5 Natural Ways to Improve Your Immunity

Here are the 5 proactive steps you can take to naturally boost your immune system function and improve your overall health.

When it’s cold and flu season, you’ll see immunity-boosting supplements and products pop up in stores near you and in social media advertisements. Is strengthening your immune system as easy as consuming a mix of vitamin and mineral supplements? Well, the answer is no!

Your immune system is a complex network of cells, organs, and proteins that act as your body’s natural defense system. It fights off bacteria, viruses, and other disease-causing organisms and protects you from getting ill.

But your immune system operates as a finely tuned network–strong enough to ward off infections and illnesses, yet doesn’t overreact unnecessarily. To achieve this fine-tuning, your immune system function is regulated by several factors and responds dynamically to the changes happening in your body.

Like we mentioned, complex.

To optimize your immune system function, consider these natural strategies—none of which require taking an immunity-boosting supplement. From fighting off the common cold to managing flu or COVID-19, here’s how you can support your immune system effectively:

1. Exercise

Staying active can be the key to a robust immune system. Regular physical activity at moderate intensity acts as a supportive tool in mobilizing your immune cells and improving your immune surveillance by helping them detect and react to infections.

What if you could achieve this immune system boost by just exercising for 15 minutes daily?

Yes!

Exercise with Oxygen Therapy (EWOT) can help you boost your immune system function through the power of the dynamic exercise-oxygen duo. EWOT involves inhaling higher concentrations of oxygen while exercising, offering your body an oxygen surge.

Improve oxygen delivery to your cells, tissues, and organs.
Detoxify your body, thereby boosting your immune system function.
Reduce inflammation by enhancing circulation.
Increase the synthesis of antibodies and white blood cells.

2. Balanced, Nutritious Diet

We all know that what we eat influences our immune system function. Studies have shown that there’s a complex relationship between a person’s immune system functioning and a person’s nutrition status and food intake pattern. Research has also shown that deficiencies in key macronutrients—like selenium, zinc, iron, copper, folic acid, and vitamins A, B6, C, and E—can influence cellular immune responses.

So what can you do?

Eat as many fruits and veggies as you can, every single day. Good options include Citrus fruits, Red bell peppers, Broccoli, Spinach, Ginger and Garlic
Consume nuts and seeds, such as almonds, walnuts, and sunflower seeds, which are rich in vitamin B6, magnesium, and zinc.
Include lean protein sources in your diet (beans, legumes, fish and chicken)
Consume whole grains and foods rich in omega-3 fatty acids (fatty fish, flax seeds and walnuts)
Avoid consuming ultra-processed foods.

3. Hydration

How often have you been told to drink more water? Wondering why? Here’s how water acts as a natural immunity booster:

Detoxification
Healthy Digestion
Disease prevention
Better brain health
Regulation of body temperature
Saliva production
Protection of joints and tissues

You might be wondering, “How much water should I drink?” The water requirement is individualistic, and there’s no one-size-fits-all answer—your water needs depend on factors like your health condition, medications, fitness level, age, and more. A simple guideline is the 8x8 rule: aim for eight 8-ounce (236 ml) glasses of water a day, which totals about 2 liters. If you’re a breastfeeding mother or an athlete, your water intake should be higher and vary based on your specific activity level and body requirements.

Make hydration your mantra for a stronger immune system–drink up!

4. Good Quality Sleep

Did you know that lack of sleep can make you sick and delay your recovery? Research shows that sleep patterns and circadian rhythm can strongly influence immune function.

Wondering how?

While you sleep, your immune system releases cytokines, proteins that help regulate sleep and increase in response to infection or stress. Lack of sleep may reduce the synthesis of these protective cytokines and also reduce the levels of infection-fighting antibodies and cells.

Sleep deprivation can:

Increase the risk of infections.
Make you more vulnerable to the common cold or flu.
Cause persistent inflammation, contributing to an increased risk of diabetes, cardiovascular disease, pain, depression, and neurodegenerative diseases.

Now, you might ask, “How many hours of sleep do I need to bolster my immune system function?” According to the American Academy of Sleep Medicine, a healthy adult needs a minimum of 7 hours of sleep per night.

Related Reading: Stress Less, Sleep Better! – Optimal Breathing

5. Stress Management

We all experience stress from time to time; it’s a part of daily life. Whether it's short-term or chronic, stress can take a toll on both your physical and psychological health. But did you know that stress can actually make you sick? In the stress-immunity circuit, stress acts as a disruptor, throwing your immune system off balance and increasing your risk of illness. Taking proactive measures to de-stress yourself not only gives your mind a much-needed break but also lightens the load on your immune system.

Have you ever realized that the most effective stress buster and immunity booster—breathing—is right under your nose? Breathing at a normal rate of 12-20 breaths per minute keeps your oxygen-carbon dioxide balance in check. Anxiety and fear disrupt this balance, causing shallow, rapid breaths. Research shows that your brain associates emotions with specific breathing patterns. By focusing on your breath, you can regain control over your emotions.

Do You Really Need Immune-Boosting Supplements?

Even if immune-boosting supplements claim to help, there’s no magic pill for protecting yourself from illnesses. Your best defense is a balanced diet, regular physical activity, quality sleep, effective stress management, and healthy lifestyle choices. If you’re otherwise healthy and proactively incorporating all these into your daily routine, you don’t really need any immunity supplements. However, if you suspect a nutrient deficiency, it’s best to consult with your doctor before taking any supplements.