By: Dr Ruslan Pashchenko
Updated:December 22, 2024

How to Boost Your Immune System

Your immune system protects your body from infections and illnesses. It works best when supported by healthy habits, proper nutrition, and hydration. Follow these tips to improve your immune health.

1. Stay Hydrated

Drink enough water daily to support your lymphatic system. Proper hydration helps flush toxins and ensures optimal immune function. Aim for at least eight glasses of water per day.

2. Focus on Gut Health

Nearly 80% of the immune system is located in the gut. Eat foods rich in probiotics, such as yogurt or fermented vegetables, to support gut flora. Avoid processed sugars and refined carbs, which harm gut bacteria.

3. Include Immune-Boosting Foods

• Garlic: Known for its antiviral properties.
• Ginger: Reduces inflammation and strengthens defenses.
• Fruits: Rich in vitamins C and A, such as oranges and berries.

4. Rest and Manage Stress

Sleep is essential for recovery and immune health. Adults need 7–9 hours of sleep per night. Practice relaxation techniques like meditation or deep breathing to lower stress levels, which can weaken immunity.

5. Exercise Regularly

Moderate physical activity improves circulation and boosts the immune response. Activities like walking, jogging, or yoga can enhance your overall wellness without overburdening the body.

6. Avoid Overusing Medications

Let mild fevers run their course when possible, as they indicate an active immune response. Use medications like ibuprofen or acetaminophen only when necessary and as directed by a healthcare provider.

7. Try Natural Supplements

Herbal teas like chaga or astragalus can support immunity. Always consult a doctor before starting any new supplements, especially if you take medications.

Improving your immune health involves consistent efforts. A balanced diet, proper hydration, and a positive lifestyle can make a significant difference.