How to Boost your Immune System

Male doctor holding and flaunting blue speech bubble. Medical opinion for how to boost your immune system

The Immune System 

Do you want to learn how to boost your immune system naturally? Okay, the first line of protection against the common cold, the flu, or any other cold-weather sickness is your immune system. Your immune system aids in healing and overall health. To work well your immune system needs healthful foods, exercise and low stress. But, be careful because too much of an inflammatory response can lead to chronic (long term) illnesses such as diabetes, heart disease and some cancers.

So how can you support your immune system and balance its response so you get and stay healthy? Your immune system is known to stay in top condition when you lead a lifestyle that involves eating healthy foods, exercising, reducing your stress levels, and getting enough sleep.

The body’s immune system, which is a team effort between organs, cells, and proteins, battles germs to keep you healthy. As humans are exposed to bacteria, viruses, and other organisms throughout their lifetimes, their immune systems change. These exposures, together with vaccine-induced exposures, train the immune system to identify and get rid of the germs in the future.

Weak immune system 

According to Dr. Mclee Tembo, a completely weakened immune system is usually never the reality. The immune system is often only slightly compromised, which increases the likelihood of contracting infections from certain but not all germs. Some people’s immune systems are more stronger than others’, making them more resistant to many infections. Very few people, if any, are immune to all types of infections.

How to know if your immune system is weak or strong

Unfortunately, most people find out that one part of their immune system is weak when they get an infection. But there is no single test that checks out the immune system.  

Age plays a big role in the immune system. Young children, exposed to infections for the first time, tend to be symptomatic more than adults. And older adults may find their immune system cannot fight disease as well as it did when they were young. 

How to Boost your Immune System 

How to boost immune system: Researchers are looking at the direct links between healthy lifestyle choices and strong immune systems. The best supplement now available is vaccines, and healthy living is important for general health.

According to the majority of research, dietary supplements are only helpful if you are nutrient deficient. Supplements added to a balanced diet do nothing to strengthen the immune system.

How to keep your immune system strong or rather how to boost immune system? Dr. Mclee Tembo recommends:

Eat well-balanced diet

Eating a healthy, balanced diet can help keep you well. Eat a rainbow of vegetables and fruits daily to ensure you’re getting a variety of nutrients. Lean proteins and complex carbohydrates, like brown rice and quinoa, are also part of a healthy diet. Reduce how much you consume of processed foods, sugar and beverages that have few nutrients such as soda and alcoholic drinks.

Eat as many fresh fruits and vegetables as you can, every day. The micronutrients they provide ensure you aren’t missing key nutritional components, like zinc and vitamin A, that your immune system needs to fight off invading microbes. Note that most supplements are not superior to the nutrients you can get from food. 

The fiber from fruit and vegetables can help your gut’s microbiome produce important compounds for a healthy immune system. 

Exercise regularly

Exercise regularly to strengthen immunity: Walks and exercise are good ways to be physically active. The immune system is very sensitive to exercise, according to studies. Immune regulation and exercise are connected to and have an impact on one another. Exercise has anti-inflammatory benefits and alters immune regulation via altering cells. 

Get enough sleep

Sleep for at least seven hours a night: The immune system suffers when the body does not receive enough sleep. For the health of your body and brain, sleep is very important. Your normal immune cells decrease and your inflammatory immune cells increase when you don’t get enough sleep. Your immune system is strengthened by getting sufficient sleep.

Sleep loss reduces natural killer cell activity, which increases the risk for cancer and viral infections; generates production of inflammatory cytokines, which increases the risk for cardiovascular and metabolic disorders; and reduces production of antibodies, which increases the risk for infections. 

Reduce stress

Reduce stress for increased immune function: Stress of all types, both psychological and physical, weakens specific immune system parts, increasing your risk of infection or the reactivation of internal viruses. Chronic stress frequently causes shingles, a painful rash caused by the chickenpox virus that has been reactivated.

Stress can also cause “patrols” in your immune system—certain cells that tell the immune system to wind down an attack—to fail. When this happens, too much inflammation can occur. Hives are one example of a stress-induced breakdown in the immune system’s patrols.  

