Dr. Thomas Sharon, DNP, MPH, ARNP-BC


Supporting Your Immune System

Learning Objectives:

• Identify the key components of an immune system-supporting lifestyle

• Understand the importance of nutrition for a healthy immune system

• Explore additional strategies for boosting immunity and preventing long-term effects of Covid-19


Covid-19 has presented us with a number of difficult realities, one of which is long covid. This term refers to the lingering effects some people experience after recovering from Covid-19, such as fatigue, difficulty breathing, and psychological issues. It’s important to be proactive in supporting your immune system if you are at risk of developing long covid. This lesson will provide an overview of key strategies for boosting your immunity and preventing long-term complications.Part 1: Key Components of an Immune System-Supporting Lifestyle

1. Hydration: Staying hydrated is essential for keeping your immune system functioning optimally. Your body needs water to carry out all of its basic processes, including defending itself against disease. Drink at least eight glasses of water a day to keep your body hydrated and your immune system strong.

2. Sleep: Adequate sleep is essential for maintaining a healthy immune system. When you’re tired, the cells in your body become less efficient at fighting off infections or viruses, making you more susceptible to illness. Aim for 7-9 hours a night to ensure you’re getting enough sleep.

3. Exercise: Regular exercise is important for keeping your body strong and healthy, as well as boosting your immune system. Moderate physical activity releases endorphins that can help reduce stress and anxiety, thereby improving your overall health. Try to get at least 30 minutes of exercise per day.

Part 2: Nutrition for a Healthy Immune System

Nutrition plays an important role in boosting your immunity and preventing long-term complications of Covid-19. Eating foods high in antioxidants, vitamins, minerals, and healthy fats can give your body the fuel it needs to fight off infection and disease. Here are some key nutrients to focus on:

• Vitamin C – helps to build immunity and fight inflammation

• Vitamin E – boosts immune system function and reduces oxidative stress

• Omega-3 fatty acids – essential for healthy cells and tissue regeneration

• Zinc – helps with wound healing, cell growth, and antibody production

• Iron – key for healthy red blood cells which oxygenate the bodyPart

3: Additional Strategies for Boosting Immunity and Preventing Long-Term Effects of Covid-19

1. Stress Management: Chronic stress can weaken your immune system, so it’s important to manage your stress levels as much as possible. Find activities that help you relax and de-stress, such as yoga, meditation, or reading.

2. Supplements: Depending on your diet, you may benefit from adding certain supplements to your daily routine. Commonly used supplements for immunity include probiotics, elderberry, and echinacea. However, it’s important to speak to your doctor before taking any new supplement or medication.

3. Avoiding Tobacco: Smoking and other forms of tobacco can have a major negative impact on your immune system. Avoid smoking and cut down on your exposure to second-hand smoke as much as possible.


Supporting your immune system is essential for preventing long-term effects of Covid-19. Adopting an immune-supporting lifestyle, eating nutritious foods, managing stress levels, taking supplements, and avoiding tobacco can help boost your immunity and keep you healthy. We hope this lesson has provided valuable insights into the strategies for boosting immunity and fighting off long covid.

Thank you for joining us!

*Note: This lesson is for educational purposes only and does not constitute medical advice. Please consult with a medical professional if you have any questions or concerns about your health.


1. Kaur, H., Bhatia-Dhanoa, S., & Dhaliwal, L. (2020). “Immune Boosters: Foods, Nutrients and Herbs to Improve Immunity.” The National Center for Biotechnology Information. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7374940/.

2. Mayo Clinic Staff (2020). “Stress Management.” Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044476.

3. National Institutes of Health (2021). “Smoking and Tobacco Use.” U.S Department of Health & Human Services. https://www.niddk.nih.gov/health-information/weight-management/smoking-tobacco-use.

4. WebMD (2021). “Take Charge: 10 Tips for Boosting Your Immune System.” WebMD. https://www.webmd.com/women/features/10-immune-system-boosters#1.

5. World Health Organization (2021). “COVID-19 Long-Term Effects.” https://www.who.int/news-room/q-a-detail/covid-19-long-term-effects.

6. Zhang, Y., & Chen, L. (2020). “Immune Function and Oral Health: A Comprehensive Overview.” The National Center for Biotechnology Information. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7365452/

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