A strong immune system protects the body against infections, diseases, and chronic illnesses. As we gather more information on how genetics plays a role in our immunity, it is essential to consider lifestyle factors established to improve it. “Research-backed strategies can help enhance immunity naturally,” said clinical dietitian Garima Goyal.
Here are seven science-supported ways to strengthen your immune system.
Prioritise a nutrient-rich diet
A well-balanced diet provides essential vitamins and minerals that support immune health.
*Vitamin C: Found in citrus fruits, bell peppers, and strawberries, it enhances immune cell function and reduces inflammation.
*Vitamin D: Deficiency in vitamin D is linked to increased susceptibility to infections. Sun exposure and foods like fatty fish and fortified dairy help maintain levels.
*Zinc: This mineral, found in nuts, seeds, and legumes, supports immune cell activity and wound healing.
*Probiotics: Fermented foods like yogurt and kimchi promote gut health, which is crucial for immunity.
Get enough quality sleep
Sleep is crucial for immune regulation. Chronic sleep deprivation increases inflammation and reduces the production of protective cytokines. “Aim for 7–9 hours of sleep per night to enhance immune response and overall well-being,” said Goyal.
Engage in regular physical activity
Moderate exercise boosts the circulation of immune cells, helping the body detect and fight pathogens more efficiently. According to Goyal, studies show that regular physical activity reduces the risk of infections and chronic diseases. However, excessive exercise without proper recovery can weaken immunity. “Aim for 150 minutes of moderate exercise per week as recommended by the World Health Organization (WHO),” Goyal shared.
Manage stress effectively
Chronic stress increases cortisol levels, suppressing immune function and leading to inflammation. Strategies to manage stress include mindfulness meditation, yoga, deep breathing exercises, spending time in nature, and engaging in hobbies and social activities.
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Reducing stress benefits mental health and strengthens immunity, shared Goyal.
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Stay hydrated
Water is essential for transporting nutrients and removing toxins from the body. “Dehydration can impair immune function by affecting lymph production, which carries immune cells throughout the body. Aim to drink 2–3 liters of water daily, depending on activity level and climate. Herbal teas and water-rich fruits like watermelon also help maintain hydration,” said Goyal.
Maintain good hygiene and vaccination
Practicing proper hygiene and staying up to date on vaccinations are crucial for preventing infections.
Handwashing: Regular handwashing with soap reduces the spread of viruses and bacteria.
Vaccinations: Vaccines strengthen immunity by training the body to recognize and fight specific pathogens, significantly reducing disease severity.
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Avoid smoking and alcohol consumption
Smoking weakens the immune system by damaging the lungs and reducing oxygen supply to immune cells. “Excessive alcohol consumption suppresses the body’s ability to fight infections,” said Goyal, adding that quitting smoking and alcohol intake significantly improve immune function and overall health.
A strong immune system is built through a combination of healthy eating, quality sleep, regular exercise, stress management, hydration, good hygiene, and avoiding harmful substances. “Making these evidence-based lifestyle changes can help reduce the risk of infections and promote long-term well-being,” said Goyal.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
