While that advice might seem insane (or hilarious if you’ve watched the movie Dodgeball), it was that mentality that allowed me to figure out how to stay healthy, fine-tune the art of sickness prevention, and have a simple daily routine that can provide your body with the type of insurance you want.

In my case, the “wrench” was the discovery of an autoimmune disorder. For years (nearly 20 if you can believe that), I suffered from chronic fevers that would repeatedly knock me out of commission, sometimes as long as 6 to 8 weeks, with my temperature as high as 104 degrees. It took chunks out of my teenage years, a terrible sophomore year of college, a battle during grad school, and I even chronicled “the plague” during a business trip to London.

Let’s get this myth out of the way fast: Vitamin C does not “cure” colds.

The short-end: the smallest breakdowns could cause me to become incredibly sick. I had to take a step back and look at the bigger picture. Most people wait until they get sick and then try to put together recovery plans. The problem? At that point, you’ve already lost the war and are trying to win mini-battles against miserable symptoms.

The right strategy—or the only strategy, if you like feeling good—is taking preventative measures. The problem is that the wealth of health information either makes it:

• Too confusing to know what will actually make a difference
• Overwhelming to try and take 100 different pills, creams, sprays, or medications.

My approach was different: I wanted to focus less on what to do once you’re sick and more on the preventative steps that have the biggest impact on improving overall health on a day-to-day basis. If you build a strong foundation, it’s harder for anything to cause a disruption.

Here are 3 tips from some of the top immune doctors and researchers that will boost your overall health, and lessen the likelihood of any illness taking you down.

Sickness Prevention Tip #1: The Sleep Minimum

You might know that sleep plays a vital role in everything from slowing the aging process to helping with fat loss. But its biggest value might be in keeping you from becoming sick. Most people think about how much sleep they need, but it’s really the nights of little sleep that put you in the greatest danger.

Research from Finland found that just one night of sleeping less than 4 hours is enough to alter your genes, trigger an immune response, and leave you more susceptible to illness and increase inflammation. That’s because your lack of rest disrupts the immune cells that protect you from viruses.

Your Solution: You shouldn’t sleep less than 6 hours. Ever. It’s that simple. If you have trouble getting a full night’s sleep, some natural products to try include melatonin (anywhere from 1-3mg), zinc, and magnesium. While research shows that melatonin will not treat serious sleep deficiencies (like insomnia), it has been shown to reduce the amount of time it takes to fall asleep.

Sickness Prevention Tip #2: Movement Protection

Going to the gym isn’t just for vanity. Resistance exercise might be the best way to strengthen your immune defense while you build more muscle. And if you believe science, more is better for your body.

How’s this for a crazy coincidence: researchers from Appalachian State found that people who exercise 5 or more days per week have nearly 50 percent fewer sick days than those that train only 1 time or less.

The reason is simple: exercise impacts blood flow, which also triggers an immune response that sends your internal defense system to fight pathogens that want to take you down and leave you bed-ridden.

Your Solution: Time limitations always make it hard to work out more than a few days per week, but “immune defense” workouts don’t have to be too long. British researchers found that just 25 minutes of weight training is enough to trigger your immune defense system into high gear and help with sickness prevention.

Not near a gym? No worries. Korean scientists also found that moderate exercise—like a brisk walk—can have a similar impact and decrease the likelihood of illness.

Sickness Prevention Tip #3: You Can’t Kill Colds, But You Can Help Prevent Them

Let’s get this myth out of the way fast: Vitamin C does not “cure” colds. There’s absolutely no research to suggest such a thing, and until something changes, there’s no reason to super-load the popular antioxidant once an illness hits.

In fact, for any virus, there are some restrictions on just how much you can do to prevent them other than washing your hands and avoiding “contact” with the bugs

That said, there are things you can do to help strengthen your overall immune system and assist with prevention. For example, there are some potential benefits to taking vitamin C, as well as vitamin D, B-complex vitamins, probiotics, and fish oil on a daily basis. Remember, prevention is the name of the game to better health, and these nutrient aids supply your body with what it needs to fight sickness.

