5 Simple Ways to Boost your Immune System

Dr Anita Nischal

Did someone at work today cough on you with an open mouth? Are you surrounded by someone who is battling a nasty cold? Did you forget to wash your hands before a meal? These are some of the major questions you might be facing nowadays and are nerve-wracking at the same time. The pandemic situation wants or rather needs us to stay healthy and functioning.

A strong immune system aids in keeping a person healthy. It’s your immune system’s job to protect your body against illness and disease. This complex system comprises cells in your blood, skin, tissues, bone marrow, and organs. So, when working they should defend your body against possibly harmful pathogens (like bacteria and viruses), and limit harm from non-infectious agents (like sunburn or cancer).

To protect your body from damage, every constituent of the immune system requires to accomplish precisely according to plan. The most exceptional way you can ensure that your immune system works well is to practice the good-for-you behaviours on a regular basis. In this article, we will learn how to boost your immune system via different ways such as adding immune system booster foods to your diet, consuming vitamins for the immune system, etc.

5 Simple Ways To Boost Immune System Quickly

The right defence is to choose a healthy lifestyle. Following an overall good-health regime is your best bet for boosting your immune system. Every part of your body, along with the immune system, functions better when vulnerable to environmental attacks. However, you can continue to stay immune by following healthy-living tips.

1. Adequate sleep

Sleep and immunity are thoroughly linked. Insufficient or poor-quality sleep leads to an advanced vulnerability to sickness. Getting adequate rest & sleep may toughen your natural immunity. So, adults should aim to get seven or more hours of sleep, while teens need 8–10 hours and younger children and infants up to 14 hours of proper sleep.

2. Engage in exercise

Research shows that even a single period of moderate exercise can boost the efficiency of the immune system. Besides, exercise done on a consistent basis may decrease inflammation and help your immune cells redevelop recurrently. Some of the best moderate exercises include brisk walking, jogging, steady bicycling, swimming, and light hiking.

3. Control your stress levels

Releasing stress and anxiety are essential to immune health. Long-term stress endorses inflammation, as well as differences in immune cell function. To be specific, protracted psychological stress can overpower the immune response.

Also Read: Eliminate Stress Else You Might Have these Side-effects

4. Limit sugar intake

Emerging research recommends that added sugars and refined carbs may turn you obese. You should endeavour to limit your sugar intake to less than 5% of your daily calories.

5. Eat immune-boosting foods

Healthy immune-boosting foods lift your body’s immune retort to pathogens by reducing inflammation. Apart from these, immune system booster foods are whole plant foods & fermented foods. Fermented foods are rich in bacteria called probiotics, which aids in the digestive tract.

Also Study: 7 Foods that Cause Inflammation: Avoid these Inflammatory Foods from Today

Immune System Booster Foods


If you are seeking ways to strengthen your immune system, then your first step should be to plan your meals. These should contain powerful immune system booster foods items which are as follows.

Immune Booster Foods Components of Immune System Booster Foods
Citrus fruits They are enriched with vitamin C, which helps strengthen your immune system
Broccoli Packed with vitamins A, C, E and fibre
Garlic It suffices the requirement of zinc to your body
Ginger It decreases inflammation
Spinach Rich in vitamin C
Almonds This powerful antioxidant supports healthy immune system
Poultry Chicken & turkey are high in vitamin B-6

Other immune system booster foods are papaya, green tea, kiwi, shellfish, sunflower seeds & red bell peppers.

Improve Immunity with Vitamins for Immune System

Ojus’ +Immune supplement, an immune system booster vitamin, has natural antibiotic and immunity-boosting properties to avert and ease cough, cold, headaches and infections. For rapid relief, It is recommended that you should take it from the initial signs of sickness like a runny nose, body aches, itchy throat, and weakness.


A pure, effective and time-trusted remedy, containing numerous vitamins like A, B, C, D, and E, along with dash elements of zinc and selenium. With benefits from Echinacea, ginger, and other herbal ingredients for immune enhancement, these best immune system booster vitamins can recharge your immune system.

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An assortment of immune boosting foods is the key to correct nutrition. Eating immune system booster foods won’t be sufficient to help fight off the flu or other infections. You need to pay attention to serving sizes and recommended vitamins for the immune system as well.

Start with flu prevention basics and make several lifestyle and dietary variations today to strengthen your immune system. These include lowering your sugar intake, staying hydrated, working out regularly, taking adequate sleep, and reducing work overload.

Moreover, immune system booster vitamins can reinforce your body’s defences against harmful pathogens.

Want to know more about the healthy immune system or the working of the immune system, drop down your queries in the comment section below.

The best way to boost your immune system is to increase your intake of immune system booster foods, stay hydrated, maintain your stress levels and consume immune system booster vitamins.

Exercise is crucial for people who have psoriasis as this can maintain a healthy immune system. Furthermore, you can also take some of the best vitamins for the immune system, which will help you to strengthen your immune system.

Inhabiting some of the healthy habits like quitting smoking, drinking in moderation, exercising regularly, and taking immune system booster foods can help you to fight cancer.

A healthy immune system may clear HPV swiftly. Boost your immune system by indulging in healthy dietary habits like immune boosting foods. Also, you can start consuming immune system booster vitamins.

Vitamin C, or ascorbic acid, is a water-soluble vitamin considered for its role in supporting a healthy immune system. And, this vitamin for the immune system aids in boosting the immune system, leading to the overall health of an individual.

The top-notch vitamins for the immune system are Vitamin C, Vitamin E, Vitamin A, Vitamin D, Iron, Folic Acid, Zinc & Selenium.

The immune system protects your body from harmful substances, germs and cell changes that could make you ill and prone to diseases. For a healthy immune system, take immune boosting foods and immune system booster vitamins.

Yes, moderate activity is recommended for enhanced immunity of an individual. Exercise improves overall fitness, which is a proven way for boosting immune system. The daily workout sessions enhances the defense mechanism of our body against infections.

Sex enhances the body’s ability to make protective antibodies against viruses, bacteria, and other germs that can trigger illnesses. Of course, there are more vital things to boost immune system than having a good sex life.

Taking Zinc can combat the common cold symptoms. Also, the studies state that cold symptoms cleared up more rapidly in people who took a zinc dosage of 13.3 mg every 2–3 hours than those who did not take it.

Yes, masturbation is an immune system booster. It functions by increasing cortisol levels, which can enhance immune functioning in small doses. Also, masturbation can reduce depression by improving the concentration of endorphins in the bloodstream.

The intake of antioxidant-rich foods and beverages such as ginger may combat inflammation and keep your immune system healthy. Many suggest that ginger is a thing to boost the immune system.