Boost Your Immunity with Healthy Monday

Give your immune system a fighting chance. A healthy lifestyle can help strengthen your defenses.The immune system plays a vital role in protecting the body from harmful substances and germs that can make you sick. When functioning properly, it attacks dangerous pathogens like bacteria, viruses, and parasites and removes them from the body; recognizes and neutralizes foreign substances, and fights disease-causing changes in the body, such as cancer cells. But certain lifestyle choices can help strengthen your immune system, making it more effective at warding off disease. Eating a variety of plant-based and fiber-rich foods, engaging in the proper amount of weekly physical activity, getting quality sleep, and managing stress are all ways to help support a functioning immune system.

The Healthy Monday Immunity Package is a 9-week series designed to help individuals engage in behaviors beneficial to maintaining a healthy immune system. Practices include learning how to cook meals with immune-supportive foods and ingredients, pamper the body to get a restful night sleep, minimize stress with belly breathing, and fit in an exercise at home using whatever you have on hand. This Monday, make immunity a priority.

Download the Boost Your Immunity with Healthy Monday Package

The Healthy Monday Immunity Package

Download 9 graphics supporting each of the immune-boosting Healthy Monday practices included in this package to share on social media or in other communications.


Vegetables and fruits especially, have nutrients and special natural compounds called phytochemicals that serve as antioxidants to neutralize damage to cells and fight nasty pathogens like COVID-19, the flu and the common cold.
Many factors contribute to the health of your immune system, but vitamin C is one of the most important. When it comes to vitamin C, the Recommended Dietary Allowance (RDA) for men is 90 milligrams (mg) per day, and for women, it's 75 mg.
This week we’re highlighting the ways your food choices impact the health of your gut. Some foods can help boost your body’s production of beneficial bacteria, while other foods may reduce the diversity of gut bacteria, weakening its overall effectiveness.


You don’t need a treadmill, weights or a squat rack to build muscle at home; with a little creativity, you can fashion a number of household items into fitness gear.
Don’t let that hard-core runner convince you otherwise: Walking is real exercise. This Monday learn the short and long term health benefits of walking.
Monday is an opportunity to start fresh and introduce new healthy behaviors in your life. Use this Monday to explore the ancient world of yoga and discover why it continues to be a celebrated and popular exercise, meditation, and art.

Mental Wellness

Getting the proper amount of sleep can dramatically improve your physical health and mental wellbeing. This Monday, learn about how quality sleep can benefit your cognitive functions, physical health, energy levels, and mood.
Explore the many ways you can pamper yourself into a more pleasurable pre-bed routine. By focusing on your sleep, you’ll wake up feeling refreshed, energized, and ready to take on the day. Here’s how to calm your mind for better sleep.
Heart racing? Feeling overwhelmed? Use Monday to practice belly breathing as an easy and proven way to reduce stress.

Looking for More Ways to Get Healthy on Mondays?

Find more free downloadable packages, email series, and more resources designed to help promote healthy habits one Monday at a time on our resources page.