Some effective ways to boost the immune system include eating a healthy and varied diet, drinking enough water throughout the day, getting quality sleep, and exercising regularly.
It is also important to keep vaccines up to date, since they train the immune system to fight infections, helping to prevent illnesses caused by viruses and bacteria or reduce their severity.
A weakened immune system means the body cannot fight infections effectively. This can show up through frequent, chronic, or severe infections, or delayed wound healing.
How to boost immune system quickly
Some practical tips on how to boost immune system include:
1. Eat a healthy diet
Following a balanced diet with fruits, vegetables, whole grains, legumes, tubers, and lean proteins is one of the best ways to support immune system health.
These foods provide essential vitamins, minerals, and antioxidants that help maintain immune function and protect immune cells from damage caused by free radicals.
2. Drink plenty of water
Drinking about 2 liters of water per day helps keep the immune system strong because water supports a healthy gut microbiota.
It is also essential for transporting nutrients through the body and removing microorganisms that can cause disease. Read more about the benefits of drinking water and find out other ways to incorporate it into your day.
3. Limit ultra-processed foods
Reducing the intake of ultra-processed foods such as instant noodles, packaged seasonings, soda, and sausages helps strengthen the immune system.
These foods are high in saturated fats, salt, and added sugars, which promote inflammation and disrupt gut microbiota, lowering immune defenses.
4. Exercise regularly
Doing aerobic and strength exercises regularly, for at least 150 minutes per week at moderate intensity, helps improve immune system function.
Exercise supports a healthy weight, better sleep, and overall well-being, while also reducing inflammation in the body.
5. Get enough sleep
Sleeping 7 to 9 hours per night is essential to boost immune system activity.
During sleep, the body repairs tissues, fights microorganisms, and produces cytokines that help defend against infections.
Also recommended: How to Fall Asleep Fast: 10 Tips for a Quicker Sleep tuasaude.com/en/how-to-fall-asleep-fast6. Avoid smoking
Not smoking and avoiding exposure to cigarette smoke helps the immune system work properly, since smoking weakens the body’s ability to fight disease.
Smoking also increases the risk of immune-related conditions such as rheumatoid arthritis.
7. Stay current with vaccines
Getting vaccines as recommended by a doctor and according to the annual schedule is a very effective way to boost immune system health.
Vaccines prepare the immune system to fight different infections by stimulating the body to produce antibodies that prevent or reduce the severity of diseases caused by viruses and bacteria.
8. Maintain a healthy weight
Keeping a healthy weight, avoiding both underweight and obesity, supports immune system balance.
Also recommended: Ideal Body Weight Calculator (According to Height & Age) tuasaude.com/en/ideal-weightBeing underweight can cause deficiencies in nutrients like vitamin A, zinc, copper, folate, and selenium, which are important for immunity.
Obesity is linked to chronic inflammation, which can impair immune cell activity and raise the risk of infections.
9. Manage stress
Lowering stress levels is another way to boost the immune system, since chronic stress interferes with immune function.
Relaxation practices such as yoga, deep breathing, and meditation are helpful for stress management.
Learn more about the symptoms of stress and how it can present.
10. Avoid excessive alcohol
Limiting alcohol consumption is also important to strengthen immunity.
Drinking too much alcohol over time can weaken the immune system and increase the risk of infections.
How to boost immune system in babies
One of the best ways to strengthen a baby’s immune system is exclusive breastfeeding until 6 months of age, and when possible, continuing until 2 years or longer.
Breast milk provides antibodies, proteins, probiotics, fats, and white blood cells that help the immune system develop properly.
It is also important to keep the baby’s vaccines up to date and maintain healthy habits, such as avoiding exposure to cigarette smoke.
Supplements to boost immune system
Vitamin and mineral supplements can help strengthen immunity, but they should only be used if prescribed by a doctor or nutritionist, especially for people at risk of or with nutritional deficiencies.
Other supplements and natural remedies that may support immune health include bovine colostrum, echinacea tea, ginger tea, and propolis extract.