7 Effective Ways to Boost Your Immune System — Healthtrax (2023)

Although there are many things out of our control right now, what we can focus on is making healthy choices that can strengthen our immune system. Click below to learn lifestyle changes you can adopt to help boost your immune system brought to you by our valued partner InBody570

There are very few things in the world worse than being stuck in bed because you’re sick. The CDC estimates that seasonal influenza caused U.S. employees to miss approximately 17 million workdays. That’s a staggering $7 billion in sick days and lost productivity! For some people, the symptoms of the common cold seems to linger for weeks. While other people never get sick. All things being equal, the difference usually comes down to a strong immune system.

Once a virus enters your system, your body goes into defense mode, with your immune system in the front line. What’s amazing is that, unless something is wrong with your body’s system of defense, you don’t notice it working day and night to keep you safe. It has evolved over many years to protect you and keep you strong and healthy, which is a rather comforting feeling. Beyond gratitude, there are things you can do to help boost your immune system. After all, as strong as he was, Batman wouldn’t be able to save Gotham City without the help of Robin.

The Immune System is very complex and essential in maintaining health. Its main tasks are to neutralize pathogenic microorganisms like bacteria that enter the body and threaten its normal homeostasis, eliminate harmful substances from the environment, and fight against the body’s own cells that rebel and cause illnesses like cancer.

Your body’s defense system consists of the innate and adaptive immune processes. Elements of the innate system include exterior defenses, such as the skin, serum proteins, and phagocytic leukocytes. Any pathogenic organisms that manage to escape the first line of defense, come face to face with the adaptive system, which is made up of T and B cells. The adaptive immune system serves as a learned defense, constantly adapting and evolving in order to be able to identify changes in pathogens that, too, change over time. It’s an evolutionary arms race between host and pathogen. Together, the innate and adaptive systems work closely to provide a formidable resistance to any long-term survival of infectious agents in the body.

Mighty as it may be on its own, there are simple adjustments you can do in your everyday life to help strengthen and boost this magnificent, genius system that’s working to keep you safe.

Ways to boost your immune system

1. Quit Smoking

You don’t need anyone to tell you that smoking is bad for your health. Smoking impairs the immune system and is associated with a long list of cardiovascular, autoimmune, respiratory and neurological diseases. The list of common symptoms of tobacco-related diseases includes shortness of breath, persistent cough, and frequent colds or upper respiratory infections.

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Specifically, the substances you ingest while smoking a cigarette have a direct effect on both the innate and adaptive immunity, suppressing the normal development and function of the cells that are responsible for driving immunity in the body. Nicotine, in particular, has been shown to be a potent immunosuppressive agent by affecting the immunosurveillance properties of dendritic cells, highly-specialized cells of the immune system.

Imagine this; your body fights for your survival every single day of your life, and in the meantime, you can be counteracting these efforts every time you decide to smoke. Is that cigarette worth your health?

2. Drink Alcohol in Moderation

Alcohol is often associated with celebrations and anniversaries, but if you abuse it, your immune system suffers. Alcohol consumption is a contributing factor to organ damage, specifically the liver, and is known to slow down recovery from tissue injuries. The “Dietary Guidelines for Americans” defines moderate drinking as up to 1 drink per day for women and up to 2 drinks per day for men. Alcohol intake exceeding the recommended intake disrupts essential immune pathways and, in turn, impairs the body’s ability to defend itself against infections.

It is worth stating that alcohol-related immune system disturbances have been implicated in the development of certain types of cancer, including but not limited to head and neck cancers among alcohol users. Before you start thinking that this is a problem isolated to chronic alcohol users, keep in mind that acute binge drinking, also known as a Saturday night, has the ability to severely impair the body’s defense system.

3. Keep the Stress Away

Chronic stress is like poison for your body; it has a negative impact on every aspect of your health, and it’s even more dangerous due to its ability to creep up without you consciously acknowledging it. One of the many systems responsible in the body for handling difficult situations is the immune system. Specifically, cells of the immune systems are equipped with receptors that recognize stress hormones, such as cortisol.

Even acute stress can mess up your immune system by increasing the release of inflammatory-promoting cytokines in the blood, a special type of immune cell that signals other cells and affect their function. Stress, immunity, and disease can affect each other in reciprocal ways, but these relationships can be moderated by life stage, other environmental pressures and goals, stressor duration, and protective factors, such as good sleep. Make sure you have a healthy strategy to help you relieve the symptoms of stress like exercising or spending time with friends and family.

