Preventative health isn’t just about screenings and doctor visits- it’s about the small, consistent choices you make every day. One of the most powerful ways to protect your long-term health is by supporting your immune system. A strong immune system helps your body fight off infections before they take hold, reducing your risk of illness and helping you recover faster when you do get sick. 

Nutrition: Your First Line of Defense 

A well-nourished body is better equipped to prevent disease. Nutrient-dense foods provide the building blocks your immune system needs to function at its best. 

Focus on: 

• Vitamin C (citrus fruits, bell peppers, strawberries) to support immune cell function 
• Vitamin D (fatty fish, fortified foods, sunlight) to regulate immune response 
• Zinc (nuts, seeds, legumes) to aid in wound healing and inflammation control 
• Probiotics (yogurt, kefir, fermented foods) to support gut health, where much of your immune system resides 
• Water: Water helps flush out toxins, transport nutrients, and maintain the health of mucous membranes, your body’s physical barrier against pathogens  

Sleep: The Nightly Reset Your Body Needs  

Sleep is when your body repairs itself and strengthens immune memory. Chronic sleep deprivation can weaken your immune system and increase your risk of infection.  

• Adults need: 7- 9 hours of quality sleep per night 
• Tips: Stick to a consistent bedtime, limit screens before bed, and create a calming nighttime routine  

Hygiene: Simple Habits, Big Impact  

Good hygiene is a cornerstone of preventative health. It reduces your exposure to harmful pathogens and limits the spread of illness. 

• Wash hands regularly with soap and water 
• Avoid touching your face 
• Disinfect high-touch surfaces 
• Cover coughs and sneezes properly  

This week, choose one habit and focus on strengthening it. Whether it’s adding more vegetables to your meals, drinking more water, or getting to bed earlier, these small actions build a strong foundation for long-term health. Prevention starts with daily choices, and your immune system is counting on you.  

Explore additional resources:  

Centers for Disease Control and Prevention: Healthy Habits: Enhancing Immunity  

Harvard Health: How to boost your immune system