There are many ways to boost immune system against viruses. On the whole, your immune system does an amazing job at keeping your body healthy and functioning. Every single second of every single day, they fight to defend their host — that would be you — against disease-causing microorganisms. However, no immune system is indestructible. It needs a boost in order to keep working well.

The human body was made to withstand and adapt to countless environments but sometimes it fails. A foreign bacteria or virus invades and the body has no idea how to respond, hence, getting sick. It can also react unnecessarily and cause what is called autoimmune diseases. There are ways to help prevent this from happening and some of these methods are harder than you might expect. Read on below to know more about boosting your immune system.

What are the Natural Ways to Boost Immune System?

The idea of an immune booster is enticing. But unfortunately, our human body is more complex than that. Immune systems are just that — systems, and not individual parts. For them to function well together, fight inflammation, diseases, and infections, each part needs to be protected and boosted. Scientifically speaking, there is no proven direct link between lifestyle and immune function, and yet, experts still recommend a healthy lifestyle to boost immunity.

This just means that more data and studies are needed to know more about the complexities of the human body. In any case, living healthily could help keep each individual part of your immune system healthy and make it work better as a whole. Plus, healthy methods also provide other great benefits for the body apart from keeping it healthy. Try any (or all of) these healthy-living strategies and see for yourself.

Eat a healthy diet high in fruits and vegetables

natural ways to boost immune system

You may have already heard this countless times, but fruits and vegetables are the best foods you can ever give to your body. Experts believe that the body absorbs vitamins and minerals more efficiently via They are nourishment that can give you energy, aid in heart health, digestion, antioxidants, and an overall better result for your body. In addition to this, you can add a more well-balanced diet with lean protein and healthy fats.

Get regular exercise

Physical activity and exercise have many benefits which include improving blood circulation, weight loss, and a boost in good and happy hormones. Plus, you get to build muscles and help yourself destress when you exercise regularly. By helping overall blood circulation, it makes it easier for immune cells to travel more easily throughout your body. As little as 30 minutes of moderate to vigorous exercise regularly can help boost immunity.

Stay hydrated

natural ways to boost immune system

In case it wasn’t already common knowledge, water is vital to human survival. Not only that, but it also plays an important role in keeping all organs of the body functioning well, hence, supporting immune systems. A fluid called lymph in the circulatory system carries important infection-fighting immune cells that are largely made up of water. Without enough water, the movement of lymph slows down and can lead to an impaired immune system.

Get adequate sleep and rest

The human body’s sleep cycle is an important part of being healthy. If you give your body enough sleep and rest, all your organs can function properly. There are also other important things happening when your body is not active. For example, infection-fighting immune cells are created while you snooze away. Experts recommend a good 8 to 10 hours of sleep every day, preferably during the nighttime.

Practice proper hygiene

Nobody likes a sleaze. Bathing frequently, washing your hands, and keeping your garments help keep away bacteria and virus-causing diseases. With the pandemic still making rounds all over the globe, one of the most effective pieces of advice from experts is to practice proper hygiene. Washing your hands thoroughly with soap and water can kill the COVID-19 virus before it has a chance to infect you.

Try to minimize stress

Stress can build up over time and it can affect your health more than you imagine. The body has something called a stress response when it has been under too much chronic stress. Your stress response is also more commonly called your fight-or-flight response. Unfortunately, having this response constantly also means suppressing your immune response. Try to relax as much as you can and reduce stress with meditation, deep breathing, exercise, hobbies, or whatever lets you unwind.

Keep current with all the recommended vaccines

Vaccines have been around for a long time, but not long enough that history has forgotten just how much they would have been useful against plagues. Vaccines teach and protect your immune system to be smarter by making it recognize and fight off certain disease-causing microorganisms. Even the common cold during cold and flu season can be avoided. A kid’s immune system is usually strengthened with vaccines at an early age.