4. Get More Sleep

Speaking of sleep, it is a strong regulator of immunological processes and works to enhance the memory of the adaptive immune system. When you deprive your body of adequate sleep, you simultaneously make it more susceptible to many infectious agents. Sleep deprivation not only makes you more susceptible to infections like the common cold or the flu, but it also makes it so much harder to recover from the bacteria or virus infection that eventually manages to enter your system.

While you are sleeping every night, your body uses this time to strengthen the immune system and move T cells to the lymph nodes, the vessels of the immune system responsible for filtering harmful substances. These T cells produce cytokines which are called to action when there is inflammation in your body or when you’re under stress. During periods of inadequate sleep, cytokine production is diminished, further hurting your immune system. So feel free to hit that snooze button, and in case you come down with the flu, feel free to hibernate for a few days.

5. Exercise Regularly – But Don’t Skip Rest Days

Most people have a love-hate relationship with exercise. This particular argument will only add to your love towards exercise. Studies have proved that regular physical activity may enhance the immune system and provide protection against infection.

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Furthermore, regular resistance exercise increases your muscle mass, which acts as a protein reserve when the immune system is working to stave off disease. Simply put, the more muscle mass you build through a healthy diet and regular exercise, the more equipped your body is to fight off infection and keep you strong and healthy. Conversely, getting rid of bacteria or virus infection will be a lot harder if you have been neglecting the gym.

But don’t forget to take your workouts outside. Exercising outside is a great way to both destress and reap the benefits of Vitamin D. Vitamin D deficiency has also been linked to an increased susceptibility to infection, so when the weather permits try to go outside and enjoy the sun.

Unfortunately, no one can stay young forever, and as the body ages, its natural defenses begin to waiver. The good news is that regular physical activity in the elderly may counteract the actions of time and boost the immune systemso that it can protect the body from infection and disease.

Nonetheless, like everything else in life, too much of a good thing can be bad. Being a couch potato suppresses the immune system, but the opposite extreme can be equally detrimental. Repeated bouts of strenuous exercise, also known as overtraining syndrome, can lead to symptoms like immune dysfunction, so make sure to maintain a healthy balance between regular physical activity and exhaustion.

6. Eat Enough Nutritious Foods

Every system in the body requires energy to function properly. This energy is provided by food sources in the form of calories. Indeed, insufficient intake of calories may lead to micronutrient deficiencies and suppress the immune system and its vital functions. In fact, malnutrition is the most prevalent cause of immunodeficiency around the world.

Food is powerful; it has the potential to make or break every chemical pathway in the body that sustains you. Because of that, it makes sense that the healthier your food choices are, the stronger your immune system and, subsequently, your health will be.

Certain nutrient deficiencies have the potential to alter immune responses and damage the way your immune response to infections. Vitamins and nutrients with antioxidant properties can provide protection against free radicals. Adding an abundance of foods high in naturally occurring antioxidants like citrus fruits in your diet is the key to maintaining a healthy immune system. Exposure to environmental conditions such as UV light, cigarette smoke can ultimately take its toll on the immune system and drive the production of free radicals in the body. Antioxidants fight the free radicals and restore the structural integrity of cells and membranes in the body. Examples of such antioxidants include zinc, selenium, iron, copper, vitamin C, A, and E. Foods high in vitamin C, A, and E, in particular, may also increase the activation of cells involved in tumor immunity.

Plant-derived bioactive compounds, known as phytonutrients, also play an important role in strengthening the immune system. Polyphenols, flavonoids, isoflavonoids, carotenoids, and phytoestrogens, are some of the few phytonutrients that have the ability to enhance the immune system with their immunity-boosting superpowers. Dietary intake of phytochemicals promotes health benefits and protects against chronic disorders, such as cancer, cardiovascular and neurodegenerative diseases, diabetes, and inflammation. Also, their natural origin poses lower side effects when compared to chemotherapy or radiotherapy, and promises a brilliant future for their use in treating specific types of cancer.

Finally, there is emerging research linking gut health to the immune system and there is promising research highlighting the benefits of probiotics supplementation in improving the body’s response to bacterial infections.

