a whole).

Take care of your gut!
Approximately 80% of our immune system resides in the gut. When we
eat a balanced diet that benefits our gut health, the whole body,
including the immune system, benefits.

This section is taken from my book, Nutrition basics for a healthy lifestyle, where you will find more guidance on the basics of good nutrition and how to build healthy habits for overall well-being. You can find the book here on Amazon