Your immune system is your body’s defense against germs. When you are exposed to bacteria, viruses and other germs, your immune system works to fight them off.
To do its job well, your immune system needs support. The good news: Many healthy habits also help strengthen your immune system.
Dr. Jan Patterson, an integrative medicine physician specializing in infectious diseases at University Health, offers ways you and your family can support your immune systems.
Staying Up to Date on Vaccines
“Vaccines are one of the best ways to help your immune system prepare for serious infections,” Dr. Patterson says. “They teach your immune system to identify and fight specific viruses and bacteria before you are exposed to them.”
Staying up to date on vaccines can help lower your risk of severe illness. Some vaccines are especially important during the respiratory illness season. Get a flu shot before Halloween each year and a COVID-19 shot when recommended.
6 Ways to Strengthen Your Immune System
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After vaccines, everyday habits also play an important role in supporting your immune system. The steps below can help keep your body healthy and lower your risk of other health problems.
1. Eat Healthy to Stay Healthy
A healthy diet supports a healthy body, including the immune system. But it can be hard to know what to eat and what to limit.
“Eat a plant-based diet as much as possible,” Dr. Patterson says. Plants have phytonutrients with anti-inflammatory effects that support overall health and help lower the risk of chronic disease. Try to “eat the rainbow” by choosing fruits and vegetables in a variety of colors. Different colors often provide different vitamins, minerals and micronutrients, so variety helps your body get a broader range of nutrients.
A balanced diet matters more than any one “immune-boosting” food. Mediterranean-style and anti-inflammatory diets include vegetables, fruits, whole grains, legumes, nuts, olive oil and fish. These diets may help lower inflammation and support overall immune health. Oily fish, such as salmon, and foods with omega-3 fatty acids are also good for your body, Dr. Patterson says. Other foods that can support your immune system include citrus fruits, berries, papaya, bell peppers, mushrooms, almonds, tea, broccoli, yogurt and onions.
Fiber-rich foods, fruits, vegetables, beans, lentils and fermented foods such as yogurt or kefir also help support a healthy gut. A healthy mix of bacteria in the gut helps your immune system work well. It also helps protect the lining of the intestines and keeps your digestive system working well.
Limiting alcohol and added sugar is good for your health. If you enjoy sweets, choose them in moderation. Dark chocolate that is 70% cacao or higher contains flavonoids and antioxidants that can support overall health.
Practice Safe Produce Handling
When food recalls involve fresh produce, safe handling is very important. Dr. Patterson recommends washing your hands with soap and water before and after preparing fruits and vegetables.
Rinse fresh produce under running water before cutting, cooking or eating it. Scrub firm produce, such as melons and cucumbers, with a clean produce brush. Cut away bruised or damaged areas. Refrigerate cut, peeled or cooked fruits and vegetables within two hours.
2. Take Supplements Only When Needed
According to the National Institutes of Health’s Office of Dietary Supplements, the immune system needs vitamins and minerals to work well. These include vitamins A, B6, B12, C, D, E and K, as well as folate, copper, iodine, iron, magnesium, selenium and zinc.
Most people get these nutrients from food. In some cases, though, a supplement may help. Your primary care provider can check for low nutrient levels during a checkup and tell you if you need a supplement.
The NIH says that if you do not have a deficiency, taking extra vitamins and minerals does not help prevent infections or help you recover faster.
Dr. Patterson notes that some spices and herbs may support immune function. Adding them to meals may help.
“Some spices have powerful antioxidant and antimicrobial effects, and some also have antiviral effects,” Dr. Patterson says. Cinnamon, turmeric, clove, ginger, oregano, thyme and parsley are among the most helpful seasonings.
3. Get Plenty of Exercise
Health groups, including the American Heart Association and the Centers for Disease Control and Prevention, recommend that most adults get at least 150 minutes of moderate physical activity each week. That is a little more than 20 minutes a day.
Exercise can help keep you healthy and lower your risk for heart disease and other health problems. It may also help strengthen your immune system. Experts are not sure exactly why exercise helps immunity. It may be linked to changes in antibodies and blood cells after exercise, or to the way exercise helps lower stress.
What are the best exercises for the immune system? That is a trick question. Any activity that gets your heart beating faster and your body moving is good for you.
Regular physical activity can help you maintain a healthy weight. Obesity, diabetes and high blood pressure can affect immune function. If you need to lose weight, regular exercise and healthy foods can help you reach your goal.
Taking your workouts outside can have an added benefit.
“Get outdoors if you can,” Dr. Patterson says. “Seeing the sun and the greenness around us is beneficial for our mood and the immune system.”
4. Prioritize Quality Sleep
Exercise can also help you sleep better. Good sleep is important for the immune system. Dr. Patterson says data shows that people who do not get enough sleep get more infections than those who do.
How much sleep do you need? The Sleep Foundation recommends that most adults get seven to nine hours of sleep each night. Getting more or less sleep than that often can harm your health.
Even one night without enough sleep can weaken the immune system, according to a study published in The Journal of Immunology. Researchers found that immune cells can change when you do not get enough sleep.
5. Find Healthy Ways to Manage Stress
Have you felt stressed lately? You are not alone. Most people deal with stress on a regular basis. Sometimes, a little stress can be helpful. It can motivate you to finish a task, for example.
Too much stress, however, can hurt your health and weaken your immune system.
Stress can raise cortisol, a hormone your body makes naturally. Cortisol can help in a fight-or-flight situation. But high cortisol levels over time can be harmful. Stress can also make it harder to sleep.
Simple habits, such as exercise, can help reduce stress. Dr. Patterson also recommends meditation as a mind-body practice that helps lower anxiety and supports a healthy immune system. Guided imagery, prayer, mindfulness, meditation and similar practices can help calm and center the mind.
“The data shows that this kind of practice helps us fight infections and boost our immune system,” Dr. Patterson says.
6. Focus on What You Can Control
Unless you live in a bubble, there is no way to avoid all germs. But you can take steps to protect yourself.
When sickness seems to be everywhere, do not panic. You cannot control every virus or bacterium around you. You can control your own habits and routines.
Along with the tips above, there are two other ways to protect your immune system:
- Do not smoke. Smoking is the most preventable cause of death. It also contributes to chronic diseases and common infections. Smoking weakens the immune system, making the body more likely to get contagious illnesses such as the flu and COVID-19. If you smoke, talk with a doctor about how to quit.
- Practice good hygiene. Preventive hygiene habits can help keep germs out of your body. Wash your hands with soap and water for at least 20 seconds. Avoid touching your face with unwashed hands. Clean surfaces and objects you touch often. Use hand sanitizer with at least 60% alcohol when soap and water are not available.
Primary Care at University Health
Whether you feel sick or want advice on how to support your immune system, a primary care provider can help. At University Health, our primary care team offers care to help you stay healthy at every stage of life.
Find a doctor at University Health or schedule an appointment online. You can also learn more about our primary care services here.
