Health & Lifestyle

How to improve your immune system?

boost immune system 1

Our immune system is an incredible armour against the world’s threats, viruses’ schemes, and bacteria’s invasions, but when it’s weakened, it can’t be a miracle worker. How can we improve the immune system and protect ourselves against diseases?

Natural ways to boost immune health

There are several ways to increase our immunity, from the food we eat, the supplements we take, and the number of hours that we sleep. Natural ways to boost immune health are a tale as old as time: sleep, exercise, and good hydration.


There are essential to keep ourselves healthy but frequently severely overlooked in our everyday routines. How often do we sacrifice our sleep, thinking it’s not essential? In 2018, research showed that 50% of adults don’t sleep enough, using weekends to make up for lost sleeping hours. Long-term effects of sleep deprivation are quite severe: weak immune system, impaired memory, diabetes, and increased likelihood of depression and anxiety. Getting enough sleep is one of the first steps to increasing your immunity: during sleep, your body regenerates, repairing damages it suffered during the day.

better sleep

Hydration & Exercises

Hydration is also immensely important for great immune health: our bodies need water to function properly. Dehydration leads to muscle fatigue and headaches, and in severe cases, loss of consciousnesses, fever, delirium, and even death. On the other hand, when you are well-hydrated, the list of benefits is long: from clearer skin to higher productivity and better mood. Just like sleep and hydration, moderate exercise strengthens the body’s immune system, lowers blood pressure, improves complexion, and decreases stress. Given that stress is the 21st-century global disease, it’s not surprising that it significantly impacts our health, reducing our natural immunity, and leading to increased risk of heart diseases and mental problems. With enough sleep, exercise, and hydration, you can significantly reduce stress levels and boost your body’s performance, ultimately bring yourself closer to great health.

Since we’re not only what we do, but also what we eat, food is the best ally in our battle for a strong immune system.


What foods support the immune system?

Natural and unprocessed products are everything our bodies need to function properly. They are rich in vitamins and minerals, supporting bodily functions, and boosting the immune system. A balanced diet is the best way to stay healthy. The list of superfoods, which support our immune system, and encourage great health is long, but here are 10 most-recommended:

  1. Blueberries
  2. Red bell peppers
  3. Broccoli
  4. Citrus fruits
  5. Turmeric
  6. Garlic
  7. Ginger
  8. Green Tea
  9. Spinach
  10. Dark chocolate

Why are vegetables and fruit the best foods for immune system support? They are rich in vitamins and minerals, which are essential compounds for the body’s growth and proper functioning, as they stimulate most of the processes inside our bodies and boost our immune system.

Which vitamins support the immune system?

5 powerful vitamins that can improve your immunity:

Vitamin C

Important for boosting immunity, it’s one of the most important vitamins for our body. It’s important for collagen production and greatly elevates the mood. Its deficiency causes scurvy, a disease responsible for great fatigue and poor wound healing that used to plague humans for years.

Vitamin D

Enhancing the immune system, and helping to manage blood sugar levels, vitamin D is extremely important for our health. Luckily, 10 minutes of direct sunshine exposure is enough for our daily intake of vitamin D.

Vitamin E

Just like the other vitamins, vitamin E boosts the immune system, additionally improving hydration, fighting free radicals, and balancing hormones.

Vitamin A

Vitamin A is essential for a strong immune system. It can reduce the risk of infection, and work well against flu. Healing wounds and helping with dry skin, it’s the skin’s best friend. Just like vitamin E, it fights free radicals.


Zinc is often thought to be the most effective mineral for immune health, working better than vitamin C itself. It helps to regulate the body, promotes wound healing, balances hormones, and works as a powerful antioxidant.

Now that we know which vitamins are your body’s best friends, let’s move onto supplements. Sometimes a balanced diet is not enough to cover our daily needs for vitamins and minerals, or a busy lifestyle requires us to find quick solutions. In such cases, supplements might come handy, saving our diets in an easy, time-efficient way.

What supplements support the immune system?

Everything depends on your individual needs and the state of your health, but generally, vitamins listed above are the most effective ways to fight infections and boost your immune system. Vitamin C, vitamin D, vitamin E, vitamin A, and Zinc encourage strong immune systems, and taken in the form of supplements, when necessary, can support your health on a daily basis. Vitamins aside, probiotics, or cultures of healthy bacteria, are an amazing way to improve your immune system. They decrease inflammation, lower blood pressure, and boost digestive health. Taken on a regular basis, they help your body to create a powerful army against viruses, bacteria, and other health threats.

All in all, your body may be a wonderful machine capable of self-healing and protection against external threats, but it doesn’t mean that you shouldn’t support it with a right diet, enough sleep, exercise, and sufficient intake of vitamins and minerals. Invest in your own health by improving your immune system with a healthy diet and powerful supplements, and your body will pay you back with great mood and high energy.