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Your immune system helps protect you from sickness and infections. If you’re wondering how to boost your immune system — especially during cold and flu season — remember there’s no quick way to boost it beyond its natural abilities. But you can keep it strong by practicing healthy habits every day.
Here are 6 easy ways strengthen your immune system naturally.
Tips to boost your immune system
Eat healthy foods
Eating healthy foods helps your immune system stay strong. A poor diet can weaken your body’s defenses and make it easier to get sick.1 Try to eat a variety of vegetables, fruits, whole grains, and lean proteins. These foods not only boost your immunity, but they also support gut health, which helps your body fight illness.
Some vitamins and minerals are especially good for immunity — like vitamin C, vitamin D, and zinc. Oranges, strawberries, and broccoli are great sources of vitamin C. You can get vitamin D from dairy products or sunlight. Beans, nuts, and lean meats provide zinc.
Just remember, balance is important. It’s usually better to get your nutrients from food rather than high-dose supplements or extreme diets. Always follow recommended daily amounts and talk with your doctor before taking extra vitamins or supplements. Taking too much of certain vitamins, like vitamins A, D, or E, can be harmful.
Want more tips on healthy eating? Visit our healthy eating page. Looking for easy meals? Visit our healthy recipes page.
Exercise regularly
If you’re looking for ways to make your immunity stronger, exercise is a great place to start. Staying active helps your body stay strong and builds endurance. When your body is healthy, your immune system works better. Studies show that people who exercise regularly get sick less often, and vaccines can even work better for them.2
Aim for at least 150 minutes — or 2½ hours — of moderate exercise each week. Moderate exercise means you’re breathing harder, but you can still talk easily. Walking quickly, biking, and swimming are great examples. If you are new to exercising, start slowly and try different activities until you find something you enjoy.
Stress less
Stress can come from many things, like feeling lonely or starting a new job. When you’re stressed, it can weaken your immune system and make it easier to get sick.
To lower stress, you can try deep breathing, spending time with friends and family, writing in a journal, and meditation.3 There are also self-care apps that teach simple ways to handle stress.4
Need more ways to relax and reduce stress? Visit our wellness resources page.
Get enough sleep
Getting enough sleep is one of the best natural ways to boost immunity. Sleep helps your body and mind recharge, keeping your immune system strong and healthy.5
How much sleep should you get? Most adults need about 7 to 8 hours each night. But how you feel when you wake up matters most. You should feel refreshed and ready for the day. If you often feel tired, try these tips to sleep better.
Quit tobacco
Smoking, vaping, or using tobacco products can harm your body. Tobacco use causes inflammation that weakens your immune system and makes you more likely to get sick.6
Quitting tobacco can be hard, but you don’t have to do it alone. We offer resources and programs to support you on your journey.
Protect yourself from infections
When your immune system fights off viruses or infections, it works hard. This can make your body feel tired and worn down. To stay healthy, it’s important to avoid infections when possible. Here are simple steps you can take every day:
- Avoid germs and viruses. Wash your hands often with soap and water, take regular showers or baths, and try not to touch your eyes, nose, or mouth.
- Stay up to date on vaccinations. Vaccines help your immune system fight common illnesses. Remember to get your yearly flu shot and any other recommended vaccines.
- Get regular health screenings. Health problems like heart disease or Type 2 diabetes can weaken your immune system. But these conditions are often preventable. Visit your doctor for preventive care to help catch issues early before they become serious.
As you get older, your immune system naturally weakens. This makes healthy habits even more important. If you’re often getting sick, always feel tired, or notice wounds healing slowly, these might be signs of a weak immune system. Talk with your doctor if you have concerns.
Bottom line
Many people wonder what’s the fastest way to boost their immune system. Although there’s no quick fix — simple daily habits like eating healthy foods, getting enough sleep, and exercising regularly are the most effective ways to keep your immune system strong.
Explore our health and wellness resources for more easy ways to stay healthy.