5 Ways to Boost Your Immune System Naturally

You don’t need fancy supplements to boost your immune system and stay healthy.

Playful happy family with strong immune system in winter forest smiling

Building a healthy immune system involves making healthy life choices that collectively help you fight off infection and boost your immunity over time.

While there are Vitamin C tablets, multivitamin supplements, and endless amounts of products on the shelf at the grocery store that all claim to do the same thing, boosting your immune system is not solved by taking a daily vitamin.

There are small things you can do throughout your day to build up your immune system. Here are five natural and easy ways to boost your immunity and fight off infection:

Catch some Z’s

During flu and cold season, hitting your snooze button might make you late for work, but it might also be just what your body needs to kickstart your immunity. To keep your immune system functioning well, it’s best to aim for at least seven hours of quality sleep every night.

Sometimes, it is hard to fall asleep. If you find yourself counting sheep in an effort to fall asleep, get up and do something until you are ready to get back into bed.

It also helps to turn off all electronics at least an hour or two before heading to bed. Lights emitted by electronics trick your brain into thinking it is daytime. By powering down your phone, TV, and computer, it signals your body that it is time to slow down for the night.

Related: 5 Tips for Getting a Better Night’s Sleep

Treat your gut

Much of your body’s systems and functions are influenced by the health of your gut, because a large proportion of your immune system is in your GI tract. You may want to include probiotics in your diet to keep things running smoothly and to fight off infection. If you are unsure where to start, consult your doctor to learn more about what may benefit your health situation.

For a healthy gut, eat foods that nurture your body with all the right nutrients. Focus on eating meat and a healthy dose of vegetables daily helps fuel your body with all the right nutrients, so your immune system can function properly.

Lay off the sweets

That extra slice of pie isn’t just suppressing your sweet tooth, it might also be suppressing your body’s immune response. Studies show that processed sugar can decrease the function of white blood cells in the body. If you are looking for a healthy alternative to sweets, reach for some fresh fruit.

Get moving

Moving your body every day is helpful in solving many ailments and in preventing ailments from forming. It is recommended that adults get moving at least 150 minutes per week of moderate-intensity activity or 75 minutes per week of high-intensity exercise.

However, exercise doesn’t always need to be strenuous like lifting weights. Taking a walk several times a day gets you out of the house and can even improve your mood by releasing positive endorphins.


Chronic stress for long periods of time can compromise your immune response. Make sure you are taking time to relax and indulge in self-care by taking a bubble bath, reading a good book, or going outside for a few minutes.

In sudden moments of stress, deep breathing exercises and progressive relaxation are two simple ways of combatting negative energy.

Related: Healthy Habits to Boost Your Immunity this Winter

Focus on these daily changes to help improve your immune system. Small steps can lead to lasting changes.

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