Top 5 Methods to Boost Your Immune System

Now, more than ever, it’s crucial to make sure your immune system is firing on all cylinders. A healthy immune system improves happiness and vitality markers; it also reduces your likelihood of contracting a viral infection, such as COVID-19, or the flu. If you’re looking to boost the effectiveness of your immune system, read on for five science-backed tips to strengthen your immune response quickly and effectively! 

1.) Exercise regularly. 

One of the most powerful and often overlooked ways to boost your immune system is by working out, which causes your antibodies and white blood cells to circulate rapidly and sweep the body free from bugs more quickly. But, don’t overdo it! There’s a sweet spot to exercising. Going too hard can put stress on your body and depress your immune system, instead of stimulating it. Even still, the recommended level and frequency of exercise to prompt a healthy immune response is 30 to 60 minutes (vigorous or moderate) most days of the week. 

2.) Eat healthy foods. 

This can’t be overstated— your immune system is directly and immediately affected by the types and amounts of food you eat. 80% of your immune system is in the gut, so feeding at the right foods is vital to maintaining a healthy immune system. First things first (and, you may not love this)—limit your intake of red meat and fried foods, both of which produce inflammation. According to a 2018 study, participants who followed a Mediterranean type diet—one with a focus on fruits, vegetables, whole grains, and healthy fats—showed an increase in T cells, which fight disease in the body. 

3.) Get your rest. 

Sleep is another natural immune system activator. Just like your cell phone will overheat in your hand if you’ve used it for too long without a break, your body needs rest in order to recuperate and regain its full strength. A study done in 2015 discovered that those who got at least seven hours of slumber a night were four times less likely to develop a cold than those who clocked in at less than six. 

4.) Supplement wisely. 

Unfortunately, although prescription companies might try to convince you differently, there is no magic pill you can pop that will definitely prevent illness. However, A 2017 review of 25 studies found that a moderate daily dose of vitamin D can provide immune support if your levels are already low. And, since 42% of Americans are deficient in the sunshine vitamin, it’s fair to say that, at least, getting your blood levels tested is a great idea. If you’re low, speak with your doctor about additional supplementation. Pro tip: Try to take your supplements with meals that contain fat or oils; this will increase absorption. 

5.) Give injection therapy a shot. 

A recent increase in scientific studies analyzing the efficacy of B12 injections in varying applications has catapulted them into self-care stardom. These concentrated doses of vitamin B12 are delivered directly into the bloodstream and provide and immediate boost in mood, energy levels, and immune health. Plus, its delivery method ensures a 100% absorption rate, which can’t be said for traditional supplementation. 

All of the above methods to boost your immune system can be thought of as medicine. Food is medicine. Exercise is medicine. Sleep, natural supplements, and injections—they’re all medicine, and, fortunately, you don’t need a prescription for these effective remedies! Everyone wants a simple solution. This is yours. We aren’t saying living a healthy life is easy. But, it can be simple.