9 Tips to Strengthen your Immune System

It’s important to boost your immune system, and much more now!

Our immune system is our first barrier of defense against any illness, including COVID-19. This system constantly defends us. In the face of this pandemic, we must reinforce it by taking extraordinary measures. Yes, you heard it right. It is just a matter of adding a little “extra” to your daily life. Sounds difficult? Of course not!

Here are some tips to boost your immune system extraordinarily:

1. Check your medications

If you are taking medications, your first measure is their side effects, as some are immunosuppressants. Consult your doctor about it.

2. Get vaccinated

Keep your vaccinations up to date; doing so regularly is another form of prevention. It is advisable to get vaccinated every season.

3. Keep a healthy weight

Being overweight doesn’t help at all, and makes us more vulnerable to various illnesses. Getting closer to our ideal weight is healthy!

4. Control alcohol

Drinking alcohol excessively suppresses the immune system. In addition, it alters sleep and hormone levels, and increases the risk of cardiovascular diseases.

5. Don’t use drugs

These have a very dangerous immunosuppressive effect. Depending on the type of drug, they can lead to cardiovascular problems, asthma and infections.

6. Don’t smoke

Tobacco weakens the immune system and causes respiratory and cardiovascular diseases. All types of cigarettes cause lung disease!

7. Exercise

The best measure to boost your immune system is at least 3 hours of exercise weekly. Sedentarism is harmful.

8. Sleep

When we sleep, we create antibodies that defend our body. Therefore, it is essential to respect the eight hours of sleep.

9. Feed your defenses

A balanced diet and a healthy lifestyle will allow you to always be at your best.

So, what happens when you get the common cold?

Colds are a great indication of the health of the immune system. Having cold symptoms is often a warning to check your habits and make changes to strengthen your defenses. However, sometimes colds happen through contagion, which is sometimes inevitable.

Normally, colds do not have serious consequences, but there are other viruses, like COVID-19 or influenza, that do.

Older people and those with pre-existing medical conditions are at higher risk for complications. Therefore, it is always necessary to take hygienic measures, to strengthen our immune system.

Feed your immune system!

The nutrients listed below favor the production of the defensive cells of the body. We recommend a diet composed of foods rich in: vitamins and minerals, and without refined sugars or saturated fats.

This involves eating plenty of fruits and vegetables, and fish, meat, legumes, and seeds. In addition, you should always hydrate properly daily.

You should drink half your weight in ounces; that is, if you weigh 150 pounds, you would consume 75 ounces of water daily.


They are all important!

  • Vitamin A improves the immunity of our skin.
  • Vitamin B increases our defenses.
  • Vitamin C is ideal for all colds.
  • Vitamin E is a powerful antioxidant.


Maintaining the balance of our intestinal floral helps fight infections, prevent diarrhea and even treat metabolic diseases. Consume milk, yogurt, fermented milk, or cheese daily.


They provide two essential minerals for our defenses: zinc and selenium. In addition, they are rich in vitamins, omega-3, fatty acids and proteins.

Garlic and Onion

Both have antiviral and antibacterial components that protect against infections. These increase our defenses. Also, they favor the healing process.

Ginger and echinacea

Ginger is ideal for colds for its medicinal properties like an expectorant, antitussive, and anti-inflammatory, and echinacea is a plant that fights respiratory infections.

And last but not least important: stay calm and avoid stress! Get excited about life! How your body recovers from an illness is closely linked to your mood.

At TOLIC, we want you to be healthy. However, sometimes, illnesses happen when you least expect it. Therefore, we offer you an Accident and Illness policy that helps you face unforeseen expenses, paying the benefits directly to you.

For more information, visit our website or email us to contact one of our representatives (


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