Ways to Boost Your Body’s Immune System

Girl eating apple and looking out the window
By Guest Author
Posted by: Unison

Although there is no quick fix for strengthening immunity, there are several natural steps you can take to boost your immune system.  Don’t underestimate the impact that your lifestyle can have on your ability to help keep your immune system strong. Good nutrition, quality sleep, and managing stress can all have a significant impact on your health.  

Here are some tips to strengthen your immune system naturally.

Get Active

We all know exercise is an essential part of a healthy lifestyle. Not only does it help maintain a healthy weight and blood pressure and keep your heart and mind healthy, but it can also help to protect you from many illnesses. Getting at least 30 minutes of aerobic activity daily will increase your blood circulation and can help strengthen your immune system 

According to Harvard Health, exercise is every bit as essential to overall health and the immune system as eating a health diet. When you get your body moving, it promotes good blood flow and circulation, which allows your immune system to work more efficiently.

Prioritize Sleep

We’ve all heard that quality sleep is a key part of self-care, but why is it so important? This may be partly because sleep helps our immune system function at its best. It turns out that the immune system releases a type of protein called cytokines, which supports a quality night’s sleep. Cytokine levels rise when you’re sick or have an infection. But, when you’re sleep-deprived, levels of protective cytokines decrease, which leaves you more susceptible to illness and inflammation. 

If you have trouble falling asleep, limit your screen time before bed, since blue light can disrupt the body’s sleep-wake cycle. And, of course, cut back on your caffeine intake starting in the early afternoon so you can fall asleep easier at night.

Optimize Nutrition

Good nutrition is essential for maintaining a strong immune system. Eating more veggies (aim for 21/2 to 3 cups of vegetables a day), fruits, seeds, and nuts will increase your intake of antioxidants, which reduce inflammation and fight harmful toxins, including bacteria and viruses. 

It’s important to know that when you’re dehydrated, your digestive health will suffer and leave you more prone to sickness. At the same time, avoiding sugar, empty carbs, and other processed foods is essential for reducing inflammation and supporting immune function.


You may not often think about how stress affects your ability to fight off infection, but your state of mind can have a significant impact on your health. When you’re experiencing stress daily over a long time, it can suppress your immune system’s protective responses, which leaves you more prone to illness.Of course, much of the stress in our lives is unavoidable, due to our hectic lifestyles and current events. Thankfully, there are a variety of healthy coping mechanisms to help cope with stress.

Please check out our blogpost on ‘Ways to Practice Emotional Self-care’ for more tips.