5 Science-Backed Ways To Boost Your Immunity

5 Science-Backed Ways To Boost Your Immunity

To safely boost your immunity, you need more than just taking supplements, minerals, herbs, or vitamins. Actually, a delicate balance of many factors is required.

Your immune system has to be sophisticated and robust enough to help fight various infections and illnesses but not too strong to cause autoimmune disorders.

So let’s see what specialists recommend when it comes to strengthening your immune system.

How To Boost Your Immunity

Below are some of the best science-backed ways to boost your immunity:

1. Keep Your Recommended Vaccines Up-to-Date

The first step in ensuring you’re safe from infections and diseases is to keep your vaccines up-to-date.

Your immune system can benefit greatly from vaccines that help your body recognize infections and diseases and fight them off.

Your body can learn to fight pathogens via vaccination rather than through illnesses.

With the current Electronic Health Records (EHR) technology, you can follow up on your vaccines no matter where you are.

EHR interoperability ensures your health information can be shared between different healthcare providers and EHR systems, so you can get your vaccines even if you are outside your city.

2. Regular Exercise

Physical exercise does more than just lowering stress levels and build muscles. It is also essential for staying healthy by boosting the immune system.

It does this by enhancing your blood flow, thus making it easier for your infection-fighting organelles and immune cells to move faster throughout your body.

You don’t always need a punishing workout regime to improve your health. All you need is a half-hour of moderate or vigorous exercise per day. This is enough to stimulate your immunity.

You can choose activities such as jogging, swimming, walking, or biking.

3. Keep Your Body Hydrated

Keeping your body hydrated is crucial to supporting your immunity.

Your circulatory system contains a fluid called lymph, which comprises a high percentage of water. Lymph carries infection and disease-fighting cells around your body.

When you are dehydrated, the movement of lymph in your body slows down, meaning the infection-fighting cells will not move through your body as expected, compromising your immunity.

The amount of water you need to drink per day depends on your age and how much physical activity you get involved in.

4. Eat a Balanced Diet

Exercising goes hand-in-hand with maintaining a healthy eating habit. To ensure your immune system is strong, eat carbohydrates, vitamins, and protein daily.

Of particular importance are foods that provide your body with vitamins, such as fruits and vegetables, not forgetting other important foodstuffs like legumes, healthy fats, and whole grains.

The foods you eat should provide your body with micronutrients that can boost your immunity. These micronutrients include:

  • Vitamin B6 (found in potatoes, green vegetables, bananas, tuna, salmon, chicken, etc.);
  • Vitamin C (found in spinach, broccoli, tomatoes, strawberries, and citrus fruits);
  • Vitamin E (found in spinach, peanut butter, sunflower seeds, safflower oil, sunflower oil, almonds, etc.).

These nutrients aren’t stored in the body, so you need to take them daily.

5. Minimize Stress

High-stress levels can impair your immunity. When you are stressed, your body will initiate a response to help reduce the stress level. This response will lower your immunity, making your body susceptible to attack by disease-causing pathogens. That’s why you should avoid stress as much as possible.

You can do this by journaling, exercising, getting enough sleep, practicing yoga, meditating, or seeking help from a therapist or counselor (in the case of severe stress or depression).


Strengthening your immune system requires that you make various dietary and lifestyle changes.

The tips above can help you achieve this goal within the shortest time possible, but only if you are dedicated to the course.

You can also talk to your dietitian or healthcare provider for further guidance on how to safely boost your immunity.

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1 year ago

Thank you ”Beth Williams” for this great Information it was so helpful, I read it all and took so many notes which I am sure will help to increase my knowledge better. I will definitely read more of your articles and tell others about them.