Ways to Improve Your Immune System

Your immune system defends you against disease-causing microorganisms, but sometimes it can fail – a germ invades successfully and makes you sick. Your immune system is precisely that — a system, not a single entity. To function well, it requires balance and harmony.

So, how can you boost your immune system in hopes of producing a near-perfect immune response? Here are some tips.

On Consumption

  • Eat a diet high in fruits and vegetables: immune-boosting foods such as oranges, broccoli, kiwi, cantaloupe; These foods are vitamin C-rich foods that will boost your immunity. Garlic is also well-known for its ability to boost the immune system due to its compound, Allicin. Prebiotics which keep the gut bacteria robust and healthy to protect us against infection. Excellent sources of prebiotics are artichokes, plantains, jicama, and asparagus. And don’t forget antioxidants such as colorful food and vegetables including berries, carrots, and spinach. These foods have antioxidants that protect you against oxidative stress, which translates to a stronger immunes system.

  • Don’t smoke: it harms the immune system and can make the body less successful at fighting disease. Smoking is also known to compromise the equilibrium of the immune system, which increases the risk for immune disorders.


  • Stay hydrated: hydration doesn’t necessarily protect you from germs and viruses, but preventing dehydration is important for your overall health. Dehydration can cause headaches, low energy, affect your physical performance, focus, mood, digestion, heart, and kidney function.


  • Supplement wisely: some supplements may strengthen your body’s general immune response such as Vitamin C which reduces the duration of colds. Vitamin D reduces your chances of getting sick; Zinc which also reduces the duration of a cold. Elderberry can reduce the symptoms of viral upper respiratory infections. And many other supplements that can help us boost our immune system. 

On Lifestyle 

  • Use the right products: be careful with what you apply on your skin and on your body. Use products that are chemical-free, paraben-free and use natural ingredients. 

  • Maintain a healthy weight: maintaining a healthy weight is important for overall health and well-being, but obesity has also been linked to increased risk for influenza and other infections such as pneumonia.


  • Exercise regularly: one of the pillars of healthy living, it improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases.

  • If you drink alcohol only do it in moderation: Excessive alcohol consumption has a direct association with adverse immune-related health effects such as susceptibility to pneumonia and acute respiratory stress syndromes. Alcohol disrupts immune pathways that can impair the body’s ability to defend against infections.


  • Get adequate sleep: sleep and immunity are closely tied, inadequate poor sleep is linked to a higher susceptibility to sickness. Getting adequate sleep not only strengthens your natural immunity, but it will also help your immune system to better fight the illness when sick.


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