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Balanced nutrition, especially in terms of adequate vitamin, mineral and protein intake (for those essential amino acids), enhances the resistance against infections. If you are not sure that you can provide everything your body needs through your diet alone, it might be worth investing in a quality multivitamin to help cover any inconsistencies from your diet.

7. Maintain a healthy body fat percentage

It has been observed that overnutrition can potentially increase the risk of inflammatory and autoimmune diseases. A healthy body fat percentage ranges between 10-20% of the total body weight for men and 18-28% for women. Therefore, a percent body fat higher than this may impair the immune response.

Studies have shown that the link between obesity, insulin resistance, and diabetes could be explained through the subsequent activation of the innate immune system. The same system that is implicated in the pathophysiology of obesity-related liver damage. A healthy immune system does an excellent job in protecting you from disease, but permanent activation causes the release of immune cells that promote inflammation in the body, making it a lot harder for the immune system to concentrate on its primary goal; to keep you healthy.

The solution is simple in this case. You can reverse the negative effects of a high body percentage by improving your body composition. Less body fat, specifically visceral fat, equals less immune cells circulating in the bloodstream, promoting inflammation and wreaking havoc on the natural processes of the body.

In addition to losing fat, gaining more muscle mass, as we spoke about before, can further improve body composition and reset a dysfunctioning immune system, laying the foundations towards long term health.

Putting it All Together

Your immune system works day and night to keep you healthy and often has to fight you in its efforts to maintain normal homeostasis. You can become its best friend by applying these 7 small changes in your everyday life:

  1. Quit smoking

  2. Drink alcohol in moderation

  3. Try to keep the stress away

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  4. Get enough sleep

  5. Exercise regularly, but avoid overtraining

  6. Eat enough calories and include foods rich in antioxidants in your diet

  7. Maintain a healthy body fat percentage through diet and exercise

You may read this article and think that all these are just too much change for you. Small changes are still a step in the right direction. Change your habits one at a time to help support your immune system, and it will help you bounce back quickly next time you catch a common cold. After all, a strong, healthy body depends on your daily decisions.

Take care of your body, so that it can take care of you.


Rafaela Michailidou is a Biomedical scientist, and a freelance health and wellness content writer. Aspiring to help people achieve their goals, she is currently studying to be a Health Coach.


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Source:© 2020 InBody USA.

Amanda Capritto is a certified personal trainer and health coach who writes about nutrition, fitness, andhealthcare. A journalism alumna of Louisiana State University, Amanda spends her free time adventuring outdoors, hitting the gym, and encouraging people to live balanced, healthy lifestyles.


What are 10 ways to boost your immune system? ›

Here are 10 tips to help build and keep a healthy immune system:
  1. 1) Good gut health may be key. ...
  2. 2) Wash your hands frequently. ...
  3. 3) Work out on a regular basis. ...
  4. 4) Shower after working out. ...
  5. 5) Take vitamins. ...
  6. 6) Reduce your stress level. ...
  7. 7) Take up yoga and meditation. ...
  8. 8) Practice deep breathing techniques.

How can I boost my immune system immediately? ›

Six Tips to Enhance Immunity
  1. Eat Well. Food Assistance. ...
  2. Be Physically Active. Regular physical activity helps you feel better, sleep better, and reduce anxiety. ...
  3. Maintain a Healthy Weight. Excess weight can affect how your body functions. ...
  4. Get Enough Sleep. ...
  5. Quit Smoking. ...
  6. Avoid Too Much Alcohol. ...
  7. In Summary.

What are the 7 components of the immune system? ›

The main parts of the immune system are:
  • white blood cells.
  • antibodies.
  • complement system.
  • lymphatic system.
  • spleen.
  • bone marrow.
  • thymus.

What are the top 10 immune boosting foods? ›

10 foods to boost your immune system
  • Berries. With a wide variety to choose from, you can't go wrong adding these little nutrient packed sweet treats to your regular diet. ...
  • Fish oil. ...
  • Leafy greens. ...
  • Nuts and seeds. ...
  • Spices. ...
  • Citrus fruits. ...
  • Poultry. ...
  • Brightly colored vegetables.
5 Jul 2022

What are 5 ways to keep your immune system healthy? ›

Here are six science-backed ways to build and maintain a strong, healthy immune system:
  • Stay up-to-date on recommended vaccines. ...
  • Maintain a healthy diet. ...
  • Exercise regularly. ...
  • Hydrate, hydrate, hydrate. ...
  • Get plenty of sleep. ...
  • Minimize stress.
21 Oct 2022

Which food has high zinc? ›

The best source of zinc is oysters, but it's also plentiful in red meat and poultry. Other good sources are beans, nuts, crab, lobster, whole grains, breakfast cereals, and dairy products.

