7 Caregiver Tips to Boost Your Immune System

The manual work of caregiving can take a serious toll on the body. Because the labor of caregiving is also mentally and emotionally taxing, the physical effects can become compounded. In this weakened state, caregivers are extremely susceptible to infectious disease. To combat this risk, it helps to make boosting your immune system a priority.

According to the United States Center for Disease Control, “Our immune systems are complex and influenced by many factors. Vaccines, such as the flu vaccine, build immunity against specific diseases. Some additional ways you can strengthen your immune system are eating well, being physically active, maintaining a healthy weight, getting enough sleep, not smoking, and avoiding excessive alcohol use.”

This may sound straight-forward enough but there can be contradictory advice out there about which immune-boosting strategies work, and which don’t. Here are seven proven strategies that caregivers can use to boost their immune system by maintaining a healthy lifestyle.

1. Don’t Skimp on Shut-eye

Caregivers often feel guilty for maximizing their rest because of the demanding nature of their work and the bundle of tasks they have to do in a given day. Regardless of the needs of your client or loved one, never skip the recommended seven to eight hours per night. As the Mayo Clinic asserts, “Yes, lack of sleep can affect your immune system. Studies show that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as a common cold virus. Lack of sleep can also affect how fast you recover if you do get sick.”

2. Drink Up to Avoid Dehydration

Since about two-thirds of your body is water, replenishing it throughout the day is key to helping to stave off disease. Water is critical to the distribution process of nutrients within your body. Dehydration may also affect your gut health, and with 70% of your immune system located there, the balance of bacteria in the gut can play a crucial role in maintaining healthy immunity. When you do drink your recommended eight glasses, choose water over sugary juice or processed drinks. And if you drink alcohol, do so only in moderation.

3. Get Up and Get Moving

According to Healthline, “regular physical activity does play a role in keeping you healthy and preventing illnesses” and that daily moderate activity is best. “In general, exercising at a moderate to vigorous intensity for 60 minutes or less is optimal for the immune-boosting benefits of exercise. If you do this daily or almost daily, your immune and metabolic systems continue to strengthen, building on previous gains.” More vigorous exercise can actually have an adverse effect on your immune system, so you don’t have to train like an Iron Man! Just get outside and walk for a half an hour on most days to help give your immune system a boost.

4. Take Nature’s Vitamins

Caregivers can be so busy they sometimes sacrifice their healthy eating patterns. Unfortunately, when it comes to boosting immunity, this can backfire. According to the National Institutes of Health, If your diet doesn’t include adequate amounts of certain vitamins and minerals, your immune system will not be able to function as well as it could, you might be more likely to get infections, and you might not recover as well.

The right variety of micronutrients specifically can help, they explain. “Getting enough vitamins and minerals through the foods and beverages you consume is important for a healthy immune system. It’s especially important to get enough of vitamins A, B6, B12, C, D, E, and K as well as folate, copper, iodine, iron, magnesium, selenium, and zinc.”

But the NIH also advises against turning to supplements unless advised to do so by your healthcare provider, since “if you don’t have a deficiency, increasing your intake of vitamins and minerals through dietary supplements doesn’t help prevent infections or help you recover from them any faster.” So iIf you want an immune system that will withstand the changing seasons, prioritize proper eating habits. Shopping for a variety of fresh, seasonal produce and making meals at home can help.

5. Tame Your Sweet Tooth

Too much sugar is the enemy of a sound immune system. Based on the American Heart Association’s recommendations, male caregivers should limit added sugar to three tablespoons per day while women should limit their intake to two tablespoons. Sugar can hide in unexpected places, like drinks, breads and salad dressings. For example, a single 12-ounce can of coke exceeds the recommended limit for women. While excessive vigilance is often counterproductive  it’s helpful to have a sense of what’s in the food you eat. Learn to check labels on foods you’re unfamiliar with while avoiding sugary drinks and snacks. 

6. Choose Whole Foods Over Ulta-Processed

Another way to keep track of what’s in your food is by eating more whole foods and fewer ultra-processed foods (UPFs). If your goal is to strengthen your immune system, whole foods that you aren’t allergic to will be help. By consuming seasonal fruits, fresh vegetables, whole grains, nuts and legumes, your body will have an ample supply of essential nutrients and minerals without unnecessary additives.

In addition, studies have shown that UPFs like fast food,  and commercially manufactured baked good and snacks can actually increase risk of disease. As USA Today summarized the findings: “Diets high in ultra-processed foods are associated with an increased risk of more than 30 negative health outcomes, including mental health disorders, cardiovascular disease, Type 2 diabetes, obesity and early death.” Try to consume mostly whole food to maximize your health and reduce your risk of disease.

7. Actively Manage Stress

The metaphoric puzzle of your immune system will not be complete without effective stress management. The work of caregiving is wrought with stressors. Be mindful and self-aware enough to consistently practice appropriate stress management. Great options include journaling, meditation/prayer, long walks, light conversations with friends, and engaging in an enriching hobby.

An illness can derail your caregiving duties or put your care recipient at risk. By managing your health through the above suggestions you can give your immune system every possible advantage. Taking care of a loved one can feel like a full-time job. Do you need help? Contact Mass Care Link to see if you qualify to receive payment for your efforts.