Healthy Living

Simple Actions to Build a Strong Immune System | by Morgan Sterling | Oct, 2021

Take care of your body. It’s the only place you have to live. ~Jim Rohn

When sickness arises in our body, it brings us back to the reality that without our health we aren’t much. Feeling icky takes the life right out of us; our brains don’t function properly, our body feels weak, our mood is nothing short of irritable, and putting a smile on your face suddenly feels more like lifting a 100-pound dumbbell rather than just turning that frown upside down. You know what I’m talking about!

“I mean seriously body! I gave you a vegetable last week. How dare you betray me like that!”

Sometimes reality hits us so hard that it knocks us off of our feet.

…..and then we come to the mental space that we will do anything to avoid feeling that way again.


We say that to ourselves in the moment of weakness but then we magically feel better and move on with life until a virus strikes again a few weeks down the road. It can become an endless cycle but it doesn’t have to.

What if I told you, there are simple actions that can become a part of your daily routine. Actions that will become habits; the good kind of habits!


Building immunity takes a bit of time. You don’t go to the gym in the morning and come walking back out looking like Dana or Rob Bailey now do you? No! So with most things in life, we need to work toward the goal; the goal of a strong immune system. To achieve that goal, it is important to incorporate simple conscious measures on a regular basis to produce results. It begins with a positive mindset of consistency and some easy-to-do actions.

Be proactive. Not Reactive.

Routine Behaviors to Support the Lymphatic System

The lymphatic system is an important part of your immune system. It produces and releases white blood cells (along with other immune cells) that look out for and destroy foreign substances in our body like viruses and bacteria.

To build a strong immune system you need to keep your lymphatic system running clean.

Let’s Get Started! Check yourself on these items below. What do you do well? What can you do better for the love of your health?

Each day drink half of your body weight in ounces of water. Add a little more if you get in a good sweat sesh.

2. SLEEP — Lack of sleep halts the lymph flow and increases oxidative stress (an imbalance of free radicals and antioxidants — too many free radicals does damage to our system causing many health conditions)

Adequate sleep for an adult is 7–9 hours. Sleep heals and repairs our body’s systems. Inadequate sleep affects the immune system.

3. STRESS — It’s not a new concept. Stress wreaks havoc on our bodies in so many ways. The number one way is that it deeply affects our lymphatic system. I can’t take your stress away for you but I can tell you to breathe.

Breathing centers our thinking switches our focus and calms the body. In the flight or fight response of stress, it allows the body to recover from its own actions.

4. NUTRITION — an anti-inflammatory diet is best. The immune system begins in our gut. Without a healthy gut, our immune system’s ability to respond proficiently is greatly reduced.

I understand starting an all anti-inflammatory diet sounds overwhelming. So let’s start small. Reduce your sugar intake.

Here’s a startling fact. 75 grams of sugar will decrease your immunity for up to 5 hours after ingestion.

Try This!

Do you enjoy soda? How about carbonated mineral water instead.

chocolate? A few pieces of dark chocolate should do the trick.

Enjoy your bagel for breakfast? What about just eating half.

Need something crunchy? Veggies and dip might be your answer.

You get the idea!

5. MOVEMENT — It’s not a secret. Movement is necessary throughout the day for all functions of our body but for the lymphatic system; it keeps the fluids (called chyle) moving. This helps to flush out toxins and other unwanted waste in our bodies and increase our antibodies (a substance that inactivates a foreign substance that enters the body).

But do you hate exercise? It’s okay. I literally mean any movement.

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