Stay Active! 8 Ways to Boost Your Immune System

Image source

You may think it's easy to boost your immune system, but it's not as simple as you think, and there's a reason for that.

Immune systems are complex. While having a strong immune system is essential to fend off colds, normal cases of flu, and even COVID-19, it shouldn't be too strong to react inappropriately and cause autoimmune disorders. Such a delicate equilibrium must be controlled by various external inputs. Thus, you can take steps to boost your immune system so it becomes better able to fight infections and illnesses.

Below, we've compiled a list of eight natural and proven ways to boost your immune system.

  1. Stay Hydrated

Remember, a hydrated body is a healthy body. Your water intake helps you regulate your body temperature and transports oxygen into every single cell. In addition, it has detoxifying effects that not only remove toxins from the body but also aid in preventing them from accumulating and harming the immune system. 

Drinking more of it would therefore be beneficial. The best time of day to drink water is right after you wake up and before eating or drinking anything else.

  1. Maintain Healthy Diet

Building a strong immune system begins with a nutritious diet. It sounds cliché, but it starts with eating nutrient-rich, organic food laden with proteins and antioxidants. 

Everyone is familiar with the basics of a good diet, such as vegetables, fruits, low carbs, healthy fats, seeds, and beans. But often, these are not enough. Especially if you’re starting from the scratch of a very unhealthy lifestyle, your body can’t rely on fruits and vegetables alone; it needs micronutrients to keep the energy levels high and the immune system strong.

Consider adding health supplements to your diet for optimum results. Packed with vitamins, minerals, probiotics, and all the basic micronutrients, these supplements support your immune system and bring it into balance. 

  1. Pay Attention to Sleeping Patterns

When you're asleep, your body undergoes plenty of important processes that may seem inactive. Sleep helps the body create important molecules that fight infection.

According to research, people who get insufficient sleep are more susceptible to illness following exposure to viruses, mostly cold-causing viruses.

The best way to boost your immune system is to understand how long you should sleep every night and what to do if it isn't happening.

  1. Keep That Body Moving

The benefits of regular exercise go far beyond making the physical body strong. It promotes cardiovascular health, lowers blood pressure, regulates weight, and protects against disease. Regular physical activity also increases blood circulation, which in turn allows the immune system cells to do their jobs more efficiently.

Moreover, your body releases endorphins when you exercise, which improves your energy level and mood. A happier, healthier you leads to a stronger immune system! 

  1. Manage Stress Levels

Stress can affect your body's ability to fight off infection in ways that you don't think about very often, but your state of mind can impact your health in considerable ways.  Stress compromises your immunity, making you more likely to get sick. By managing your stress, you may resist infection and germs.

Meditation, yoga, breathing techniques, and light activity such as walking or running are stress management techniques. Additionally, research shows social stress has a positive impact on mental health. Through stressful times, we can stay strong with the support of a few close friends and trusted family members.

  1. Say No to Harmful Substances

Over 4,000 chemicals are found in cigarette smoke, and almost 43 of them have been linked to cancer. Whenever a chemical enters your body, your body tries to get rid of it. As a result, your immune system becomes fatigued and less able to fight off diseases.

Moreover, the lack of immunity and inability to defend against infection is also strongly linked to alcohol consumption. So before you engage in any harmful habit, consider what you are risking and whether demeaning habits are worth the sacrifice of your life and health?

  1. Don’t Be Afraid Of Solitude

Finding peace amid city life is necessary for those who have lived in the humdrum for too long. According to recent research, noise pollution can negatively affect your immune system. High cortisol levels in the blood are linked to excessive noise, which increases blood pressure blood sugar, and weakens the immune system. 

Try to escape the bustles of city life by visiting a beach, a sanctuary, or even a hill station. If you can’t find time for vacations quite often, make yourself a solitude haven at home. If you spend most of your time outdoors, consider putting on noise-canceling headphones or going outside to find silence.

  1. Live a Little

The simple act of spending time with good company, sharing laughter, and doing activities you enjoy has the power to reduce hormone levels, which in turn boosts immunity and infection-fighting antibodies.

Even the minor acts of laughing and breathing release endorphins - the natural feel-good chemicals in our body. Meditation allows you to breathe consciously, leading to a stronger immune system.


Immunity is not a magical potion, but there are several natural ways to improve your defenses. Don’t underestimate the influence of a healthy lifestyle in maintaining a healthy immune system. You can significantly improve your health by eating well, sleeping well, managing your stress, staying away from harmful habits, and doing the things you love.