How to Boost Your Immune System

Supporting a healthy immune system goes beyond taking your daily multi-vitamin or chugging some vitamin C water.

The immune system, as outlined by the National Library of Medicine, is our frontline defense. Without an immune system, we would have no way to fight harmful intruders or changes that occur inside our body. The immune system’s main tasks are:

• to fight disease-causing germs (pathogens) like bacteria, viruses, parasites or fungi, and to remove them from the body.

• to recognize and neutralize harmful substances from the environment.

• to fight disease-causing changes in the body, such as cancer cells.

As the winds of cold and flu season blow in, the importance of a resilient immune system becomes strikingly clear. Your best defense against getting sick is living a healthy lifestyle.

Here are six ways to make sure your immune system is at its strongest this cold and flu season.

1. Nourish your body with nutrient-rich foods

Your immune system thrives on the nutrients you provide it. A balanced diet rich in vitamins, minerals, antioxidants and fiber is crucial for optimal immune function.

Antioxidants specifically help decrease inflammation by counteracting free radicals, the troublemakers responsible for our inflammatory responses. Why is this good? Chronic inflammation is linked to several health ailments, including cardiovascular disease, Alzheimer’s and certain malignant cancers. 

The fiber in plants extends beyond digestive benefits. It nourishes the ecosystem of your gut’s microbiome (we call them good bugs). They can improve your immunity and prevent harmful pathogens from entering your body. 

Incorporate a rainbow of fruits and vegetables in your meals to ensure you’re getting a variety of nutrients. In fact, half your plate should be fruits and vegetables. Foods like citrus fruits, berries, leafy greens, bell peppers and broccoli are packed with immune-boosting goodness.

2. Hydrate, hydrate, hydrate

We all know that water is important for our health, but do you know how pivotal it can be to helping your body fight infection? Water is an important component of your lymphatic fluid, which travels through a separate system of vessels. 

The lymphatic fluid is full of specialized white blood cells which orchestrate the body’s immune responses. Basically, they combat infections while eliminating waste products, toxins and pathogens from the body – this includes bacteria and viruses. 

Herbal teas and broths can also contribute to your fluid intake while providing additional health benefits. The average, healthy adult should be drinking 3.7 liters of fluid a day for men and 2.7 liters of fluids a day for women. 

3. Prioritize sleep

Quality sleep is a cornerstone of good health. When you are sleeping, your body repairs and regenerates, and your immune system produces essential proteins to combat infections. Aim for 7-9 hours of uninterrupted sleep each night to give your body the rest it deserves. 

Quick tips for quality sleep

1. Prioritize consistent sleep schedule: Establishing a consistent sleep routine can significantly enhance the quality of your sleep. Going to bed and waking up at the same time every day regulates your body’s internal clock, or circadian rhythm, which promotes more rejuvenating sleep cycles. 

2. Optimize your sleep environment: Crafting a conducive environment can significantly influence your sleep quality. Ensure your bedroom is cool, dark and quiet. Additionally, consider using blackout curtains, white noise machines or earplugs to create a serene sleeping space.

3. Create a relaxing bedtime ritual: Engage in calming activities before bed to signal your body it’s time to wind down. Consider practices such as reading a book, taking a warm bath or practicing relaxation techniques like deep breathing or gentle yoga. Minimize exposure to screens and bright lights, as these can suppress the production of melatonin, a hormone that aids sleep. 

4. Get plenty of Vitamin D

Vitamin D, often referred to as the sunshine vitamin, plays a crucial role in immune function. It modulates the innate and adaptive immune responses and can play a role in increasing autoimmunity and susceptibility to infection. Spending time outdoors and getting sunlight exposure can help your body produce Vitamin D naturally. Additionally, include foods rich in Vitamin D, such as fatty fish, dairy products and eggs, in your diet. 

5. Probiotics for gut health

A significant portion of your immune system resides in your gut. The ecosystem not only aids digestion but also exerts substantial influence over immune responses, making a healthy gut environment pivotal for immune robustness. 

Probiotics, beneficial bacteria found in foods like yogurt, kefir, sauerkraut and kimchi play a pivotal role in maintaining gut equilibrium. By incorporating these probiotic-rich foods into your diet, you can actively promote the growth of beneficial microbes that contribute to immune fortification. 

If you don’t eat regularly fermented foods, probiotic supplements may be the best option for you. It’s best to meet with a medical professional to discuss which probiotic is best for you and your lifestyle. 

6. Manage your stress levels 

Chronic stress can weaken your immune system over time and (here it is again) cause inflammation. When faced with stressors, whether they are physical or psychological, the body releases stress hormones like cortisol. While these hormones are essential in the short term to prepare the body for action, prolonged exposure to high levels of cortisol can disrupt the intricate balance of the immune system. 

Finding effective stress management techniques is vital. Consider practicing mindfulness, deep breathing, meditation, yoga or engaging in hobbies you enjoy. 

Agile is here for your most common health concerns

While we can take steps to strengthen our immune system, we will all struggle with our health at some point. Whether it's addressing allergies, heartburn, migraines or any other concern, our comprehensive range of services is designed to provide you with the care and guidance you need.

Agile offers our patients convenient, virtual care across the U.S. for your most common medical conditions. Our network of providers are ready to address your unique concerns to deliver effective, personalized treatment in a timely manner. 

To tap into fast, cost-effective care now, schedule a consultation with one of our licensed clinicians!