Your immune system has a big job. It protects your body from invaders like viruses, bacteria, toxins and other germs that can make you sick. While your immune system can't protect you from everything, you can do some simple things to give it a “fighting chance." | 
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6 Easy Ways to Boost Your Immune System
You already know the basics like washing your hands and keeping distance from sick people. You can help your immune system keep you healthy year-round with a few easy lifestyle changes and preventive care.
1. Get Your Recommended Vaccines
When you stay up to date on vaccines, they protect your health and the health of everyone around you.
The vaccines you need depend on factors like age, health problems, jobs and travel. In general, it's a good idea to get a seasonal flu shot and follow CDC recommendations for COVID-19 vaccines.
Not sure if you're missing immunizations? Check out theCDC recommended immunization schedule for adults. Bring the list to your next visit with your primary care provider and talk about which vaccines you need.
2. Drink Plenty of Water
Your body needs water to do its best work and keep you alive and healthy. If you aren't drinking enough water, you can become dehydrated. This can make it more difficult for your immune system to prevent illness.
The recommended daily water intake varies from person to person. It's based on your overall health, activity level and other factors. In general, men should drink 15.5 cups per day and women should drink 11.5 cups per day.
3. Get Plenty of Sleep
Sleep supports your brain's health, mood and immune system. If you aren't getting enough sleep, you're more likely to get sick and take longer to recover from an illness. You should try to get around seven to eight hours of sleep every night.
4. Eat Well
Your gut is a huge part of your immune system. When your gut health is good, you're less likely to have breaks in immunity.
Your gut is healthiest and supports strong immunity when you eat plant foods that are high in fiber like apples, broccoli, yams and zucchini. You should limit foods that can cause inflammation like sugar, processed foods, and saturated fat.
5. Exercise Regularly
Moderate exercise, like brisk walking or riding a bike, for 30 minutes, five times a week can help boost your immune system. It lowers stress levels and can increase the activity of your white blood cells and antibodies, allowing them to do their job more effectively.
6. Lower -Your Stress Levels
Chronic stress can cause inflammation that reduces your immune system's ability to fight off minor infections like viruses or the common cold.
Over time, high stress levels can cause you to develop more serious problems like heart disease, type 2 diabetes and certain cancers. Reducing your stress levels will help keep your immune system healthy.
Resources for TRS-ActiveCare and TRS-Care Standard
Provider Finder®
Use Provider Finder® to find a doctor to help you stay up to date on vaccines and preventive care. You can search by location, gender or specialty.
Well onTarget®
Work with a personal coach who can help you set and meet your health and wellness goals at no added cost. Wellness coaching from Well onTarget® uses credentialed health experts, including dietitians, nurses, personal trainers, and other specialists.
The Fitness Program
Join The Fitness Program to get affordable, no-contract memberships at gyms nationwide. Choose what works best for you based on location, budget or personal preference. There's even a virtual-onlyoption.
Mental Health Resources
Your mental health is just as important as your physical health. You have mental health coverage and several options to get care.
TRS-Care Medicare Resources
Find a Provider
For the most up-to-date information on TRS-Care Medicare Advantage network providers, visit retiree.uhc.com/TRS-CareMA or call the UnitedHealthcare Customer Service number on your member ID card.
With your TRS-Care Medicare Advantage plan, you can see providers inside or outside the UnitedHealthcare network. If you see a provider outside of the network, make sure that provider accepts Medicare and agrees to bill UnitedHealthcare.
Even though TRS-Care Medicare Advantage doesn't require you to have a primary care provider, it's important to have one.
Real Appeal®
Real Appeal® is an online weight management and healthy lifestyle program proven to help you achieve lifelong results, one step at a time. It includes:
- Online group sessions (and one-on-one sessions for those who qualify) led by a coach;
- A health coach who will partner with you and guide you to a healthier, happier you;
- A community of members to keep you motivated;
- Goal-setting tools, trackers and weekly content to help you learn and stay engaged; and
- A free Success Kit with all the tools you need—delivered right to your door.
- Call Real Appeal® at 1-844-924-7325, TTY 711 to get started!
SilverSneakers®
SilverSneakers® includes a free gym membership to participating locations, access to group exercise classes, an on-demand video library, live virtual classes and workshops, and activities outside the gym. Visit SilverSneakers.com/StartHere or call toll-free at 1‑888‑423‑4632, TTY 711.
Get Vaccinated
TRS-Care Medicare Advantage covers vaccines for flu, pneumonia, Hepatitis B (for people at high and intermediate risk), COVID-19 and certain reasonable, and necessary vaccines to treat an injury or exposure to a disease.
UnitedHealthcare HouseCalls
This service offers yearly in-home check-in care between regular provider visits to help support your health. With no travel or waiting rooms required, a visit is quick to schedule, simple to complete and a great way to help stay on top of your health. Call 1-866-347-9507 to schedule your HouseCalls appointment.