Want to Improve Your Health? Strengthen Your Immune System

Everyone knows somebody who never seems to get sick. But did you ever wonder why? It’s not because they are able to avoid exposure to germs. That’s nearly impossible!  It’s because their immune system is able to keep them healthy. 

According to Melissa Kinstlinger, MS, RD, a dietitian educator at MedStar Franklin Square Medical Center, there are a number of simple ways to build an immune system that can help you stay well and avoid illness. “Many people eat a lot of junk and processed foods over the holidays and don’t get the exercise or sleep they need. This can have a negative impact on your immune system, making you more susceptible to colds and the flu,” she explains. 

Eat A Balanced Diet

“You need many nutrients to support your immune system,” Kinstlinger says. “So focus on eating whole foods that provide lots of vitamins and minerals. Making healthier food choices and eating lighter will help you feel better and lose weight, if that is a goal.”

Stay Hydrated

Many people find it hard to stay hydrated during the winter months. Poor hydration weakens the immune system and can lead to nutritional and other imbalances that can cause health problems. “Being properly hydrated can help you lose weight too,” she adds. “In fact, many people mistake thirst for hunger, causing them to consume calories they don’t need.”


Exercising is not only a great way to get in shape, it also increases your immuneunction, improves sleep quality and makes you stronger. “Studies have shown that moderate intensity exercise may cut down on the number of colds you get,” Kinstlinger says.

Get Seven to Eight Hours of Sleep

Not getting enough sleep has been linked to many health problems, including those that stem from
an impaired immune system. “Sleep loss influences how we fight illnesses,” she notes. “If you can, sleep at least seven to eight hours a day.” By adopting just a few healthy habits, you can do wonders for your immune system. That’s the key to staying well all year long.

Learn more about our Diabetes and Nutrition Education Center.

Diabetes and Nutrition Education Center

Location Information

For the Diabetes and Nutrition Education Center, please call 443-777-6528.

MedStar Franklin Square Medical Center
9000 Franklin Square Drive
Baltimore, MD 21237

Meet the Team

Learn more about our diabetes educators.