The immune system plays a vital role in defending the body against harmful pathogens and maintaining overall health. It must function with balance and be strong enough to fight infections but should not be overly reactive, which may lead to allergies or autoimmune conditions. Fortunately, several evidence-based lifestyle practices can naturally support and strengthen immune function. In this article, we explore effective strategies to support immune health, supported by current medical knowledge.
Important Disclaimer: This article provides general wellness information and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or before making any changes to your health regimen.
Effective Strategies to Strengthen Immune Power
1. Exercise Daily
Regular physical activity is known to enhance immune competence [1, 2]. Moderate-intensity exercise, such as brisk walking, swimming, or cycling, stimulates circulation and supports the movement of immune cells throughout the body. It has been shown to reduce inflammation, improve immune surveillance, and lower the risk of chronic diseases like Type 2 diabetes and cardiovascular conditions [2]. Importantly, it’s crucial to understand that excessive or high-intensity exercise without adequate recovery can suppress immune function, so balance is key [3]. Long-term exercise habits may contribute to a more responsive and resilient immune system.
2. Cut Down On The Extra Sugar
Numerous studies show that excessive consumption of added sugars and refined carbs may contribute to weight gain, which is a key factor in the development of overweight and obesity [4]. Studies suggest that obese people are more vulnerable to getting sick. Limiting the amount of sugar you eat can reduce inflammation and help you manage weight, lowering your risk of long-term health problems, like type 2 diabetes and heart disease. High sugar intake can also transiently impair the function of certain white blood cells responsible for fighting infection [5].
3. Sustain a Nutritious Diet
Nutrition is a cornerstone of immune health [6]. A balanced diet that includes a variety of vegetables, fruits, legumes, whole grains, lean proteins, and healthy fats provides essential micronutrients such as vitamins A, C, D, E, B6, B12, and minerals like zinc, selenium, iron, and copper. These nutrients are required for antibody production, white blood cell development, and cellular repair [6]. Protein, in particular, provides amino acids that serve as the building blocks for immune cells. The amino acids in this macronutrient help establish and repair immune cells, so a lack of them will weaken your body’s natural ability to fight infections. Diets that emphasise plant-based diversity and minimally processed foods offer additional antioxidant and anti-inflammatory benefits, which are crucial for maintaining immune balance.
4. Stay Hydrated
Hydration plays a critical role in supporting immune defence. Water is essential for the production and circulation of lymph, a fluid that transports immune cells throughout the body [7]. Dehydration can slow lymphatic flow, impairing immune surveillance and response. Even in the absence of sweating or physical activity, fluid losses occur through respiration, urine, and stool. Prioritising water over sugary beverages or alcohol is important, as the latter can have immunosuppressive effects [8]. Chronic dehydration may affect cognitive function, cardiovascular performance, and renal health, all of which indirectly influence immune resilience.
5. Get Adequate Sleep
Sleep and immunity are inextricably linked. Sleep is essential to support immunity because it rejuvenates the body. Even when you’re sleeping, your body is working, producing infection-fighting molecules known as cytokines and other immune cells [9]. Your immune system may be less able to defend your body against harmful invasions if you lack sleep, increasing your chances of getting sick. Insufficient sleep raises cortisol levels, which has a suppressive effect on the immune system [10]. So get enough sleep to support immunity, aiming for 7-9 hours for most adults.
6. Take Control Of Your Stress Levels
Chronic psychological stress has been shown to impair the immune response by increasing cortisol production, which can suppress the activity of immune cells and inflammatory signalling [11]. Over time, unmanaged stress can increase susceptibility to infections and inflammatory diseases. For example, persistent stress can impair wound healing and vaccine effectiveness [12]. While individual responses to stress vary, mindfulness practices such as meditation, yoga, deep breathing, or even laughter have been found to improve immune markers and enhance mood. Social connections and time spent with loved ones can also buffer stress and promote well-being.
7. Prioritize Whole Foods and Limit Highly Processed Ingredients
Focusing on a diet rich in vegetables, fruits, low-fat milk, and whole grains is essential for optimal immune function. Highly processed foods, artificial colours and flavours, and excess chemical preservatives should be avoided. While occasional indulgence is fine, a diet consistently loaded with these elements may contribute to inflammation and weaken the immune system over time [13].
8. Get Vaccinated Against Common Infectious Diseases
Vaccination is one of the most effective tools to strengthen immunity against specific infectious diseases [14]. Immunisations introduce a harmless part of the pathogen to the immune system, prompting the creation of memory cells that recognise and respond quickly upon future exposure. Data from public health studies consistently show that vaccines are safe, rigorously tested, and form the cornerstone of public health prevention strategies [15]. Booster doses may be required as immunity wanes with age or time. Regularly follow recommended vaccination schedules, including annual flu shots and COVID-19 boosters, as advised by your physician.
