7 Ways to Boost Your Immune System

Written and medically reviewed by Dorcas Morak, Pharm.D

Updated on April 25th, 2023

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Written and medically reviewed by Dorcas Morak, PharmD

The immune system is a complex network of cells, tissues, and organs that work together to protect your body against harmful pathogens like viruses, bacteria, and parasites. However, sometimes the immune system fails to protect the body, leading to various illnesses. In this article, we will discuss seven key ways to boost your immune system and keep yourself healthy.

1. Get Enough Sleep Getting enough sleep is essential for the proper functioning of the immune system. Lack of sleep can weaken the immune system, making you more susceptible to infections. Studies have shown that lack of sleep and increased stress contribute to illness and poor health. Adults need at least 7-8 hours of sleep every night to stay healthy.

2. Eat a Healthy Diet A healthy diet is essential for a strong immune system. Eating a diet rich in fruits, vegetables, whole grains, and lean protein can provide your body with essential nutrients that help your immune system function properly. It is also essential to stay hydrated by drinking plenty of water. Nutrients that are especially important for a healthy immune system include:

Beta carotene: Get beta carotene from plant food such as sweet potatoes, spinach, carrots, mangoes, and tomatoes.
Vitamin C: Vitamin c rich food includes citrus fruits, berries, melons, tomatoes, and broccoli
Vitamin D: Get vitamin D from fatty fish, eggs, and milk.
Zinc: Get zinc from beef, seafood, wheat germ, beans, nuts, and tofu.
Probiotics: Probiotics are good bacteria that promote a healthy digestive system. You can find them in yogurt as well as fermented foods, such as kefir, kimchi, and kombucha.
Protein: Food sources rich in protein include milk, yogurt, eggs, beef, chicken, seafood, nuts, seeds, beans, and lentils.
Antioxidants: Foods like ginger, garlic, turmeric, and green tea contain antioxidants and have anti-inflammatory properties that help boost immunity.

3. Exercise Regularly Regular exercise is not only good for your physical health, but it also strengthens your immune system. Exercise can help your immune system to produce more antibodies and white blood cells, which can help fight off infections.

4. Manage Stress Stress can weaken your immune system, making you more susceptible to infections. Learning to manage stress is essential for a strong immune system. Try meditation, deep breathing, or yoga to reduce stress levels.

5. Avoid Smoking and Alcohol Smoking and excessive alcohol consumption can weaken your immune system, making you more susceptible to infections. It is essential to avoid smoking and limit alcohol consumption to keep your immune system healthy.

6. Get Vaccinated Vaccines are a crucial part of boosting your immune system. They protect your body against harmful pathogens, reducing your risk of getting sick.

7. Wash Your Hands Washing your hands regularly is one of the easiest ways to prevent the spread of infections. Make sure to wash your hands with soap and water for at least 20 seconds, especially after using the bathroom, before eating, and after being in public places.

Do I need a supplement to boost my immune system?

Though food sources are the best way to get the necessary nutrients and vitamins to boost your immune system, certain conditions may require you to take a supplement to get the vitamins and minerals you need. Read our guide to using vitamins and supplements to help you decide whether a supplement might be right for you. Common supplements include zinc, vitamin D, vitamin E, vitamin C, B vitamins, biotin, and folic acids.