# Physician offers 8 simple steps to bolster a strong immune system — some may surprise you



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Published March 7, 2025 4:30am EST

Although winter is coming to a close,  is still threatening our immune systems.

Staying healthy is a marriage of several simple practices, according to Dr. Roger Seheult, a critical care physician, pulmonologist and associate clinical professor at the University of California and Loma Linda University schools of medicine.

Following an appearance on the Huberman Lab podcast, hosted by neuroscientist Dr. Andrew Huberman, Seheult joined Fox News Digital for an on-camera interview to discuss how to boost the immune system.



Seheult offered an acronym to remember a few  methods – "NEWSTART" – which is copyrighted by Weimar University in California.



Dr. Roger Seheult shared eight things people can do to avoid getting sick during cold and flu season. (iStock)

" is the diet that gives you the microbiome gut flora, which is very important," he said. "It also gives you fiber … and the nutrients and vitamins that are very important."

## NEWSTART is not only beneficial for not getting the flu this season, but it’s exactly the same answer for how to live a long and healthy life, how to live without disease and chronic disease.

## NEWSTART is not only beneficial for not getting the flu this season, but it’s exactly the same answer for how to live a long and healthy life, how to live without disease and chronic disease.

### N – Nutrition

You are what you eat, experts say — and what you eat can dictate how you feel.



Based on research, Seheult recommends following a plant-based diet low in  to ensure a healthy gut and proper intake of vitamins and nutrients.



Seheult recommends following a plant-based diet low in processed foods to ensure a healthy gut and proper intake of vitamins and nutrients. (iStock)

" is the diet that gives you the microbiome gut flora, which is very important," he said. "It also gives you fiber … and the nutrients and vitamins that are very important."

### E – Exercise

Practicing any kind of movement on a regular basis can help keep you healthy, according to Seheult.

Exercise does not have to include  and "being buff" in a gym, but simply introducing movement into your routine, the expert said.



"When someone is a couch potato, as soon as they start doing exercise, they get immediate benefits," he noted.

"Once they start to go into athletic-level competition exercise, they're actually increasing the level of inflammation."



Exercise does not have to be strenuous; it can include a walk or light jog, the expert said. (iStock)

The expert referenced a study that found people who practiced moderate exercise had the "best changes in terms of inflammatory markers."

Moderate exercise can include daily activities like gardening, jogging or walking.



"Once someone is getting the flu or COVID-19, they often need to isolate, stay home for a few days," he said.

Eighty percent of infections are transmitted by airborne viruses, he noted.

"Put on a mask when you're talking to people," he said.

Seheult also referenced a study from Japan that analyzed the "aromatic compounds" given off by trees called phytoncides, which can have healing benefits for the body.

> "Pick a day of the week, take a day off, get some rest and actually get out there into nature."

"Take a long walk into the forest or the mountains … or just go for a swim," he noted.



Seheult discussed the benefits of hydrotherapy in his episode of the Huberman Lab podcast. (iStock)

"Plenty of evidence shows that viruses do not do well in environments with high temperatures, and that our immune system signals the innate immune system using fever," he said.

### S – Sunlight

Getting exposure to sunlight is as simple as stepping outside.



Just 15 to 20 minutes of light exposure per day can , according to Seheult.

Not only does sunlight help regulate sleep and boost mood, research has shown that certain spectra of light from the sun can have "dramatic effects" on the body's metabolism.



Sunlight exposure can provide lasting benefits for the body, according to Seheult. (iStock)

"Everyone can benefit from sunlight exposure," he said.

"Light can kick off the process of inflammation in the body," he said.



"Light exposure is very important for the body's immune system," he said. "Light can have a lot of healing effects on the body."

Prolonged exposure to sunlight can help lower the risks of many diseases, he said.

Seheult also referenced research that found that sunlight exposure can reduce the production of cortisol, which is a stress hormone.

> "When you're in a community of faith, a community of belief — with people you can depend on, people who support you — and you trust in a higher power that's guiding you, this can also dramatically reduce cortisol."

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### A – Air

Getting out into the  is "really important" for the body, Seheult said.

In addition to spending time outdoors, the doctor recommends frequently opening the windows in your home to ensure carbon dioxide levels are low.



Seheult also referenced research from Japan that analyzed the "aromatic compounds" given off by trees called phytoncides, which can have healing benefits for the body.

> "Pick a day of the week, take a day off, get some rest and actually get out there into nature."

"Light can kick off the process of inflammation in the body," he said.

Seheult also referenced research that found that sunlight exposure can reduce the production of cortisol, which is a stress hormone.

### R – Rest

As a sleep physician, Seheult emphasized the importance of proper rest, recommending seven to eight hours of sleep per night.

For the most consistent and uninterrupted sleep, the lights should be turned off at the same time each night, around 9 p.m., he advised.



Rest can also mean taking time off from responsibilities and allowing yourself to disconnect, whether it’s just for a day or a week away.

"You can sort of imagine that you're swimming under the ocean and every once in a while you have to stop," he said. "Come up, take a breath, look around, see where you're going … and then go back down for another six days."



Making time for periods of rest can reduce stress and cortisol levels, Seheult noted. (iStock)

"People who do that and take a break, disconnect from email, disconnect from work, disconnect from all those things, get together with family, friends – this is really beneficial for your immune system," he went on. "It reduces stress and cortisol levels."

### T – Trust

Seheult concluded that having faith or  or a supportive community can help boost health from within.



"When you're in a community of faith, a community of belief — with people you can depend on, people who support you — and you trust in a higher power that's guiding you, this can also dramatically reduce cortisol."



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