What food strengthens immunity? ›

Does an Immune-Boosting Diet Exist?
  • Probiotic foods include kefir, yogurt with live active cultures, fermented vegetables, sauerkraut, tempeh, kombucha tea, kimchi, and miso.
  • Prebiotic foods include garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, bananas, and seaweed.

What naturally boosts immunity? ›

Healthy ways to strengthen your immune system

Don't smoke. Eat a diet high in fruits and vegetables. Exercise regularly. Maintain a healthy weight.

What are 3 things that break down your immune system? ›

Your immune system can also be weakened by smoking, alcohol, and poor nutrition. AIDS. HIV, which causes AIDS, is an acquired viral infection that destroys important white blood cells and weakens the immune system. People with HIV/AIDS become seriously ill with infections that most people can fight off.

What causes a weak immune system? ›

While a weaker immune system is typically caused by certain diseases, malnutrition, and certain genetic disorders, it can also temporarily be caused by medications such as anticancer drugs and radiation therapy. Your immune system can also be temporarily weakened by a stem cell or organ transplant.

What are the 5 types of immune cells? ›

Immune cells develop from stem cells in the bone marrow and become different types of white blood cells. These include neutrophils, eosinophils, basophils, mast cells, monocytes, macrophages, dendritic cells, natural killer cells, and lymphocytes (B cells and T cells).

Which fruit make white blood cells? ›

Special Note: Papaya

This fruit has the ability to increase the production of white blood cells or lymphocytes in the body because it is loaded with vitamin A and Vitamin C. It also contains a digestive enzyme named papain, which has anti-inflammatory effects.

What are signs of strong immune system? ›

If you are seldom sick and bounce back quickly from illness, you likely have a robust immune system. Wounds that are quick to scab up and heal fast are also indications that your immune system is functioning well.

How can I boost my immune system in 24 hours? ›

Ways to boost your immune system in 24 hours
  1. Wash your hands.
  2. Get plenty of rest.
  3. Drink lots of water.
  4. Eat a healthy diet.
  5. Get outside.
  6. Exercise.
  7. Boost your vitamin intake.
  8. Don't stress out your stomach.
7 Feb 2022

Is banana full of zinc? ›

Bananas aren't the best zinc foods, but they'll help you sneak a small amount into your diet. Large bananas that are about 8 to 9 inches long and weigh around 135 grams have . 20 milligrams of zinc. A small 6- to 7-inch banana weighing about 100 grams offers .

What are the signs of a zinc deficiency? ›

What are the symptoms of zinc deficiency?
  • hair loss.
  • changes in their nails.
  • diarrhoea.
  • more infections.
  • feeling irritable.
  • loss of appetite.
  • impotence.
  • eye problems.

Are bananas rich in zinc? ›

Although bananas are rich in carbohydrate, fiber, protein, fat, and vitamins A, C, and B6 they are largely deficient of iron (Fe), iodine, and zinc (Zn).

Does Honey boost immunity? ›

[78] Honey induces leukocytes to release cytokines, which is what begins the tissue repair cascades. Furthermore, it actives immune response to infection. [79] The stimulation of other properties of the immune response by honey is also reported (Proliferation of B- and T-lymphocytes and the phagocytes activity).

Is banana good for immune system? ›

Additionally, bananas contain a prebiotic compound that nourishes flora in the gut and may help boost the immune system.

Which vitamin helps your body to fight against many diseases? ›

It is an antioxidant that protects body from free radical damage. It is used as therapeutic agent in many diseases and disorders. Vitamin C protects the immune system, reduces the severity of allergic reactions and helps to fight off infections.

What vitamins support the immune system? ›

Vitamins B6, C and E are all known for their immune-boosting properties. You can get all of these vitamins from a well-balanced diet, so you don't need supplements. Some foods rich in these vitamins include eggs, bell peppers, spinach and almonds.

How do I know if I have a weak immune system? ›

The American Academy of Allergy Asthma & Immunology reports that signs of a possible immune deficiency in adults include: Having more than four ear infections in one year. Developing pneumonia twice during a one-year period. Suffering from chronic sinusitis or more than three episodes of bacterial sinusitis in a year.

