Supporting a healthy immune system: Habits that matter

School is back in session, routines are getting busier, and children and adults are once again spending more time together indoors. Along with classes, sports, meetings and activities comes the increased opportunity for germs to spread. While we cannot completely avoid exposure to viruses and bacteria, we can take steps to support the immune system.

The immune system is not one organ that can simply be "boosted." It is a complex network of cells, tissues and organs working together to recognize and respond to potential threats. A healthy immune system isn't built overnight. It's supported by what we do every day. Supporting immune health doesn't require special products or a complicated routine.

According to the National Institutes of Health, adequate nutrition is essential to this process. Vitamins A, C, D and E, along with zinc, selenium and other nutrients, all contribute to normal immune function. Nutrient deficiencies can impair immunity, but even taking large amounts of supplements when you are not deficient has not been shown to provide extra protection from infections. Aim to consume a variety of nutritious foods like fruits, vegetables, whole grains, lean proteins, nuts, seeds and healthy fats that provide the nutrients the immune system needs.

The Centers for Disease Control and Prevention notes that insufficient sleep can negatively affect different components of the immune system. Late practices, homework, work responsibilities and screen time can quickly cut into sleep. Establishing consistent sleep and wake times is important for children and adults alike.

Emerging research suggests that physical activity may also benefit immune function. Regular physical activity does more than strengthen muscles and improve cardiovascular health. The CDC recommends regular aerobic and muscle-strengthening activity for adults while encouraging age-appropriate activity for children.

Healthy immunity works best alongside prevention. To reduce the opportunity for germs to spread, the CDC recommends frequent handwashing, covering coughs and sneezes and cleaning frequently touched surfaces.

Healthy habits that support immune function do not guarantee illness prevention but may reduce risk. Help maintain your normal immune defenses and support the body's ability to respond and recover with these tips:

- Build meals around colorful fruits and vegetables, quality protein and whole foods.

- Drink water regularly throughout the day.

- Make adequate sleep a family priority.

- Move your body every day and include regular exercise.

- Wash hands thoroughly and avoid touching your eyes, nose and mouth with unwashed hands.

- Stay home when you are sick to help protect others.

- Be cautious of products promising to "boost" immunity. More vitamins and minerals are not necessarily better.

Supporting your immune system isn't about never getting sick, it is about giving your body the resources it needs to respond, recover and stay as healthy as possible.

Missy Corrigan is the chief executive officer of the YMCA of Sumter. You can email her at mcorrigan@ymcasumter.org.