• Chris M Wilson


Have you ever had a weak immune system and struggle to fight off a cold or sickness? I have lived a healthy life my entire life and still have moments where my body still struggles to fight of a sickness. That's why I am adamant that we all must do our part in our lives to make sure our bodies are healthy and operating at a strong level.

Today is different then it was in the past, with the Covid—19 spread we must ensure we are doing all we can to keep our immune systems strong to fight off anything that may be harmful to us. In this post I will go over 4 basic steps to keep your body strong in times of uncertainty like this.

If you want to further information in boosting your immunity and living a healthy life please download my E-Book Optimal Health. I go into more detail regarding living a healthy life with a basic action plan to follow throughout the guide.

Immunity – state of protection from foreign pathogens or substances.

This is useful information to help boost your immune system to allow your body to work at it’s best each and every day.

Step 1 – Exercise

It seems time and again exercise is one of the major keys to aiding our bodies in numerous ways in our lives. To build a strong immune system it will require you to sweat and push your body physically in the gym or doing a sport. Exercise has numerous benefits like reducing stress, help flush bacteria from the body, increase energy, and reduce the likeliness of getting sick.

Exercise is a staple when it comes to taking care of our bodies for our entire lives and should be incorporated by everyone. If you want to be healthy with a strong immune system, ensure you are exercising at least 3 times a week. Raising your heart rate and sweating will make you feel great and keep your body strong!

Step 2 – Eat Well

Food is the fuel for our bodies to run off all day every day. I don’t know about you, but I want to run on the best fuel available for me to operate at a high level and be healthy. Even if it takes longer to make or cost more to buy you always must be willing to put in the work to keep your immune system strong.

Foods that are high in vitamin C are a great start as they can aid in producing white blood cells which help fight off sickness. Eat lemons, limes, oranges, and grapefruits which are all packed with vitamin C.

Our bodies don’t produce or store vitamin C, this means we must get it through our foods or supplementation. I take 3 x 500mg vitamin C tablets everyday to maximize the amount my body is getting to help my immunity.

Immunity boosting foods




-Green tea

-Red bell peppers

Step 3 – Sleep

Stop constantly working and stressing everyday and hit the sheets. It’s more important then you know for proper bodily functions. Lack of sleep can be related to increasing your chances of getting sick. The magic number of sleep for adults each night can range between 7-8 hours.

We are not robots even if we like to say we are a machine sometimes and even act like one. Everyone has the potential of burnout with being too busy from work, life, kids, or all of the above. We need to prioritize sleep even if time seems to slip past our fingers each day.

Ways to ensure your getting a good night’s rest

-Sleep in a cool room

-The darker the better

-Turn off screens 30 minutes before bed

-Follow an evening ritual

-Read prior to sleep

-Wind down at night

Step 4 – Hydrate

Drinking water and staying properly hydrated is important for proper bodily functions. Over 60% of the human body is comprised of water, this means you need to drink lots of water to keep your immune system strong. I recommend adults drink anywhere between 2-4 liters of water every day. Having a water bottle near your side each day will aid you in reaching this target.

Benefits of water

-Flush toxins from the body

-Carry oxygen to blood cells

-Prevents and treats common illness

-Aids in digestion

As you can see there are no hacks or secrets to improving your immune system to keep you healthy and strong day to day. I’ve provided 4 steps to take in boosting your immunity;

Step 1 – Exercise

Step 2 – Eat Well

Step 3 – Sleep

Step 4 – Hydrate

I hope you enjoyed this post and come back for more info on living Your Optimal Lifestyle. Stay strong, safe and healthy.

Thanks for stopping by,

Chris Wilson