Drink plenty of fluids

Immune system health depends on water. Nonetheless, water remains the greatest drink available. Each person varies, but aim to drink eight, 8-ounce glasses of water a day. That can be hard to do.

Your body get dehydrated after hours of sleep, so drink a glass of water right away when you wake up. If you struggle with drinking enough water, set reminders throughout the day or drink a glass of water before each meal. Caffeine-free hot tea can count as part of your daily water tally.

Drink less alcohol

Alcohol alters immune systems, which can reduce the body’s capacity to fight off infection, contribute to alcohol-related organ damage, and slow the healing of tissue damage.

Do not smoke

Smoking exacerbates pathogenic (disease-causing) immune responses and/or reduces immune defenses. 

Get recommended vaccines

Vaccines, also called immunizations, teach the immune system to make antibodies that fight off infections before they make you sick. 

Foods that Boost Immune System

Below are eight foods to boost immune system, they are best iron-rich foods that will boost your immune system:

1. Spinach

Being one of the greatest sources of iron, spinach aids in raising the blood’s hemoglobin level. In addition to having a high iron level, it also has a lot of calcium, sodium, phosphorus, and vitamin C, which is loaded with antioxidants and beta carotene. Spinach that has been slightly cooked makes it simpler to absorb vitamin A.

2. Citrus fruits

These tangy fruits are incredibly abundant in vitamin C, which boosts the immune system by increasing the formation of white blood cells. Oranges, grapefruit, tangerines, lemons, limes, and other citrus fruits are some of the most well-known varieties.

3. Dry fruits

All of the dry fruits, including figs, dates, raisins, apricots, and dates, are excellent for treating an iron deficiency in the body. They are beneficial to health and increase the body’s levels of hemoglobin, which helps to increase blood cell count.

4. Legumes

Legumes or beans like peas, lentils, chickpeas, and others are a great source of iron. Their consumption will help you protect from heart diseases, diabetes, inflammation, and high blood pressure.

5. Potatoes

One medium baked potato is equivalent to 10% of your daily requirement for iron, according to research. Although virtually all types of potatoes are rich sources of iron, some contain more minerals than others.

6. Soya

Raw soybeans are a high source of iron, with up to 15.7 milligrams per 100 g. Tofu is one such food made from soybeans and is also a fantastic source of protein, calcium, manganese, phosphorus, vitamin B1, zinc, and other nutrients. Moreover, it keeps cholesterol levels stable, lowering the risk of cancer and anemia.

7. Chicken

The iron and B vitamins in chicken liver are abundant. Try eggs, beef, and turkey if you prefer more meaty options that are high in iron.

8. Fish

Iron and proteins are found in seafood, which has little calories. Anchovies, tuna, sardines, mackerel, and herring are excellent sources of iron if you want to know more particular. There is nothing suspicious about this supply of iron, as they are also low in saturated fats and high in healthy fats.

Supplements to boost immune system

Immunity boosting supplements: Many nutrients must be consumed in sufficient amounts throughout time for the immune system to operate properly. A well-balanced diet rich in the aforementioned foods should make it easy for people to meet their daily nutritional needs.

Yet, some people can find it difficult to get the required daily amounts of nutrients through diet alone. If this is the case for you, consider adding the following supplements to your diet:

1. Probiotics

Ideally, Lactobacillus or Bifidobacterium strains in amounts between 2–3 billion colony-forming units (CFUs) per day.

2. Vitamin C

Take approximately 75–90 mg per day, and increasing your daily dose to 1 gram per day may provide extra benefits during illness.

3. A multivitamin

Look for one containing iron, zinc, copper, vitamin E and selenium in amounts sufficient to help you meet 100% of the RDIs.

4. Zinc lozenges

Doses of at least 75 mg per day at the first onset of cold symptoms may help reduce the duration of the infection.

5. Vitamin D

Low blood levels of vitamin D may increase the risk of respiratory infections, including the flu, sinus infections and bronchitis. Therefore, those living in northern climates where sunlight is limited might also want to consume at least 600 IU (15 mcg) of vitamin D supplements per day.


What is the immune system?

The immune system is a complex network of organs, cells and proteins that defends the body against infection, whilst protecting the body’s own cells. The immune system keeps a record of every germ (microbe) it has ever defeated so it can recognize and destroy the microbe quickly if it enters the body again.

