5 Ways to Boost Your Immunity

Discover 3 simple yet effective ways to strengthen your immune system in this article.

3 min read

  • A strong immune system is important for good health and preventing illness.

  • Eating a healthy, balanced diet, getting regular exercise, getting enough sleep, and practice proper hygiene can help support immune function.

  • Managing stress and considering micronutrients like vitamin D, vitamin C, and zinc can also support immune health.

  • A healthy immune is the result of a healthy lifestyle that includes a balanced diet, regular exercise, good sleep habits, stress management, and proper hygiene when needed.

Protecting yourself against viruses and bacteria starts with a strong immune system.

While bolstering your immunity is easier said than done, several dietary and lifestyle changes may strengthen your body’s natural defenses and help you fight harmful pathogens, or disease-causing organisms.

Here are some tips to strengthen your immunity naturally.

1. Nutrition

A healthy diet provides essential nutrients to help strengthen the immune response to fight off pathogens. Eat foods that are rich in Iron, Vitamin A, Vitamin C, Vitamin E, Vitamin D, Zinc, Antioxidants and other nutrients to keep your immune system functioning optimally.

Limit your intake of foods high in refined carbohydrates, sugar, and additives. These foods may suppress immune function and may cause inflammation.

vegetable and meat on bowl
vegetable and meat on bowl
white cat sleeps under white comforter
white cat sleeps under white comforter
2. Get Enough Sleep

When we sleep, our bodies produce a protein called cytokines, which target infection and inflammation, creating an immune response. Our bodies also produce T-cells during sleep, which are white blood cells that play a critical role in our body’s immune response to an infectious disease.

Ideally, our bodies require seven to nine hours of quality sleep to recharge and to keep our immune system strong.

people exercising
people exercising
3. Exercise Regularly

One study published in 2019 in the Journal of Sports and Health Science described the following benefits of moderate to vigorous exercise:

  • Powers your immune response

  • Lowers your risk of illness

  • Reduces inflammation

A 15- to 20-minute at-home workout, jump rope or jog-in-place session, or a brisk walk around the neighbourhood several times a week are good ways to work some sweat and maintain good health.

4. Manage Stress

Unchecked stress, anxiety, worry, and panic pack have many negative health effects and suppress the immune system.

Prolonged stress also drives up levels of the hormones cortisol and adrenaline. Eventually, too much of those hormones can inflict damage on the body.

You can take small steps to help chill and unwind, including:

  • Meditating

  • Catching up with a friend

  • Being in nature

  • Completing a stress-busting workout

  • Reduce Social Media Usage

woman in green long sleeve shirt standing beside tree
woman in green long sleeve shirt standing beside tree
5. Practice Proper Hygiene

When it comes to keeping your immune system strong, proper handwashing is one of the most important things. But if you can't get to soap and water, hand sanitizer is the next best thing.

person in white shirt washing hands
person in white shirt washing hands