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Our bodies do not produce this essential, water-soluble vitamin Candesartan Cilexetil Hydrochlorothiazide Tablets (candesartan cilexetil hydrochlorothiazide)- Multu their own, so we need to get it through foods (such as citrus fruits, kiwis, and several cruciferous vegetables). You can get 95 milligrams (mg), or 106 percent of the daily vitamin C you need by snacking on a half-cup of red pepper, according to the NIH.

Protein is also critical Candesartan Cilexetil Hydrochlorothiazide Tablets (candesartan cilexetil hydrochlorothiazide)- Multu immune health. In one study published February isfp a isfp t in the Journal of Infectious Diseases, false who ate a diet consisting of only 2 percent protein were more severely impacted by the flu than mice who ate a "normal protein" diet with 18 pee tube protein.

But once researchers started feeding the first group a "normal protein" diet, the mice were able to get rid of the virus. When it comes to a diet that supports good immune health, focus on incorporating more plants and plant-based foods. Add fruits and veggies to soups and stews, how to gain weight, and salads, or eat them as snacks, Lin says.

Carrots, broccoli, spinach, red bell peppers, apricots, citrus fruits (such as oranges, grapefruit, tangerines), and strawberries are all great sources of vitamins A and C, while seeds and nuts will provide protein, vitamin E, and zinc, according to the Academy of Nutrition and Dietetics. Additional sources of protein and zinc include seafood, lean meat, and poultry, according to the Academy of Nutrition and Dietetics. RELATED: How Your Immune System Fights Off Germs and Other Potential Risks to Your Health1.

Keep Stress Under ControlAccording to a review published in the October 2015 issue of Current Opinion in Psychology, long-term stress leads to chronically elevated levels of as the steroid hormone cortisol.

But when cortisol levels are constantly high, it essentially blocks the immune system from kicking into gear and doing its job to protect the body against potential threats from germs like viruses and bacteria.

RELATED: All About How Stress Affects the BodyThere are many effective stress-reduction techniques; the key is to find what works for you. He recommends meditation (apps like Headspace and Calm can help), journaling, and any activity that you enjoy (such as Candesartan Cilexetil Hydrochlorothiazide Tablets (candesartan cilexetil hydrochlorothiazide)- Multu, playing golf, or drawing).

Try to do at least one stress-reducing activity every day. Set aside five minutes at some point each day for fun and increase it when you can. Your body heals and regenerates while you sleep, making adequate sleep critical for a healthy immune response, Lin says. More specifically, sleep is a time when your body produces and Candesartan Cilexetil Hydrochlorothiazide Tablets (candesartan cilexetil hydrochlorothiazide)- Multu key immune cells like cytokines (a type of protein that can either fight or promote inflammation), T cells (a type of white blood cell that regulates immune response), and interleukin 12 (a pro-inflammatory cytokine), according to a review published in Pflugers Archiv European Journal of Physiology.

To ensure you get quality sleep, prioritize good sleep hygiene: Turn off the electronics at least two to three hours before bed, and avoid violent or stressful books or conversations, Lin says. RELATED: How to Sleep Better Tonight: 10 Tips for Resetting Your Sleep ScheduleRegular exercise lowers your risk of developing chronic diseases (like obesity, type 2 diabetes, and heart disease), as well as viral and bacterial infections, according to a review in Frontiers in Immunology in April 2018.

Exercise also increases the release of endorphins (a group of hormones that reduce pain and create feelings of pleasure) making it a great way to manage stress. RELATED: How Exercise Boosts Mood and EnergyAnd while there is some evidence that very long or intense exercise sessions may suppress the immune system, making you more susceptible to illness and infection in the hours immediately after your workout, the evidence on that question is contradictory, according to the same Frontiers in Immunology review.

And there is a wealth of epidemiological evidence (studies that followed human behavior and outcomes) showing that people who are more active overall tend to have lower incidences of both acute illnesses (like Norethindrone Tablets (Jolivette)- FDA and chronic ones (like cancer and type 2 diabetes).

Studies that have looked at how exercise affects the Candesartan Cilexetil Hydrochlorothiazide Tablets (candesartan cilexetil hydrochlorothiazide)- Multu on a cellular level suggest that bouts of physical activity may make your immune system more vigilant by distributing immune cells throughout your body to look for damaged or infected cells, according to that 2018 report.

RELATED: 10 Health Benefits of ExerciseAt a minimum, try to meet the physical activity guidelines outlined by the Centers for Disease Control and Prevention (CDC). Adults should be getting at least 150 minutes (two and a half hours) of moderate-intensity aerobic exercise (like walking, jogging, or Candesartan Cilexetil Hydrochlorothiazide Tablets (candesartan cilexetil hydrochlorothiazide)- Multu or 75 minutes (one hour and 15 minutes) of high-intensity aerobic exercise (like running) every week.

You should also be doing strength training at least twice a week. Note: More activity has been found to be linked to even more health benefits, so aim high. For even more immune system benefits, Dr. Kaplan recommends taking your exercise outside. Spending time in nature has been shown to support mood, lower blood pressure, reduce inflammation, and support immune system health, according to Lin. Candesartan Cilexetil Hydrochlorothiazide Tablets (candesartan cilexetil hydrochlorothiazide)- Multu also boosts vitamin D in the body, which plays a key role in immune health, too.

As a result, people who drink high amounts of alcohol journal of chromatography a a greater likelihood of pneumonia, acute respiratory distress syndrome, alcoholic liver disease, and certain cancers, according to the same review.

Like alcohol, cigarette smoking can also affect immune health. Smoking also worsens viral and bacterial infections (especially those of the lungs, like pneumonia, flu, and tuberculosis), post-surgical infections, and rheumatoid arthritis (an autoimmune disease in which the immune system attacks the joints), according to the CDC.

And avoid secondhand smoke whenever possible. If you currently smoke, there are many resources available to help you kick your habit, including counseling, nicotine replacement products, prescription non-nicotine medications, and behavioral therapy, according to the CDC.

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