9 Best Ways to Boost the Immune System Naturally

Specific changes in lifestyle and diet plan might boost the healthy immune system naturally. The person with a weak immune system must stick to the new and improved changes in diet plan and lifestyle to get rapid improvement. Rather than taking medicine and supplement it is the best ways to boost the immune system naturally.

These changes will make the immune system as well the body stronger to fight against the harmful virus, bacteria, disease-enhancing organisms, or pathogens.

A person can follow the below stated natural habit to build a robust immune system.

9 Best Ways to Boost the Immune System Naturally

1. Consume more plant food

plant food

Consume more fresh fruits and vegetables every day rather than taking synthetic juice. A few best plant foods are legumes, seeds, vegetables, nuts, and fruits.

Green vegetables are enriched with antioxidants and nutrients. These plant foods will boost immune function.

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Intake Vitamin A, Vitamin C, and Vitamin E riched foods, and vegetables in your dish regularly. Every day take at least one citrus fruit for better immunity.

WBC (White blood cells) are the key element to fight off infection. Regular intake of Vitamin – C helps to build more WBC.

Regular taking vitamin-C enrich fruits develops robust immune health and reduces the chanced of the common cold.

The fibres of the plant foods will increase gut microbiome. These are the good bacteria that improve gut functions.

This gut microbiome will enhance the immune system to defend against bacteria and other pathogens. S will also reduce the tendency to get infected easily.

2. Have enough and sound sleep

Poor quality or scanty sleeping habits suppresses your immune system and increases the tendency to become sick quickly. You can try this

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The study revealed that people who sleep less than six hours at night become susceptible to the cold and flu.

Have an enjoyable and long sleep will help to build a strong immunity quickly. People often sleep more when they are sick.

This process will help the person to give the immune system a chance to fight efficiently against the disease-enhancing germs.

According to National sleep foundation, every teenager needs to have an eight to ten-hours sound sleep every night for a healthy body. At the same time, adults should follow seven hours of sleeping habits every night.

The babies and children need to have a fourteen-hours good quality sleep.

3. Have probiotics or fermented foods

probiotics or fermented foods

Fermented foods are usually enriched with probiotics. Probiotics are the good bacteria for our body. The digestive tract is profound with probiotics.

The best sources of probiotics are natto, yoghurt, sauerkraut, kefir, and kimchi .

The immune system and the gut are interrelated with each other.

Probiotic and fermented foods increase the capacity of the immune system by identifying the target pathogen.

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According to the study result, babies who consumed 70 ml milk (fermented) daily facing twenty percent less infection than other babies.

If an individual can’t take fermented foods daily, a probiotic supplement is another option to boost the immune system.

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4. Add healthy fats to the diet chart

The fats of salmon and olive oil are considering as solid fat to the immune system. They increase immunity against pathogens by lowering the inflammation.

Low-level inflammation is a common form of response to injury or stress. The immune system can suppress by chronic or severe swelling.

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Olive oil has anti-inflammatory properties. This fat decreases the risk of diabetes (type 2) and heart disease.

This anti-inflammatory property might help the immune system to fight against disease-enhancing bacteria and viruses.

Chia seeds and salmon are enriching with omega-3-fatty acid.

5. Do regular exercise 

Too much everything is always bad. Likewise, over-exercise sometimes reduces the immunity power. There are also several other health benefits to do exercise regularly.

A person needs to follow a moderate or light exercise daily. That will help to increase the immunity power.

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According to many reliable study results, moderate exercise daily will increase the vaccine response. So, regular activities increase the level of immunity.

Another benefit of moderate exercise daily is immune cell regeneration.

This pattern of exercise will increase the rate of immune cell regeneration regularly. This habit will also reduce inflammation.

Cycling, brisk walking, swimming, light hiking, and swimming are a few examples of moderate exercise.

People need to set a goal of 150-minutes moderate exercise every week.

6. Reduce the sugar intake 

According to the research, having more carbohydrates and sugar increase the tendency of obesity and excessive weight gain. Excessive weight gain increases the tendency of getting sick frequently.

From a study, a result found that obese people require an almost two-time dose of vaccine to defend the flu virus than the people without obesity.

Reducing the sugar intake level will lower weight gain and inflammation. That also helps to reduce the risk of heart complications and diabetes (type 2).

Heart complications and diabetes (type 2) harm the immunity power effectively. Thus a curb in sugar from the diet plan will reduce this tendency of susceptibility to such health complications.

A person needs to lower the sugar intake to five per cent or less from their entire calorie diet of a day.

That means you need to skip at least two tablespoon sugar from a diet of 2000 kcal.

7. Reduce stress and be happy-healthy

Long-term stress results in increased inflammation and malfunctioning of the immune cells.

Continuous stress increases the blood pressure level, that leads to hypertension. Long term stress severely damages the brain.

A continuous and prolonged psychological stress will imbalance the immune response of children quickly. Stress can impact the immune system of any age group adversely.

Different mindfulness practices, yoga, meditation, journaling, and exercise will help to reduce stress levels and manage stress.

If the stress level is not manageable, an individual needs to consult with a licensed psychologist.

8. Have supplement but wisely

According to researches, the following mentioned supplements will help to increase immunity and fight against infectious diseases.


A study held on 146 heads. They were asking to take regular garlic for twelve weeks. The person who takes garlic becomes 30 percent resistant to the typical cold and cough than the other people.

Vitamin C: 

According to the research results, people having thousand to two-thousand-mg Vitamin C daily become 14 per cent resistant to common cough-cold-flu.

Eight per cent of the children having Vitamin C daily, also having a higher immune response to the common cough-flu-cold.


A survey held on 575 people. The results show that 33 percent of immune response increases against the cold. The immune response increases for the people who were taking 75 mg of zinc supplement daily.


It is found that the people taking Echinacea have a quick recovery from cough and cold.

Vitamin D:

People with Vitamin D deficiency are susceptible to different infections. A habit of regular Vitamin D intake will help to increase the immune power and response.

When the supplements cure the deficiency, there will not be any significant difference even after having Vitamin D supplements.


It is observed that it has significant benefits on respiratory infections caused by the virus. More research is going on to know the benefits of elderberry on the immune system.

9. Hydration

Stay hydrated 

Hydration does not directly destroy the virus, pathogen, bacteria, or disease-enhancing organisms. Dehydration creates a dysfunctionality in the physiological functions.

Dehydration triggers liver and kidney dysfunctionality, headache, digestion, mood swing, and interrupted focus. These will tend to increase the susceptibility to sickness.

Water is always beneficial to health as it doesn’t contain additives, added sugar, and calories. A person needs to have adequate water daily until the urine colour becomes pale yellow or transparent.

Synthetic drinks and tea have also hydrated the body. But you need to have these within limits as they contain added sugar, calorie, and fat.

Have water only when you feel about drinking. The older adults don’t feel the urge to have water generally. Older adults need to follow a water intake habit even though they don’t feel thirsty.


Few changes in lifestyle and food habits are the best ways to boost the immune system. Regular taking of green vegetables and fruits, along with a healthy diet, is the key to proper immune system functions.

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