The Comeback Plan: Building Immunity After Working from Home

After five years of working remotely due to COVID, my day job recently announced a return to in-person work. I’m not alone—many companies across the country are making the same shift. Although we’re returning to shared spaces, our immune systems still need support to adapt after extended time apart. If you’ve been working from home, avoiding crowds, and sanitizing everything in sight, your immune system hasn’t had its usual exposure to germs and environmental stressors. Now that we’re re-entering the world more fully, we need to take intentional steps to strengthen our immunity.

Here’s how to prepare your body for the transition:

1. Gradually Reintroduce Exposure to the Outside World

   • Get outside daily. Fresh air and sun help boost immune function.

   • Ease into social settings. Being around others again helps retrain your immune system to recognize and respond to germs.

   • Reduce excessive sanitizing. Basic hygiene is key, but don’t overdo it—your body needs some exposure to build defense. (I personally believe at least 20 second soap and water handwashing is better than hand sanitizer. When have you seen a doctor use hand sanitizer before surgery instead of soap and water?!)

2. . Eat to Strengthen Immunity

   What you eat plays a major role in how your immune system performs:

   • Fruits & vegetables provide antioxidants and key nutrients.

   • Vitamin C (citrus, strawberries, bell peppers) helps fight infection.

   • Vitamin D (sunlight, fatty fish) supports immune balance.

   • Zinc (pumpkin seeds, legumes) strengthens immune cell function.

   • Probiotics (fermented foods) support gut health, where most of your immune system lives.

3. Hydrate, Hydrate, Hydrate

   Water helps flush toxins, keep your lymph system moving, and regulate temperature.

   • Aim for half your body weight in ounces per day.

   • Herbal teas like ginger, elderberry, and echinacea also offer immune support.

4. Start Moving Again

   Regular movement helps immune cells circulate more efficiently.

   • Begin with light walking, stretching, or yoga.

   • Work your way up to 30 minutes of moderate exercise five days a week.

   • Movement = lymph flow = stronger immunity.

5. Restore Your Sleep Routine

   Sleep is your body’s reset button:

   • Aim for 7–9 hours per night.

   • Shut off screens an hour before bed.

   • Create a peaceful, dark environment to improve sleep quality.

6. Manage Stress (Because It’s a Sneaky Immunity Killer)

   Chronic stress can weaken your immune defenses. Daily practices like:

   • Deep breathing

   • Prayer or meditation

   • Journaling

   • Walks in nature

     …can keep your stress in check and your immune system on track.

7. Heal Your Gut

   Since 70–80% of the immune system is in your gut:

   • Eat prebiotics (onions, garlic, asparagus, bananas).

   • Include probiotics (sauerkraut, kimchi, kombucha).

   • Cut out processed sugars, which feed harmful bacteria.

8. Use Supplements Wisely

   Consider supplementing with:

   • Vitamin D3

   • Zinc

   • Vitamin C

   • Elderberry or Echinacea (short-term during cold/flu season)

   Always check with a healthcare provider to see what’s right for you.

9. Don’t Skip Your Annual Checkup

   It’s the perfect time to schedule a physical and basic labs to catch any deficiencies or hidden issues.

10. Be Patient with the Process

    Your body is incredibly resilient, but after years of isolation, rebuilding takes time. Be consistent, kind to yourself, and stick with it.

    
    
    
    

Need Help Creating a Weekly Routine That Supports Immune Health?

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