What foods increase white blood cells? ›

Our bodies use materials from the protein we eat to make new WBCs. Some sources of quality protein are fish, eggs, poultry, beef, milk, Greek yogurt and beans. If your diet is poor, or you're having trouble eating, you can take a multivitamin or supplement with vitamin B12 and folate.

What has the strongest immune system? ›

It is said that ostriches have the strongest immune system of any animal in the world. Because of this, they have shown great promise in preventative healthcare in humans and the beauty industry.

What hurts your immune system? ›

Stress and worry aren't great germ fighters. Just having anxious thoughts can weaken your immune response in as little as 30 minutes. Constant stress takes an even bigger toll and makes it harder to fend off the flu, herpes, shingles, and other viruses.

What are the 2 basic immune systems? ›

There are 2 main parts of the immune system: The innate immune system. You are born with this. The adaptive immune system.

How can I test my immune system? ›

Blood tests.

Blood tests can determine if you have typical levels of infection-fighting proteins (immunoglobulins) in your blood and measure the levels of blood cells and immune system cells. Having numbers of certain cells in your blood that are outside of the standard range can indicate an immune system defect.

What suppresses immune system? ›

Immune system suppression can result from many causes, including diseases, medications, and lifestyle factors. Most commonly, immune suppression happens due to an autoimmune disease, such as lupus, rheumatoid arthritis, or type 1 diabetes.

At what age does your immune system weaken? ›

The bad news is that as we age, our immune systems gradually deteriorate too. This “immunosenescence” starts to affect people's health at about 60, says Janet Lord at the University of Birmingham, UK.

What is a natural killer cell? ›

(NA-chuh-rul KIH-ler sel) A type of immune cell that has granules (small particles) with enzymes that can kill tumor cells or cells infected with a virus. A natural killer cell is a type of white blood cell. Also called NK cell and NK-LGL. Enlarge.

What helps your body fight infection? ›

Six ways you can help your immune system
  1. Good hygiene. The first line of defense is to keep germs at bay by following good personal hygiene habits. ...
  2. Vaccination. Many serious infections can be prevented by immunization. ...
  3. Food safety. ...
  4. Healthy travel. ...
  5. Clean water. ...
  6. Safe sex.

Why do I keep getting infections in my body? ›

Some repeat infections, like pneumonia and bladder infections, may happen because of a genetic predisposition. That's an inherited tendency to get more infections than most people do. Structural issues. Repeat infections can also happen as a result of how your body is put together.

How can I boost my immune system in 2 days? ›

Top 7 Tips to Boost Your Immune System In 24 Hours...
  1. Hydrate! Our need for hydration increases when we're fighting infections, so you'll need to double down on water and comforting cups of herbal tea (Guide to Herbal Tea). ...
  2. Drink Bone Broth. ...
  3. Up your vitamin C. ...
  4. Step outside. ...
  5. Stock up on zinc. ...
  6. Rest up. ...
  7. Fermented foods.

How can I fix my immune system naturally? ›

Healthy ways to strengthen your immune system
  1. Don't smoke.
  2. Eat a diet high in fruits and vegetables.
  3. Exercise regularly.
  4. Maintain a healthy weight.
  5. If you drink alcohol, drink only in moderation.
  6. Get adequate sleep.
  7. Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.

What weakens the immune system? ›

Your immune system can also be weakened by smoking, alcohol, and poor nutrition. AIDS. HIV, which causes AIDS, is an acquired viral infection that destroys important white blood cells and weakens the immune system. People with HIV/AIDS become seriously ill with infections that most people can fight off.

At what age is your immune system the strongest? ›

Typically people between the ages of 10 and 50 will have stronger immune systems when compared with infants and the elderly. Other factors that contribute to having a strong immune system include lower stress and getting a good night's sleep.

What food has zinc? ›

The best source of zinc is oysters, but it's also plentiful in red meat and poultry. Other good sources are beans, nuts, crab, lobster, whole grains, breakfast cereals, and dairy products.

What does zinc do for the body? ›

Zinc is a trace mineral, meaning that the body only needs small amounts, and yet it is necessary for almost 100 enzymes to carry out vital chemical reactions. It is a major player in the creation of DNA, growth of cells, building proteins, healing damaged tissue, and supporting a healthy immune system.


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