Vitamin C is involved with growth development and repair of your body’s tissues. This means it helps with everything from the formation of collagen, healing would, and yes—protecting your immune system. It also helps fight against free radicals, which are linked to every bad illness or health condition imaginable.

Vitamin D is known as the sunshine vitamin, but among its numerous benefits is its ability to help protect against upper respiratory infections. In fact, Canadian researchers found that people who take at like 10,000 IU of vitamin D3 per week (so just about 1500 IUs per day) can cut their likelihood of illness by 50 percent.

Probiotics are linked to gut health, and the more we research the microbiome, the more we learn it might play an important role in nearly all functioning in your body. In particular, Italian scientists found that a particular probiotic strand (Lactobacillus plantarum) can slow bacterial growth and prevent inflammation.

And fish oil—while commonly taken for heart health and increased longevity—is showing promise in animal studies for immune protection by boosting the activity of your white blood cells, according to researchers from Michigan State and East Carolina. Just be aware: in this case, more is not better. Those same researchers found that super loading with omega 3 fatty acids and flip immune response in the opposite direction and make it harder to fight microbial pathogens.

Your Solution: On paper, it looks like a lot. But you have 2 options:

1. Eat fruits and vegetables, fish or plant-based sources of omega 3’s, and take a probiotic and you’re good to go.
2. Just make a smoothie first thing in the morning (or at any time) and don’t worry about it. Here’s one of my favorites:

• 6 oz water
• 6 ice cubes
• 1 scoop/packet of Ladder Chocolate Protein
• 1 packet of Ladder Greens
• 3g of liquid fish oil
• 2 handfuls of spinach
• Blend and enjoy.

Your Sickness Prevention Daily Checklist

✓ Sleep minimum 6 hours per night

✓ Aim for some exercise—minimum of 25-30 minutes—at least 4-5 days per week

✓ Antioxidants + B-vitamins + Vitamin D + Fish oil + Probiotic

Better Health…For Free?

Ever felt like your diet or workout plan just wasn’t meant for your body? Then check out the Getting Started personalization program. This free technology helps you hit the refresh button and find a better program for your needs.

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post The Science of Sickness Prevention appeared first on Born Fitness.

The thing is, when I started running my own business I planned for many things. I did not plan for how spending more than 150 days per year traveling might create a universe of perpetual illness. In reality, my problems are no different than yours. The same pathogens and pitfalls that made me sick make you sick. The only change is that my travel schedule might make me a little more susceptible to reoccurring illness. Or, that’s what I thought.

You know that sometimes getting sick is inevitable. What you may not know—or at least what I never realized—is that you can set up your day in a way that protects your body and reduces the likelihood of the flu, upset stomach, or any seasonal sickness from taking you down.

Did you know: glutathione, a powerful antioxidant in whey, helps protect your body from illness.

Want to be healthier more often? Here are some suggestions that you can make a part of your day without much inconvenience to support your immune system. Your goal: apply three or more of these tips, and you’ll avoid the majority of errors I made.

Tip #1: The Hydration Fix

Airplanes are notorious as a sickness hotbed and a major threat to your immune sytem. You probably assume that it’s because you’re in an enclosed space. While that’s true, most people are also enclosed at their jobs. The difference? Airplanes lack humidity. Some studies suggest that humidity can be as low as 10 to 20 percent on a flight, in order to help maintain air cabin pressure.

While that might not seem important, the low levels of moisture can leave you dehydrated, which leaves you an increased risk of catching a respiratory virus.

Your defense is drink, drink, and drink more water. If you know you might have trouble drinking as much while flying, start hydrating early. Have at least 30 ounces of liquid (preferably water or add something with flavor like Emergen-C^®, keeping in mind the recommended serving), and aim for 60-80 ounces of water the entire day of travel. And when the beverage cart comes around, try to make sure to get something to keep you hydrated during the flight. (More on this in a moment.)

Tip #2: Seep Your Thirst

If the hydration aspect wasn’t clear, it’s not just how much you drink, but also what you drink. Water is great, but tea is a valuable beverage that protects your immune system. Specifically, black tea has been found to release interferon, which helps your body fight off disease.

