How to improve immune system? Useful tips on how to boost your immune response!

Written by Anjelina Ivanov

The immune system is our “inner healer” that fights the diseases and viruses that are all around us. It is a complex mechanism that is responsible for recognizing a pathogen and neutralizing it. It is a complex-interconnected structure and is made up of a whole network of special cells, tissues and organs that provide a protection at different levels. The strength of the immune system therefore depends on the state of the body and its proper functioning as a whole. In order to work in our favor, we need to take good care of our body. In today’s article, you will find out how to improve immune system so that it is always able to do its best to protect us!

How to improve the immune system?

how to improve immune system useful tips healthy living


As already mentioned, immunity is not a single organ, but a whole system. It acts even at the cellular level. Because it is a really complex mechanism, there is no exact data to show that a certain pill or herb will by all means boost the immune system. However, scientists are convinced of the fact that a healthy lifestyle definitely helps in making a person fight off diseases faster, or they may not even get ill! In this line of thought, the way we live is not to be underestimated at all! Before we give you some helpful tips on how to boost your immunity, we’ll take a look at what causes it to be weakened, so you can avoid them as much as possible for the sake of your health!

What causes a weak immune system?

signs of a weak immune system stuffy nose and sickness


There is still so much to learn about the immune system because the knowledge of how it works and what it is affected by is extremely limited. It is not yet known whether it is influenced more by genes or by external factors. Studies show, however, that the function of the immune system and even acquired immunity is determined by genetics. Still, the functioning of some parts of the immune system depends mostly on external factors. We will now take a look at the most common causes of weak immune system! External factors that negatively affect the immune response are:

  • poor nutrition
  • lack of sleep
  • a sedentary lifestyle
  • too much stress
  • colds and infectious diseases
  • persistent fatigue or chronic fatigue syndrome

3 tips on how to boost your immune system

how to improve immune system tips and useful advice

The aforementioned external factors that negatively affect the immune system should be avoided in any case! Now let’s see what you should emphasize in your daily regime to boost your immunity and enjoy a healthy body and spirit!

A healthy, balanced diet

how to boost your immune system fruits and vegetables

Food is our engine and main source of energy. Needless to say, you need to consume plenty of fruits and vegetables, and preferably raw. They need to make up at least 50% of your daily food intake. Why is this so important? It is crucial in order to achieve a state of the body where the processes of purification prevail. Avoid fatty foods and the ones that are high in sugar. In fact, sugar lowers the body’s pH, and in an acidic environment various bacteria and microorganisms start to multiply!

Products that strengthen immunity and should be present in your daily menu are:

  1. Citrus fruits (lemon, orange, grapefruit or tangerine) are a source of vitamin C, which is important for the normal functioning of the immune system.
  2. Dairy products. They are natural probiotics that are good for your stomach health.
  3. Fish has a lot of nutrients, as well as omega-3 fatty acids, which are necessary for the body.
  4. Seeds – sunflower seeds, nuts such as almonds and hazelnut, оlive and rapeseed oils. They all are rich in vitamin E.
  5. Ginger. It prevents the spread of infection, if any, and also for stuffy nose and sore throat.
  6. Green tea and black tea – these are rich in flavonoids, a type of antioxidants, and also have a proven ability to boost immune function.
  7. Honey. Adding honey to your diet is a great way to support your immune system. However, be aware that it can trigger allergies.

Regular physical activity

physical activity important for body and health immunity

We can talk a lot about the harm of a sedentary lifestyle, which is unfortunately more and more common among people nowadays. However, we will focus on the benefits of regular physical activity. It represents a positive stress for the body, and thus it trains the immune system. In fact, people who exercise get sick less often. Sport regulates sleep patterns (which we will talk about in a moment). Also, physical activity helps fight obesity, which is extremely dangerous for a person’s health.

Healthy sleep

going to bed early for healthy sleep waking up early as well

All the essential hormones are produced during our night sleep. This is why it is so necessary for our health. Moreover, we need to go to bed earlier – at least at 21:00-22:00 o’clock. The modern habit of staying up late in front of the TV or computer is not good at all. It is at these earlier hours that is the ideal time for healthy sleep. To make it easier to fall asleep at night, listening to pleasant music or meditation an hour or two before bed is recommended to allow the body to relax and prepare for sleep. The emotional load of movies, books, computer games, etc. can only put a strain on the body and prevent it from indulging in sweet healthy sleep!

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