9. Practice Good Hygiene to Prevent Infection Spread
Good hygiene is the foundation for preventing the spread of infectious diseases, allowing your immune system to focus on other threats. Personal hygiene, such as frequent and thorough hand washing with soap and water for at least 20 seconds, and using hand sanitiser when soap is unavailable, can significantly help prevent infection spread [16]. Most infections are caused by touching contaminated surfaces and then touching our eyes, nose, or mouth. Other simple habits like clipping your nails can all help reduce the risk of infection. Cover your mouth and nose when coughing or sneezing (preferably with your elbow) to avoid spreading droplets. If you’re sick, stay home (self-isolate) to avoid spreading your microbes. This point consolidates the information from the original points 9 and 10 to eliminate repetition.
References
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[2] Da Silveira, M. P., Da Silva Fagundes, K. K., Bizuti, M. R., Starck, É., Rossi, R. C., & De Resende E Silva, D. T. (2020). Physical exercise as a tool to help the immune system against COVID-19: an integrative review of the current literature. Clinical and Experimental Medicine, 21(1), 15–28. https://doi.org/10.1007/s10238-020-00650-3
[3] Shao, T., Verma, H. K., Pande, B., Costanzo, V., Ye, W., Cai, Y., & Bhaskar, L. V. K. S. (2021). Physical activity and nutritional influence on immune function: an important strategy to improve immunity and health status. Frontiers in Physiology, 12. https://doi.org/10.3389/fphys.2021.751374
[4] Gillespie, K. M., Kemps, E., White, M. J., & Bartlett, S. E. (2023). The Impact of Free Sugar On Human Health—A Narrative Review. Nutrients, 15(4), 889. https://doi.org/10.3390/nu15040889
[5] Patil, A. P., Patil, T. M., Shinde, A. R., Vakhariya, R. R., Mohite, S. K., & Magdum, C. S. (2021). Nutrition, Lifestyle & Immunity: Maintaining Optimal Immune Function & Boost Our Immunity. Asian Journal of Pharmaceutical Research and Development, 9(3), 129–136. https://doi.org/10.22270/ajprd.v9i3.970
[6] Munteanu, C., & Schwartz, B. (2022). The relationship between nutrition and the immune system. Frontiers in Nutrition, 9. https://doi.org/10.3389/fnut.2022.1082500
[7] Srivastava, S., & Shivananda, S. (2024). Connecting the dots: hydration, micronutrients, and immunity. Journal of The Association of Physicians of India, 72(6 Suppl 1), 25–30. https://www.japi.org/article/japi-72-6-s1-25
[8] Veldkamp, R. (2022). Hydration: A key component to healthy immunity. The European Journal of Nutrition & Food Safety, 14(2), 1-10. https://doi.org/10.9734/ejnfs/2022/v14i230467
[9] Garbarino, S., Lanteri, P., Bragazzi, N. L., Magnavita, N., & Scoditti, E. (2021). Role of sleep deprivation in immune-related disease risk and outcomes. Communications Biology, 4(1). https://doi.org/10.1038/s42003-021-02825-4
[10] Besedovsky, L., Lange, T., & Born, J. (2019). Sleep and immune function. Pflugers Archiv: European Journal of Physiology, 471(3), 337–350. https://doi.org/10.1007/s00424-019-02206-z
[11] Alotiby, A. (2024). Immunology of stress: A review article. Journal of Clinical Medicine, 13(21), 6394. https://doi.org/10.3390/jcm13216394
[12] Dhabhar, F. S. (2014). Stress-induced impairment of immune function: The role of corticosteroids and the HPA axis. In Encyclopedia of Endocrine Diseases (2nd ed., pp. 60-70). Academic Press. https://doi.org/10.1016/B978-0-12-801238-3.00078-4
[13] Hofman, M. S., Gmeiner, O., & Veldkamp, R. (2020). Ultra-processed foods and the immune system: A review. Food and Chemical Toxicology, 140, 111388. https://doi.org/10.1016/j.fct.2020.111388
[14] Rahman, M. A., Gelanew, T., Barman, S., & Nainu, F. (2024). Editorial: Vaccine-induced innate immunity and its role in viral infections. Frontiers in Immunology, 15. https://doi.org/10.3389/fimmu.2024.1440061
[15] Greenwood, B. (2014). The contribution of vaccination to global health. Science & Technology, 27(1), 21-25. https://doi.org/10.1016/j.jiph.2013.11.002
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