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8 Simple Ways To Boost Your Immune System

8 Simple Ways To Boost Your Immune System

Your immune system plays an important role in your overall health. A healthy immune system keeps you away from infectious microbes and serious illnesses.

Your lifestyle can affect how well your immune system can protect you from pathogens like bacteria, viruses, and fungi. Replacing bad health habits with good ones can help keep your immune system strong and healthy. 

Here are eight ways to strengthen your immune system.

Add fruits and vegetables to your meal

Broccoli - Immune System
Image by ExplorerBob from Pixabay

Fruits and vegetables are good sources of vitamins, minerals, fiber, and antioxidants that are important for good health. Adding them to your meal can give you the right amount of nutrients your body needs.

Vitamin C is the most-known antioxidant that combats free radicals and helps white blood cells to function better.

Eating citrus fruits like ponkan, lemons, and calamansi and vegetables like cabbages, okra, and cauliflower can give you an adequate amount of Vitamin C essential for a healthy immune system function.

Berries of all kinds are also excellent for promoting a healthy immune response. Try blending a nice refreshing strawberry smoothie to start your day or as a snack for merienda.

Quit smoking

Smoking -  Immune System
Image by PeterFranz from Pixabay

Smoking cigarettes weakens your immune defenses thereby increases vulnerability to bacterial infection and raises the risk of heart disease, pneumonia, and other lung infection.

For long-time smokers, it may be hard to go cold turkey, but it doesn’t mean it’s impossible to stop. Start by cutting down one or two sticks over a period of time until the body adjusts.

Do yourself a favor – quit smoking for good.

Exercise regularly

Exercise - Immune System
Image by sippakorn yamkasikorn from Pixabay

According to a group of researchers from the University of North Carolina, USA, individuals who exercise regularly are less likely to catch colds. Try to engage in moderate regular exercises like brisk walking, biking, and stretching, for about 15-30 minutes a day.

Exercise not only boosts your immune system, but it also improves your mood. Look for easy ways to work out, even at work.

Avoid alcoholic beverages

Beer - Immune System

Excessive consumption of alcoholic beverages undermines the immune system and increases the risk of getting respiratory tract infections. Drinking makes it easier for the bacteria to pass through the lungs from the top part of the nose.

If you can’t avoid, at least, drink moderately.

Have enough sleep

Sleep - Immune System
Photo by Александар Цветановић from Pexels

You may have noticed that you usually catch a cold when you don’t have enough sleep. Sleep deprivation lowers immunity level thereby making someone weak and sick.

Lack of sleep may also lead to more inflammation in your body which can then lead to serious health problems. It can put you at risk for heart disease, diabetes, and stroke.

Getting enough sleep is vital in overall health.

Wash your hands frequently

Wash hands - Immune System

Maintaining good hand hygiene is the primary way to prevent infections. Washing your hands well can keep the bacteria and viruses at bay.

Wash your hands before cooking and eating food, after using the toilet, after sneezing and blowing your nose, and after doing dirty tasks. Clean hands thoroughly with soap or sanitizer. Rub it around your hands including your fingertips, under your nails and your wrists.

Avoid stress

Relax - Immune System

A great variety of diseases like acid reflux, hives, and heart disease are linked to the effects of emotional stress. Prolonged exposure to chronic stress weakens the immune system.

Combat stress by having enough sleep, engaging in recreational activities like hiking and fishing, and avoiding toxic people. Connect with other people who radiate positive energy. You may also want to consider using essential oils to calm your nerves.

Maintain a healthy weight

Maintain weight - Immune System
Photo by Pixabay

Improve your health by maintaining a healthy weight. Be more physically active and follow a well-balanced diet. Devote yourself by observing closely your calorie intake while keeping your body in good shape. 

You can boost your immune system by choosing a healthy lifestyle. You can strengthen your body’s natural defenses by fine-tuning certain aspects of your daily routine and following the eight ways mentioned above.

Choose to be healthy and boost your immunity.

Source: Harvard Health Publishing

This was originally published on Pinas Balita. Editors may have changed or added to this article for JUANderful Life‘s audience.


I am the lifestyle page of digital Filipino platform Pinas Balita.

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