8 Natural Ways To Boost Your Immune System

If you want to boost your immune health, you may wonder how to help your body fight off illnesses. Several dietary and lifestyle changes may strengthen your body’s natural defenses and help you fight harmful pathogens.

Get enough sleep

Inadequate or poor quality sleep is closely linked to a higher susceptibility to sickness. A study of 164 healthy adults found that those sleeping fewer than 6 hours each night were more likely to catch a cold compared to those who slept 6 hours or more.

Adequate rest can strengthen your natural immunity, and getting more sleep when sick can help your immune system fight illness. Adults should aim for 7 or more hours of sleep each night, while teens need 8–10 hours and younger children and infants require up to 14 hours.

Limit screen time before bed to mitigate the disruption of your circadian rhythm by blue light, and consider other sleep hygiene tips such as sleeping in a dark room, maintaining a regular bedtime, and engaging in regular exercise.

Eat more whole plant foods

Whole plant foods, such as fruits, vegetables, nuts, seeds, and legumes, are rich in nutrients and antioxidants that can help combat harmful pathogens and reduce inflammation by neutralizing free radicals.

Chronic inflammation is associated with a range of health issues such as heart disease, Alzheimer’s, and some forms of cancer.

Plant foods nourish your gut microbiome, promoting better immunity and preventing harmful pathogens from entering your body through the digestive tract.

Fruits and vegetables contain vitamin C, which can help reduce the duration of the common cold.

 Eat more healthy fats

Healthy fats, such as those in olive oil and salmon, can enhance the body’s immune response to pathogens by reducing inflammation.

Chronic inflammation can weaken the immune system.

Olive oil and Omega-3 fatty acids have anti-inflammatory properties that can decrease the risk of chronic diseases like heart disease and type 2 diabetes, while also helping the body fight off disease-causing bacteria and viruses.

Eat more fermented foods or take a probiotic supplement

Fermented foods like yogurt, sauerkraut, kimchi, kefir, and natto are rich in probiotics, beneficial bacteria that populate the digestive tract.

Research indicates that a diverse gut bacteria network can assist immune cells in distinguishing between healthy and harmful cells. In a 3-month study of 126 children, those who consumed 2.4 ounces (70 mL) of fermented milk daily experienced roughly 20% fewer childhood infectious diseases compared to a control group.

If you don’t regularly eat fermented foods, probiotic supplements are another option. Those who supplemented with probiotic Bifidobacterium animalis had a stronger immune response and lower virus levels in their nasal mucus in a 28-day study with 152 people infected with rhinovirus.

Limit added sugars

Emerging research indicates that added sugars and refined carbs may play a significant role in overweight and obesity, which can also elevate the risk of illness.

In an observational study of around 1,000 people, it was found that individuals with obesity who received the flu vaccine were twice as likely to still get the flu compared to non-obese individuals who were vaccinated. Lowering sugar intake can reduce inflammation, support weight loss, and decrease the risk of chronic conditions such as type 2 diabetes and heart disease.

Limiting added sugars is important for boosting the immune system, especially when considering the impact of obesity, type 2 diabetes, and heart disease on immunity.

You should limit your sugar intake to less than 5% of your daily calories, which is about 2 tablespoons (25 grams) of sugar for someone on a 2,000-calorie diet.

Engage in moderate exercise

Although intense exercise can suppress the immune system, moderate exercise can boost it. Research shows that even one session of moderate exercise can enhance vaccine effectiveness for individuals with compromised immune systems.

Regular, moderate exercise, such as brisk walking, steady bicycling, jogging, swimming, and light hiking, may reduce inflammation and aid in the regular regeneration of immune cells. It is recommended that most individuals strive for at least 150 minutes of moderate exercise per week.

Stay hydrated

Hydration is crucial for overall health as it prevents dehydration, which can lead to a range of health issues and make you more susceptible to illness.

To prevent dehydration, drink enough water daily to keep your urine pale yellow. While tea and juice are hydrating, it’s best to limit intake of fruit juice and sweetened tea due to their high sugar contents.

As a general rule, drink when thirsty and stop when no longer thirsty. Increased fluid intake may be necessary during intense exercise, outdoor work, or in hot climates.

Older adults may lose the urge to drink as their bodies do not signal thirst adequately, so it’s important for them to drink regularly even if they do not feel thirsty.

Manage your stress levels

Relieving stress and anxiety is crucial for immune health, as long-term stress can lead to inflammation and imbalances in immune cell function, potentially suppressing the immune response in children.

Activities for managing stress include meditation, exercise, journaling, yoga, and mindfulness practices. Seeking help from a licensed counselor or therapist, whether virtually or in person, can also be beneficial.