6 simple ways to boost your immune system

Your immune system is constantly working to detect and fight off infections. These could be caused by bacteria, such as Salmonella, or by a virus, such as the flu. 

Like all your body’s systems, the immune system functions best when you take proper care of it. But how do you do that? Are there any simple ways to keep your body at peak readiness to fend off disease? 

We went to Roy Chemaly, M.D., our department chair of Infectious Diseases, Infection Control and Employee Health. Here are six tips he shared to boost your immune system. 

Eat a healthy diet

Like any engine, your body relies on the quality of fuel you give it to perform at its best. If you nourish it with the best foods, it will repay you with more energy and a stronger immune system. But don’t be deceived by any claims to the contrary: it’s better to get your nourishment from whole foods rather than supplements.  

“There’s a lot of talk about vitamin C and zinc to fight off respiratory illnesses,” says Chemaly. “But you don’t need any supplements to get those nutrients. They are already in various foods. Just eat healthy and avoid added sugars.” 

So, what does “eating healthy” look like? 

Focus on making two-thirds of each meal a mix of vegetables, fruits, nuts and whole grains. These foods contain valuable antioxidants and phytochemicals, or natural substances found in plants that your body uses to keep you healthy. The remaining third of your meal should be lean proteins, like chicken or fish, or plant-based proteins, like beans or tofu. 

Get some exercise

There’s just no getting around it: your body needs to move regularly, and your cardiovascular system needs to be challenged to be at its best. 

“Your health is always going to be linked to physical activity,” says Chemaly. “It improves your heart and lung function, and it boosts your immune system.” 

Chemaly recommends regular, low-impact exercise at a moderate pace for best results. That means getting your heart rate high enough that you can talk comfortably, but not sing. 

“Get up and walk around a little bit, or climb the stairs. Bike outside or use a stationary bike at home,” he says.   

If you find yourself slipping into a more sedentary lifestyle, your whole body will slow down. And that includes your immune system. So, aim for at least 150 minutes of moderate exercise per week. Or, you can do 75 minutes of more vigorous exercise. 

Take sleep seriously

Never underestimate the power of sleep. If you don’t get enough of it, your immune system could be missing out on a vital opportunity to keep you healthy.  

Why? Because your body produces certain proteins that fight off infection and inflammation, and it deploys them while you’re asleep. 

“Sleep is so important,” says Chemaly. “Getting enough rest really does improve your immune system.” 

If you’re struggling with insomnia, you can take several steps to get a better night’s rest. Start by turning off electronic devices like tablets and TVs at least an hour before bedtime. Keep your bedroom dark and cool and try to go to bed and wake up at about the same time each day. You can find more ways to establish good sleep habits here.