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How To Boost Your Immune System Naturally

How To Boost Your Immune System Naturally

To learn how to boost your immune system naturally, you need to begin by understanding what it does. Your immune system is your body’s line of defense against any bacteria or virus that might infect you and cause illness.

Equipping your immune system with the right tools to defend your body properly is important, and there are a lot of natural ways to bolster your body’s defenses against illness.

Here are a few sure-fire ways you’ll minimize bacterial infections, such as the common cold, and ensure your immune cells are being properly supported:

Table of Contents

#1 Eat a vitamin-rich diet

One of the most effective ways to make sure your immune function isn’t damaged is by eating a healthy, nutrient-dense diet. Greens such as broccoli, spinach, and fruits such as kiwi, papaya and citrus are all rich in vitamin c, vitamin e, and other powerful antioxidants that support a naturally healthy immune system.

Why is it important to have these particular vitamins in our diet? Vitamin c, present in most citrus fruits, has been shown to help increase the production of white blood cells, which are a key part of our immune systems and help to fight infection. Vitamin a, present in broccoli and spinach, is especially useful for its anti-inflammatory effects, while also helping to maintain healthy vision.

Fad diets that are popular with most adults may be effective with short-term weight loss, but in the long run, they can be damaging to your health. The best way to support your immune system is to maintain a balanced diet, one in which you’re able to get a healthy balance of all the vitamins and nutrients you need.

#2 Get a good night’s sleep

Get a good night’s sleep | Puffy

The quality of sleep you get is integral to a healthily functioning immune system. A healthy night’s sleep goes far beyond feeling well-rested in the morning - eight hours every night can help fight infection, lower blood pressure, prevent heart disease, and many other health conditions.

Wondering how exactly sleep helps prevent disease? When you’re getting shut-eye, your body gets to work and releases a special type of protein known called cytokines, which have anti-inflammatory effects on your body. Sleep deprivation can often result in a lack of illness-busting cytokines, which can then, in turn, increase your susceptibility to falling sick.

#3 Exercise consistently through the week

Working out on a regular basis has known health benefits, and can help with boosting your immune system. Don’t feel pressured to do anything overly strenuous - a moderate level of activity is all it takes for you to feel the benefits of this habit.

Examples of moderate exercise that might benefit your sleep include taking a brisk walk or cycle, jogging, swimming, or even doing some light hiking. Experts tend to recommend at least 150 minutes of this type of movement every week in order to actually benefit from this routine properly.

#4 Drink lots of water

Drink lots of water | Puffy

It might sound simple, but drinking your daily recommended amount of water every day can have a significant impact on the quality of your sleep. Dehydration has a host of negative side effects, including headaches, poor mood regulation, and focus, and disrupted digestion. These can compromise your immune systems, and lead to health complications further down the line.

You can avoid dehydration by drinking more than just water. You can also count on low-sugar fruit juices and decaffeinated green tea to add some extra health benefits while keeping you sufficiently hydrated throughout the day.

#5 Learn how to manage stress

Stress and anxiety are both wholly natural parts of life, but they can be harmful to your well-being if poorly managed. Long-term stress can result in inflammation, and it can also cause lasting damage to your immune system more generally.

To manage your stress or anxiety sufficiently, in a way that ensures you avoid any lasting damage, it’s important to practice habits that are naturally calming. These can include maintaining a gratefulness journal, practicing meditation and mindfulness, and exercising regularly.

#6 Take recommended supplements

Take recommended supplements | Puffy

Though it’s important you get your daily intake of vitamins and nutrients from as balanced and diverse a diet as possible, you can fill gaps in your diet using safe and approved supplements. If you’re considering taking supplements to enhance your diet, it’s always best you consult your physician first.

In one study that reviewed the cases of over 11,000 people, it was found taking a vitamin c supplement on a daily basis reduced the duration of colds in adults by 8%, and in children by 14%.

Some other popular supplements you might consider taking include:

Frequently Asked Questions

How can I boost my immune system fast?

One of the simplest and quickest ways to boost your immune system is by correcting your sleep cycle. Making sure you get eight hours of rest every night can make a noticeable difference to your well-being in general.

How can I boost my immune system naturally?

There are many simple habits you can incorporate on a daily basis to keep you sleeping better than before. Eating a varied, balanced diet, staying hydrated, and incorporating regular exercise into your daily schedule can all help naturally strengthen and boost your immune system.

What drinks boost your immune system?

Drinks such as green tea and ginger tea can naturally bolster your immune system. These drinks are naturally rich in antioxidants that can in turn encourage proper rest.


Incorporating healthy habits into your daily practices can go a long way in ensuring you’re building a strong and healthy immune system. Learning how to boost your immune system naturally requires consistent practice, but with time and patience, you’ll find yourself healthier and more balanced than ever.

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