You probably hear a lot about your immune system, but do you really know what it does and what you can do to make it stronger?
Your immune system is your best defense against illness. It serves as a barrier to keep harmful materials from entering your body — in fact, your body’s immune cells, tissues and organs work together to protect you from irritants, germs and diseases. When your immune system is strong, you’re less likely to get sick and if you do get sick, you should be able to recover more quickly.
“Your immune system is made up of cells that help fight and prevent infection while helping the body heal,” said Tara Carr, MD, an allergist and immunologist with Banner - University Medicine. “The immune system is constantly surveying your body for problems and at the first sign of an infection, some of those immune cells rapidly multiply and release chemicals to fight it.”
She outlined some of the steps you can take to help boost your immune system.
1. Choose immune-supporting foods
Your immune system thrives on a balanced, healthy diet rich in vitamins, minerals and antioxidants. Focus on eating healthy foods like fruits and vegetables, lean proteins, healthy fats, whole grains, nuts and seeds.
Include berries, leafy greens, citrus fruits, chicken, fish, legumes, garlic, ginger, turmeric and yogurt for their immune-boosting properties.
2. Get the rest your body needs
Sleep supports lots of different aspects of your overall health, including your immune system. When you don’t get enough sleep and your immune response isn’t as strong, you’re more likely to get sick.
Quantity and quality both matter. You should be getting seven to nine hours of restorative sleep and wake up no more than once per night.
If you aren’t sleeping well, make sure your bedroom is comfortable, cool, quiet and dark. Set up a bedtime routine that conditions your mind and body when it’s time to sleep. Stop using screens for an hour before bedtime — take a warm bath or read instead.
3. Move your body
Taking a daily walk or participating in an exercise routine a few times a week can flush bacteria out of your lungs and airways. When you get moving, your body temperature rises and this brief increase can help strengthen your immune system function by preventing bacteria from growing.
Physical activity can also promote good blood flow and it has anti-inflammatory effects, both of which can help keep your immune system strong. Aim to get at least 150 minutes of moderate exercise per week.
Along with walking, cycling and swimming are good choices, but if those types of exercise aren’t for you, try dancing, hiking or group sports. Finding something you like to do will make it easier to stick with your exercise habit.
4. Manage and reduce stress
Chronic stress wears down your immune system, making you more likely to get sick. Exercise, including yoga, can help reduce stress. You may also want to try meditation or deep-breathing exercises to help you relax, improve your well-being and manage stress.
5. Stay hydrated
A hydrated body is better able to eliminate bacteria and other toxins and ward off infection. Water helps transport the nutrients your body needs so you can stay healthy. While there’s no hard-and-fast rule about how much water to drink, it may be a good idea to keep a water bottle nearby throughout the day, so you remember to drink from it.
6. Take care of your health
Some illnesses, infections and chronic conditions can weaken your immune system. Dr. Carr says to treat:
- Type 1 and type 2 diabetes, which can suppress your immune system.
- Nasal allergies, which may make you more likely to get respiratory infections.
- Chronic obstructive pulmonary disease (COPD) and asthma, which could lead to lung infections.
- Skin conditions, which could become infected.
- Conditions that require immune-suppressive medications so you can minimize or avoid them.
7. Get vaccinated
Vaccines are an important part of strengthening your immune function. “Vaccines specifically boost your immune protection against highly contagious or dangerous pathogens, such as flu, COVID-19, RSV, pertussis and measles,” Dr. Carr said.
Staying current on your vaccinations, based on your age and health conditions, can help protect you from infectious diseases and enhance your immune defense.
Signs that your immune system may need support
“If you have frequent, recurring, severe or unusual infections, it could be a sign of an immune deficiency,” Dr. Carr said. In that case, talk to your health care provider. They can help spot any issues that could be weakening your immune system and give you advice on how to strengthen it.
The bottom line
Supporting your immune system helps you stay healthy. By focusing on eating a balanced diet, exercising regularly, getting the quality sleep you need, reducing stress, treating health conditions and staying up to date with vaccinations, you can strengthen your immune response and your overall well-being.
“We are still learning a lot about how the immune system works, so with time we may be able to improve these recommendations,” Dr. Carr said. “But we know the immune system functions best in a body that is healthy and well cared for.”
For personalized advice about keeping your immune system as strong as it can be, reach out to your health care provider or an expert at Banner Health.
