There are many products and supplements claiming that they will help you in boosting the immune system, and you can even find them in your local grocery store. While it might sound obvious, boosting your immune system is a way harder than many people think, and there is a good reason why this is the case.

Tips to Keep Your Immune System in Top form

Tips to Keep Your Immune System in Top form

The immune system is very complex. It needs to be strong enough to fight infections and illnesses, but it should not be too strong that it causes an overaction that can result in autoimmune disorders and allergies. Many different inputs are going to control the immune system and ensure it operates in a delicate balance, explains Dr Aragona Giuseppe, GP and medical advisor at Prescription Doctor, a UK based online pharmacy .

Despite how the immune system is complex, there are some habits you can incorporate in your day to day life that can help in fighting off infections and illnesses. Below are some five ways that are backed by science that will help your immune system function how it is supposed to, and also reasons why relying on supplements is not a good idea if you are interested in boosting your immune system.

Maintaining a healthy diet

A healthy diet is important for your immune system. This will mean having to add a lot of vegetables, legumes, fruits, lean protein, whole grains, and healthy fats.

A healthy diet is going to provide the body with the energy it needs to function. It will also help in making sure your body gets micronutrients that are needed to maintain your immune system. Some of these micronutrients include;

  • Vitamin B6, this is going in salmon, chicken, tuna, green vegetables, bananas, and potatoes (the ones with skin)
  • Vitamin C, found in citrus fruit like oranges and strawberries, and also broccoli, tomatoes, and spinach.
  • Vitamin E, this is found in sunflower and safflower oil, almonds, peanut butter, sunflower seeds, and spinach
  • Experts believe that the body can efficiently absorb vitamins when it comes from dietary sources compared to supplements. This means that you will be able to improve your immune system by eating a well-balanced diet.

Regular exercise

Physical activity will not only help you in building muscles and de-stressing, but it will also help with your immune system.

Exercising will help your immune system because it boosts the overall circulation in your body, and this makes it easier for immune cells and molecules involved in fighting infection to travel throughout the body.

There are studies that have been done that have shown that exercising about 30 minutes of exercise daily is going to improve the immune system. This is moderate-to-vigorous exercising. This is why it is a good idea to stay active and exercise regularly.


Water is very important for your body, and this includes the immune system. Our body is made up of water, and this includes a fluid known as lymph that carries immune cells needed for fighting infections. When your body is dehydrated, it slows down the movement of lymph, and this can end up leaving you with an impaired immune system.

Even if you are not sweating or exercising, your body loses water through breathing, and also bowel movements and urination. If you want to help your immune system, then ensure you are providing it with water lost. You will need to determine the amount of water your body needs.

Getting plenty of sleep

While sleep doesn’t look like an active process, there are many things happening in your body when you are asleep -and you don’t even realize it. A good example is the creation of molecules that fight infections.

There are many studies done showing that people who are not getting adequate sleep tend to get sick because of viruses like the ones causing common cold when compared to those getting enough sleep. You need to know the amount of sleep your body needs because you will have the chance of giving your immune system the best chance of fighting any illness or infection. Get to the root cause of your sleep problem.

Minimizing stress

Whether it comes at once or builds up slowly, it is a good idea to know how stress affects your health – and this includes the effect it has on the immune system. When you have stress, especially when it is frequent and long-lasting, the body will initiate a stress response that is going to suppress the immune system. This will increase the risk of illness or infection.

Stress is not the same for everyone, and the method of relieving it will be different too. Stress has a serious effect on your health, making it important to identify and deal with it. You can use techniques such as meditation, deep breathing, exercise, or breathing to reduce stress.


There is a wide range of products claiming they will boost your immune system – but they don’t deliver.

There has been no evidence that supplements help in boosting the immune system or helping in fighting illnesses and infections. One thing to keep in mind is that supplements are not approved or regulated by the FDA. If you are hoping that the megadose of vitamin C you just took will help with your immune system, then think again.

If you want to improve your immune system, then the habits will help. Use them instead of wasting your money on supplements with claims on their label.


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