The immune system protects your body against germs, harmful substances, and cell changes that can make you sick. It creates a barrier to stop antigens or invaders from entering your body. A strong immune system combats bacteria and viruses, battles foreign bodies, and prevents diseases and infections. A weak immune system is highly susceptible to pneumonia, meningitis, bronchitis, and skin infections. So boost your immune system.

Poor immune health causes autoimmune disorders, internal organs inflammation, blood abnormalities, growth and development delays in children and infants, and digestive problems, including appetite loss, abdominal cramping, and diarrhea. Here are ways to boost your immune system:

1. Maintain a healthy diet to boost your immune system

mayo clinic heart healthy diet

A healthy diet is key to a healthy immune system, which is why you should include fruits, vegetables, legumes, lean protein, whole grains, and healthy fats as part of your diet. Besides boosting your immune energy, a healthy diet supplies enough micronutrients essential for immune system maintenance, including vitamin B6, E, and C. While it may not always be possible to have a balanced diet, dietary supplements can help you compensate for the shortage. Here are more hints on how you can supplement your diet.

2. Regular exercises

Regular physical activity is one of the healthy living pillars. It boosts cardiovascular health, controls body weight, reduces blood pressure, and protects against various diseases. Consider engaging in at least 30 minutes of moderate to vigorous exercises each day to stimulate your immune system. Exercising stimulates overall circulation to make it easy for infection-fighting molecules and immune cells to travel all over your body.

3. Reduce stress

Reduce Stress

Everyday stress overworks your immune system and drains your ability to remain healthy. While life stresses are inevitable, it’s essential to take some time out for self-care to do things that help you relax and reenergize. Self-care can vary from one person to another, so do whatever qualifies as relaxing for you.

4. Get enough sleep

Lack of quality sleep makes you more prone to infections. When you sleep, your body works hard to combat disease and inflammation. When the rest of the body is resting, your immune system releases toxins and repairs itself to help you wake up feeling refreshed. If you have irregular sleep patterns, your health may suffer, resulting in chronic inflammation.

This overstresses the immune system and makes it ineffective at fighting bacterial and viral infections. While sleep amount needs are personal, a healthy adult should get at least seven to eight hours of sleep.

5. Take enough water

Water is essential for overall well-being, including supporting your immune health. Lymph, fluid in your circulatory system, is primarily made of water and consists of core infection-fighting immune cells. Dehydration slows its movement and may lead to an impaired immune system.  Even when you aren’t exercising, you’re losing water through bowel movements, urine, and breath, so constantly hydrate to replace the water you’re losing.

6. Get vaccinated

Get vaccinated

Vaccines are a great way to establish a healthy immune system while protecting against harmful diseases. They help your body learn how to identify and fight off disease-causing germs and infections. This is why you should stay up to date with vaccine recommendations and ensure you get your annual flu shot.


The immune system is a complicated system of organs and cells whose aim is to protect the body against illnesses. Getting frequent infections could be a sign of a weak immune system. Use the above tips to boost your immune health.

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