What causes weak immune system?

Infections like the measles, mono (mononucleosis), and the flu virus can also temporarily compromise immunity. Moreover, unhealthy eating habits, alcoholism, and smoking might weaken your immune system.

How long is immune system compromised after steroids?

The suppression of the immune system or the body’s natural defenses after steroid use, according to specialists, can persist anywhere from three weeks to several months. The length of time someone used steroids, how they were utilized, and their immune system status are just a few of the variables that come into play.

Why is my immune system so weak?

Our immune systems are negatively impacted by a poor diet high in saturated fats, sugar, and salt, smoking and alcohol use, excessive or insufficient physical activity, poor hygiene (particularly improper hand washing), stress, and a lack of enjoyment and relaxation.

How long is immune system compromised after steroid injection?

Following a single intra-articular steroid injection, serum cortisol (and the HPA axis) is significantly suppressed for one to four weeks, and in some cases considerably longer. Even a relatively low-dose triamcinolone (20 mg) intra-articular injection influences the HPA axis for one to two weeks.

Which blood type has the weakest immune system?

The weaker A blood group subgroups that have been identified so far are mostly A3, Aend, Ax, Am, Ay, and Ael. Even when it comes to cancer, blood types A, AB, and B are more vulnerable than type Os. Particularly, stomach cancer is more likely to affect those with type A blood. Experts speculate that this may be because type A blood individuals are more likely to get H. pylori infection.

What is the function of the immune system?

The immune system plays an important role in protecting your body against infections, harmful chemicals, and cell changes that might make you unhealthy. It is composed of several cells, organs, and proteins. You are unaware of it if your immune system is functioning properly.

How does the immune system work?

What does the immune system do? The immune system works to identify and eliminate foreign substances (known as antigens) that the body detects. Antibody production is induced in B lymphocytes (also called immunoglobulins). Certain antigens are locked onto by these proteins.

Which structure is not a component of the adaptive immune system? Tissues.

What is a compromised immune system?

Consider your immune system as an effective army. Its purpose? to shield you against internal and foreign (viruses and bacteria) adversaries (diseases like cancer). Yet, when you have compromised immunity, your immune system is less able to fend off infections and illnesses.

Your immune system may be weakened for a short or permanent reason, depending on the cause.

How long does prednisone weaken the immune system?

Prednisone leaves the body in roughly a day, although steroids have longer-lasting effects. After stopping glucocorticoids, the hypothalamus pituitary adrenal axis usually recovers, but the process might take anywhere between 6 and 12 months.

Is your immune system weak after COVID vaccine?

By causing our immune system to detect a specific bacteria or virus and build immunity to fight it, vaccines protect us from germs and viruses. The immunological reaction in our body after receiving a vaccine frequently results in side effects.

However, according to recent studies, it can obstruct immune cells’ capacity to find it inside cells. Although this is alarming, it’s unclear how these alterations affect resistance to other illnesses. After being exposed to an illness, a person’s immune system may experience brief modifications.

How much does prednisone lower your immune system?

Prednisone works by decreasing by preventing polymorphonuclear leukocyte movement and turning back enhanced capillary permeability. Moreover, it lowers the immune system by reducing immune system volume and activity.

How does zinc help the immune system?

It is evident that zinc influences several immune system functions, from the skin’s barrier to lymphocyte gene regulation. Zinc is crucial for normal development and function of cells mediating nonspecific immunity such as neutrophils and natural killer cells.

Which blood type has the strongest immune system?

Those with type O blood have the lowest chance of developing heart disease out of the eight major blood types. The highest risk group includes those with blood types AB and B, which may be due to these blood types’ greater rates of inflammation. Those with blood types AB and B should pay special attention to maintaining a heart-healthy lifestyle.

Red blood cells that are type O negative are thought to be the safest to donate to anyone in a life-threatening situation or when there is a shortage of blood that is exactly the right match. Because type O negative blood cells lack antibodies to A, B, or Rh antigens, this is the case.

This article above expounds all you need to know about how to boost your immune system naturally at home. See How to Increase Good Bacteria in Gut Naturally