Food that boosts the immune system

Like most fighting forces, the immune system army marches on its stomach. Science has long proven that impoverished communities with malnourished children and adults are more susceptible to infectious diseases. A diet with processed foods is no better either, which makes people more prone to heart disease. Without a healthy diet and the proper vitamins and minerals that will help keep a healthy immune system, the body’s organs cannot function properly enough to keep your body healthy. Below is a list of some foods that could help.

Citrus fruits

Plenty of people flocks to Vitamin C when they are sick as their first line of defense and for good reason. Some studies show that Vitamin C increases the production of white blood cells, which are key to fighting infections. Citrus fruits are rich in this vitamin. Choose from grapefruit, oranges, lemons, limes, clementines, and a few others. A recommended daily intake of 60 to 90mg of Vitamin C is recommended with the upper limit of 2,000 mg per day.

Leafy greens

Leafy green vegetables like spinach, kale, and lettuce are high in vitamin A. This particular vitamin is important for immune function. Green veggies are also rich in fibers which aid in digestive health. Boosting immunity using this delicious “rabbit food” can also be fun, as you make varying salads with them. You can combine them with fruits, meats, nuts, and other foods you fancy. They go well with almost everything.


Yogurts with “live and active cultures” on their label can help build up immunity and good source for Vitamin D. Greek yogurt, for example, has cultures that can stimulate the immune system to help fight off infections. Plain, unflavored, and unsweetened yogurts are your best option. Pair them with some fruits, a drizzle of honey, and a good serving of your favorite nuts, and you have yourself a healthy meal with tons of Vitamin D, C, and a bit more.

Green tea

Both green and black teas are packed with flavonoids which is a type of antioxidant that helps in boosting our immune system. Green tea has an abundance of epigallocatechin gallate (EGCG), a powerful antioxidant that has been shown to boost a healthy immune system. While black tea and other types of teas are considered fermented foods because of the process that makes them, green tea is only steamed so it retains most of its EGCG. Green tea is also abundant in amino acid L-theanine, which can help fight off disease-causes germs in the T-cells.


There’s a reason why people reach for chicken soup when they have illnesses. Not only is it comfort food for many, but it could also help lower inflammation and infection in your body. Poultry like chicken and turkey can help strengthen a healthy immune system because they are high in Vitamin B-6. This particular vitamin is vital to the formation of new and healthy red blood cells.

Do herbs and supplements help to improve immunity?

Walk into any grocery or health store and you will find bottles of pills and herbal supplements that promise all sorts of healthy immunity against infection and illnesses. Although many of them deliver at least half of their promises, you still need to be careful as a consumer. Scientists have yet to prove that any of these supplements actually work. Hence, the disclaimer on the advertisements and the pill bottles. However, there are some brands that have been trusted for decades by millions of consumers.

Unlike medications, herbs and supplements are not regulated by the Food and Drug Administration. While there may not be concrete evidence that they can help boost your health or improve it, there are plenty of reviews, firsthand accounts, and witnesses that will tell you they work. It will be up to you if you believe them and take these supplements at your discretion. Together with these supplements, consider keeping up with the lifestyle habits above. Consult your doctor if you have questions.

What are the common causes of a weak immune system?

An immune system disorder happens when your immune system doesn’t work the way it should. There are multiple reasons why this is happening. Sometimes, people are simply born with a weak immune system, and this is called primary immune deficiency. Sometimes, people get a disease that can weaken the immune system and its functions, which is called acquired immune deficiency.

An all-to too active immune response causes an allergic reaction such as asthma, eczema, and allergic rhinitis. An immune system that turns against you is called an autoimmune disease like AIDS caused by the HIV virus. An unhealthy lifestyle may also exacerbate your symptoms of weak immunity.

The bottom line

Your health really is part of your wealth — for the rest of your life. When you stop taking care of your body, you risk weakening your defense, your immune system. Vitamins and nutrients will help protect your immunity but pairing them with exercise, proper hygiene, enough sleep, and hydration will increase your chances of fighting against illness and diseases.

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