20 Ways to Boost Your Immune System Naturally (for a healthier lifestyle)

20 Ways to Boost Your Immune System Naturally

The body’s immune system essentially depends on our diet and lifestyle. It comprises of special organs, cells, and chemicals that fight off pathogens and prevent us from becoming ill. Although these days we have various medicines at our doorstep to counteract these illnesses, it is also important to boost your immune systems naturally so that we are healthier in the long run.

To make sure our immune system is functioning well, we need to take great care of our body so that it is always healthy and strong.

If you’re looking to do simple everyday activities to boost your immune system naturally, you’ve come to the right place. The following 20 tips are the key to a strong immune system:


Studies show that the type of diet we follow determines how well our immune system fights off infections. To boost your immunity naturally, the following foods are recommended:

  • Vitamin C rich foods such as kiwi, broccoli, etc.
  • Garlic
  • Berries, spinach, carrots, etc. and other foods that contain antioxidants
  • Sources of prebiotics such as asparagus, plantains, artichokes, etc.


Supplements such as Vitamin D can be taken daily in a small dose for those who are lacking in it. These vitamins already exist on our bodies, but certain lifestyle activities may prevent us from having the required amount.

Instead of taking supplements, one can also add certain foods rich in vitamin D in their diets by incorporating turmeric, ginger, and rosemary in their diets.

Control Stress

Due to continuous stress over a long period, Cortisol, the body’s stress hormone, ends up preventing the immune system from functioning until the period of stress is over.

Meditation, yoga, painting, and journaling are just some relaxation methods that doctors have recommended for individuals to follow daily.

Drink enough water

As we all know, it’s important to stay hydrated. Why doctors insist on this is because often dehydration results in many harmful effects on the immune system.

Although we prefer drinks such as tea and juices to stay hydrated, they contain a lot of added flavor and sugar that are not as beneficial to our diet as water. So, we must consume at least 8 glasses of water a day.

Essential oils 

Some essential oils like lavender, tea tree, and eucalyptus have been found to have a lot of beneficial uses such as:

  • Antiviral properties
  • Improved sleep
  • Calming effects

These oils can be by the way of a diffuser, hand sanitizer, or bath.


30 to 60 minutes of moderate exercise can make a big difference as shown by studies. When one exercise, their blood circulation improves and their stress hormone reduces. Hence this is one of the most powerful methods to boost your immune system naturally.

Exercising outdoors is even better as one can get vitamin D naturally. It also helps in lower blood pressure, reduced inflammation, and an overall better mood.

Getting Enough Sleep

Good quality of sleep does wonders for the immune system. Usually, we tend to stay up late and compromise on our sleeping habits for our lifestyles, which is not the way to go.

Seven to eight hours of sleep a day has proved to decrease stress levels and increase T cells in the blood. Sleep is the body’s way of rejuvenating itself and strengthens the immune system naturally.

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Moderate your alcohol consumption 

For those who drink, remember to make sure your alcohol consumption is moderate for a healthy immune system.

This is because large amounts of alcohol weaken your immune system and increase your recovery time as your body spends too much time detoxifying your body.


They say a positive attitude goes a long way and this is true because a positive mindset is vital for the well-being of our body.

Reduction in inflammation, less stress, and more resilience to illnesses are just some of the benefits that one can achieve with this mindset.

Reduce sugar consumption

Too much sugar can lead to inflammation and hence weakens the immune system. To boost your immune system naturally, try to make a better decision such as choosing fruits over sweets or water over sugar-filled carbonated drinks and juices.


This is a great relaxation therapy technique and can ease the stress and tension built up in the body’s muscles. The blood and lymphatic circulation that occurs in the body also improves and allows immune cells to prosper.


We already know that the gut is the most important region in the body for immunity. It is lined with all kinds of bacteria that help us fight off any harmful microbes.

Probiotics are live microorganisms and yeasts that are good for the bacteria in the body. They deter the growth of harmful bacteria in the gut and some even help in producing natural antibodies.

Incorporate Zinc 

Although you shouldn’t overdo it, a small consumption of zinc every day via dark chocolate, whole grains, and nuts is essential.

Zinc is known to promote both cell repair and growth.


These provide several benefits for the body such as increasing white blood cells and managing stress levels in the body. Adaptogens are generally herbs such as ginseng and astragalus that help in these functions.

Omega 3 Fatty Acids

Walnuts, chia seeds, and flaxseed are some natural sources of omega 3 fatty acids that we can incorporate in our daily diets. These healthy fatty acids help in reducing inflammation and producing more phagocytes.

Avoid Nicotine and Smoking

Scientists have proven that smoking and nicotine products only worsen our immune system as they destroy the good bacteria in our guts that prevent illnesses.

It causes many other problems such as the reduction in T cells, an increase in cortisol, and inflammation.

Avoid Processed food 

These foods contain unwanted extra calories that cause inflammation in our bodies and prevent the immune system from doing its job.

Replenish Electrolytes

Elements such as sodium, calcium, potassium, etc. are referred to as electrolytes and are required to maintain the osmotic balance in the body and improve the immune system.

Usually, when we sweat, we lose these electrolytes through the skin and need to replenish them via drinks and foods.

Eat leafy greens

Leafy greens such as kale, chard, and collards are rich in vitamins, minerals, and phytonutrients that are all supportive of the immune system.

Coconut oil

This item can be used both for food and the body and hence provides double the benefits to boost our immune system naturally.

It contains lauric acid, which can potentially dissolve the barriers of pathogens and hence can be used in cooking, as a lotion, in tea or as a facial cleanser.


From the above 20 ways to boost our immune system naturally, we can see that they all more or less revolve around our diets and lifestyle.

So, make a decision today to remove these unwanted habits from your life and find yourself on the path to a healthier and better lifestyle.

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