How can I boost my immune system naturally?
No one likes getting sick, and it’s common to wonder how to improve or strengthen your immune system. Because your immune system is complex, there’s no fast and easy answer that works for everyone on how to build it up. That’s why it’s important to talk to a healthcare provider. They can give you individualized advice based on your medical history. They’ll also talk to you about your lifestyle and daily habits to see what changes you can make.
Here are some general tips to keep your immune system running smoothly:
- Fill your plate with healthy foods. Fruits, veggies, lean sources of protein and whole grains are just some examples of foods that bolster immune function. Talk to your provider about how different ways of eating, like the Mediterranean diet, can help give you the vitamins you need for a healthy immune system.
- Build exercise into your daily routine. Exercise helps many aspects of your health, including your immune function. Your provider can help you get started with an exercise plan that fits your medical needs and lifestyle.
- Keep a weight that’s healthy for you. Researchers have linked a body mass index (BMI) greater than 30 (obesity) to poorer immune function. Ask your provider what your target weight range should be, and work together to reach it.
- Catch enough ZZZs. Not getting enough sleep can prevent your immune system from working as it should.
- Stay up-to-date on vaccines. Vaccines train your body to fight off germs that can make you sick. Talk to your provider about which vaccines you need and when.
- Avoid smoking and all tobacco products. Tobacco use raises your risk for conditions that can harm your immune system, like rheumatoid arthritis. If you use tobacco, talk to your provider about effective ways to quit.
Additional Common Questions
Why is my immune system so weak?
Many different medical conditions, medications and lifestyle factors can weaken your immune system and prevent it from defending you as well as it should. If you feel like you’re always sick or have symptoms that never go away, make an appointment with a healthcare provider. They’ll determine if you have a weak immune system and what’s causing the issue.