top of page


8 Ways to boost your immune system

Updated: Dec 15, 2023

Do you get sick more often? Do viral and bacterial infections affect you most? If yes, then it's an alarming situation. Have you ever wondered why you catch most diseases so easily? Let me tell you, if your body is prone to infections that mean your immunity is too low. According to reports, 40 percent of people in the United States have a low immune system, and they get sick easily. Do you understand what the immune system is? Why do some people have low immunity? The ability of the body to protect itself from diseases-causing germs is called immunity. People have different immunity levels; some have high immunity, and others have low immunity, so they catch diseases easily.

In humans, there are two types of immunity: first, innate immunity, which is present in the body by birth and second, acquired immunity, which the body requires over time. So the question is, what should people with low immunity do to protect themselves from diseases? If you have low immunity, you don't have to worry because you can boost your immunity. It is scientifically proven that you can boost your immunity level by eating immunity-boosting foods and healthy habits. Do you want to increase your immunity level? Yes? Then keep reading; this article will guide you how to boost your immunity level naturally.

How does the immune system work?

Do you know how your immune system works? Let me tell you numerous components are involved in the complexity of the immune system.

White blood cells, or leukocytes, are crucial to our immune system. The function of leukocytes is to recognize, combat, and eliminate invading infections from your bodies. You can securely engage with your surroundings daily because your immune system responds to infections in two ways: innate and via adaptive

White blood cells release cytokines to alert other white blood cells to an impending attack when they identify a foreign infection. According to American Association of Critical-Care Nurses (AACN) Journals cytokines are proteins that function as immune system messengers. Clinical information based on evidence is presented in AACN's nationally renowned and award-winning periodicals. Histamine is one of the other substances that contribute to immunological responses like swelling or redness.

8 ways to boost immunity naturally

Different ways to boost immunity levels naturally without trying immunity booster branded products exist. There are bundles of foods that boost immunity, and a few healthy habits also help you boost your immunity level. Here are a few practical ways

Get enough sleep

Do you know sleep and immunity are closely linked to each other? Yes, it's true. Various scientific research studies have proved that a lack of sleep can lead to illness.

According to a study of 164 healthy adults, the people who took less than 6 hours of sleep had weak immunity and were more susceptible to colds than those who had enough sleep.

But enough sleep and rest boosts immunity. It is seen that people who get enough sleep have a more robust immune system. That's why when people get sick, doctors suggest they get enough sleep. It is recommended to get 7 hours of sleep for adults, while young children and infants need 10-12 hours of sleep.

Eat plant based food

Plant-based food boosts immunity levels naturally. Whole plant foods like fruits, vegetables, nuts, seeds and legumes are packed with nutrients and antioxidants, which are considered good for the immune system. That's why we always see doctors suggest that patients eat fruits and veggies. This food feeds the gut microbes, and gut microbes help to keep the pathogens away from your body.

These foods also contain antioxidants, which combat free radicals. Thus, it prevents oxidative damage and viral and bacterial diseases. Fiber present in this food promotes the gut micro biome, which boosts immunity.

Fruits are packed with nutrients and vitamins that increase the natural killer cells in the body and boost immunity levels.

Get healthy fats

Healthy fats boost your immune system and protect you from catching any viral and bacterial diseases. These healthy fats are present in olive oil and salmon. These reduce the inflammation.

Inflammation is a normal response to Stress or injury that lowers immunity. So, adding healthy fat to your diet strengthens your immune system and protects you from diseases.

Additionally, Olive oil acts as an anti-inflammatory agent. It also lowers the risk of chronic diseases like heart disease and type 2 diabetes. Salmon contains omega-3 fatty acids, which are also anti-inflammatory agents.

Avoid sugar

Consumption of too much sugar can lead to obesity and overweight; these both things affect your immunity.

Obesity is the mother of all diseases, and It leads to many other diseases. You may notice that overweight people get Ill more often. That’s why it is better to avoid sugar to maintain your immunity level.

A study proved that obese people who were given flu vaccine were still more prone to the vaccine.

Moderate exercises

Moderate exercise boosts immunity, but excessive exercise is detrimental. If an immunocompromised person does moderate exercise, it can boost immunity.

According to a report, one session of moderate exercise regenerates your immune cells and boosts your immunity level. So do moderate exercises and live a healthy life.


Hydration is important for overall well-being.

Dehydration can lower the physical performance, concentration level, mood and digestive system. To avoid dehydration, drink a lot of fluids. But avoid too much fruit juice and sweetened tea because they have high sugar content.

Avoid Stress

Getting rid of Stress and anxiety can boost your immune system. Chronic Stress can add up to inflammation. Prolonged psychological Stress can make the immune system weak.

You can relieve your Stress by performing activities like meditation, exercise, journaling and yoga. You can get help from one of our enfiity therapist.

Add supplements

Many supplements help boost immunity. Supplements like vitamins C, D, and Zinc helped strengthen the immune system during COVID-19.

Additionally, supplements like Echinacea and garlic also boost the immunity level. A 12-week study showed that the use of garlic reduces the common cold incidence by 30 percent.


A strong immune system is important for living a healthy life. People with low immunity are at risk of viral and bacterial infection. So it's important to level up your immunity level, and it is easy to increase the immunity. Various food products help to boost immunity, and healthy habits like quality sleep, moderate exercise, hydration, avoiding Stress help to boost immunity naturally. So follow above mentioned tips and keep yourself away from diseases by boosting immunity.

33 views1 comment

1 Comment

Rated 0 out of 5 stars.
No ratings yet

Add a rating
Enfiity Co.
Enfiity Co.
Dec 14, 2023
Rated 5 out of 5 stars.

Nice article from a verified virologist, thank you Soh

bottom of page