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7 Smart Ways to Boost Your Immune System

The immune system is a complex network of cells, organs, and tissues that work collaboratively to protect our body from infections. Although there is no magic pill to bolster your immunity system, there are a few tangible ways to take care of your body and protect it from disease. 

This is especially important as the cold weather kicks in, and viruses spread rapidly. If you want to bolster your immunity system and ward off illnesses, here are seven smart ways.

Improve your Sleep

Sleep and immunity go hand in hand; without adequate sleep, you deprive your body of the needed rest to replenish itself. When you don’t get enough sleep, your body’s infection-fighting cells are reduced, and are more prone to catching infections and diseases. 

Follow a Healthy Diet

A balanced diet can bolster your immunity system and ward off diseases. Whole foods like fruits, vegetables, nuts, seeds, and legumes can give you the needed nutrients to protect your body from harmful pathogens. 

The antioxidants in citrus fruit, turmeric, oregano, and garlic can help you maintain a strong immune system. Chronic inflammation can cause serious health problems and affect your immunity. Eating plant fibres feeds your gut microbe, a robust gut microbe keeps harmful pathogens from entering your body. 

Limit Added Sugars

Research shows that fructose, glucose, and sucrose all increase reactive protein molecules that play a role in the body’s inflammatory response. Foods with high sugar content affect the white blood cells, which play a pivotal role in protecting the body from diseases. As a result, your immunity system will weaken, and you will have a harder time fighting diseases. Excess sugar can lower immunity and spark inflammation, all of which can cause damage to the cells


Exercise is a great way to bolster your immunity and reduce your susceptibility to disease. Regular moderate exercise affects the leukocytes or red blood cells. Aerobic exercise plays a pivotal role in stimulating the bones to produce new blood cells. 

The higher the volume of blood cells in your body, the higher your hemoglobin level would be. Hemoglobin plays an important role in transporting oxygen in your body. When you regularly exercise, you increase the flow of blood in your body as your lymph muscles contract. 

Exercise makes you sweat; this filters the body from toxic waste products and minerals and boosts your immunity. It can also help you flush bacteria from the body and slow down the release of stress hormones, all of which can take a toll on your immunity.

Stay Hydrated

A well-balanced diet includes a healthy dose of fruits, vegetables, and water. Staying hydrated helps your body eliminate bacteria and toxins. When your body is dehydrated, that affects the functions of your kidneys and increases the risk of disease. When your body is properly hydrated, nutrients, oxygen, and water are distributed equally, and waste materials are flushed out. 

Manage your Stress

Consistent and ongoing stress can affect your body; when you experience prolonged stress, you affect your immune system adversely. Stress can cause your body to produce too much cortisol, which can increase inflammation and suppress your immune system’s ability to fight invaders. To manage your stress effectively, activities like journaling, meditation, and exercise can help you relax and bolster your immunity.   

Supplement Wisely

To ward off signs of a weak immunity system you need to strengthen it. Besides eating a healthy, well-balanced diet, getting enough sleep, and staying physically active; supplements can make your immune system function properly. 

If you enjoy foods that act as immune boosters, you can include them in your well-balanced diet. You can also include supplements like vitamins C, D, zinc, garlic, and echinacea; they can provide you with extra nutrients that your diet lacks. 

Although there is nothing you can orally take to improve your immunity, you can bolster your immune system using the smart methods above. Boosting your immunity isn’t a one-time endeavor; it requires constant effort to reinforce your body’s natural defenses against diseases.

Aaron Levinson | Staff Writer

Spring 2024

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