Tip #3: Breakfast For Immune System Support

Many people know me for my thoughts on intermittent fasting (which can be an effective diet routine). While breakfast is not necessary for weight loss, it’s not unnecessary either. And when I’m on the road and trying to stay healthy, eating an earlier breakfast is a part of my immune defense protocol. Much of my beliefs come from personal experience: when I eat breakfast, I seem to handle life on the road better. But I wanted to know why.

Research from the University of Wales offers some correlational support from the “eat early-stay healthy” hypothesis. The scientists found that people who skipped breakfast were more likely to have an infection at some point during the 10-week study. The main question is why, and research from the Netherlands presents an interesting theory. Those scientists found that a big breakfast (more than 1,000 calories) increased the production of anti-viral agents by more than 400 percent.

It’s too soon to say that big breakfast = no sickness, but if you struggle with your health, it might be worth the try.

Tip #4: The Protein Cure

Motion sickness is a real problem when traveling, and some are stomach problems, in general. And while your issues could be with your equilibrium, usually it’s nausea that sends you down a dangerous path to sickness.

Your best bet for prevention might be what you least suspect: protein. For years, researchers have examined the relationship between protein and pregnant mothers as a way to reduce nausea and stomach pains. But it might apply to anyone not carrying a child, as well.

Penn State researchers have found that eating a protein heavy meal—compared to carbs or fasting—helped reduce nausea up to 26 percent. And additional research has found that protein also reduced stomach discomfort associated with motion or seasickness and travel-related stomach discomfort and bloating. The key is not going overboard. Try using 20 to 30 grams of protein (usually just 1 scoop of protein powder or a few eggs) to see if it does the trick.

Tip #5: When In Doubt, Go For More Protein (Powder)

Very few supplements are worth the hype, but protein powders might be one of the few that won’t let you down. As you just learned, protein can help prevent stomach discomfort and nausea, and whey protein specifically can boost your immune system by fighting against inflammation.

Specifically, glutathione, a powerful antioxidant in whey, helps protect your body from illness. Whey can also trigger an increase in healthy bacteria (bifidobacteria) in your gut, which has antimicrobial benefits and heightens your immune response by producing higher levels of white blood cells, lymphocytes, and cytokines—all which protect your body and fight infections.

Tip #6: Invest in Nutritional Insurance

I’ve discussed it before, there’s no way to “cure” a cold, but there are things you can do to stay healthy, such as making sure you take B vitamins (specifically biotin, which helps with white blood cell activity), vitamin C, and vitamin D (which might be the best vitamin for fighting off upper respiratory infections, according to Canadian researchers.

In an ideal world, you’ll eat fruits and vegetables with every meal and you’re covered. But when traveling—or following a general work schedule—every day won’t be perfect and your diet might be less than desirable. Your approach? A multi-vitamin supplement or greens powder or juice that supplies the vitamins, minerals, and micronutrients that help protect your body.

My approach is either drinking my typical morning smoothie or—especially when traveling—I simply take a couple of Emergen-C Chewables (I like the Immune+ Orange Blast), which has me covered for all the basics and removes the need for shaker bottles and mixing a powder.

Tip #7: Challenge Your Brain

Like most things on this list, sometimes the best thing for your body is the least obvious. So take this to heart: a little stress is good for your body.

You see, your body possesses many immune system proteins that help protect you from illness. Recent research has dug deeper into understanding these proteins, their roles, and what triggers them to do their job. One such protein, SIgA, receives a boost when doing challenges that are mentally stimulating.

The secret sauce: don’t bite off more than you can chew. If you create prolonged stress, instead of receiving an immune boost, you can overwhelm the system and cause shutdown.

Small work projects, crossword puzzles, or trying to solve a few problems each day can be enough to provide a daily boost to keep you healthy.

*These statements has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any diseases.

Better Health…For Free?

Ever felt like your diet or workout plan just wasn’t meant for your body? Then check out the Getting Started personalization program. This free technology helps you hit the refresh button and find a better program for your needs.

I am participating in a sponsored campaign hosted by EMERGEN‐Zzzz. I received compensation for this post. While all opinions stated are my own, I make no claims about EMERGEN‐Zzzz as a product or its effectiveness.

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post The Every-Person’s Guide To Immune System Support appeared first on Born Fitness.