Health is the most precious thing you have! Give your health the priority it deserves no matter what age you are.

The immune system defends us against disease-causing microorganisms. Yet sometimes, it fails; a germ invades successfully and makes us sick. Can we intervene in this process and boost our immune system? What if we improve our diet? Take specific vitamins or herbal preparations? Shall we make other lifestyle changes to produce a near-perfect immune response?

The immune system is precisely a system, not merely a single entity. To function properly, it requires balance and harmony. The immune system is the gatekeeper for what gets in and stays out of your body. When it works, the viruses and toxins don’t have a chance. When it does not, the floodgates are wide open.

While crucial to preventing and fighting illness, strong immunity is a key to living a balanced, happy life. How? Your daily practices to support your immunity lend themselves to a comfortable, holistic existence. The first line of defence is to opt for a healthy lifestyle. You can always consult a healthcare expert at Click Pharmacy to learn more about boosting your immune system.

Several dietary and lifestyle changes may strengthen the body’s natural defences and help to fight harmful pathogens or disease-causing organisms. Here are some easy tips for a more robust immune system that won’t overwhelm you.

1. Get enough sleep

Sleep and immunity are closely tied. It’s a simple thing, getting a good night’s sleep. Getting adequate sleep strengthens your natural immunity. It’s your body’s chance to repair and recover. In addition, you may sleep more when not well to allow your immune system to better fight the illness. Sleep hygiene is to try to sleep in a completely dark room or use a sleep mask and go to bed at the same time every night.

Adults must aim to get at least 7 hours of sleep each night; teens require 8–10 hours, and younger children and infants up to 14 hours. Avoiding distractions, going to bed when tired, and excluding sugary foods late in the day will help when you hit the pillow.

When we sleep, our immune system releases proteins called cytokines. Some of these cytokines help promote sleep. Specific cytokines need an increase if you have an infection or inflammation or are under stress. Sleep deprivation may decrease these protective cytokines. In addition, infection-fighting antibodies and cells are also reduced when you don’t get enough sleep.

If you face trouble sleeping, try limiting screen time to an hour before bed. The blue light evolving from your phone, TV, or computer may disrupt your circadian rhythm or the body’s natural wake-sleep cycle.

2. Eat more whole-plant foods

Whole-plant foods like vegetables, fruits, legumes, nuts, and seeds are rich in antioxidants and nutrients that help you fight against harmful pathogens. The antioxidants in these foods help reduce inflammation by overcoming unstable compounds called free radicals, which may cause inflammation when accumulated in the body at high levels. Chronic inflammation is linked to many health conditions, including heart disease, Alzheimer’s, and certain cancers.

The fibre in whole-plant foods feeds the gut microbiome or the comity of healthy bacteria in the gut. A robust gut microbiome improves your immunity and helps keep harmful pathogens from entering the body via the digestive tract. Fruits and vegetables are rich in vitamin C, which may lessen the duration of the common cold.

3. Manage your stress levels

Relieving stress and anxiety is the secret key to immune health. Long-term stress promotes inflammation and imbalances in immune cell function. In particular, prolonged psychological stress may suppress the immune response in children.

Try to minimise stress, meditate and allow your brain some downtime. Nothing good ever comes from worrying. Your body will be more relaxed and feel rejuvenated with some peace and quiet. Stress may inhibit immunity as it creeps in and likes to settle, affecting your appetite, sleep habits, and even daily routines.

Activities that may help you manage stress are exercise, meditation, yoga, journaling, and other mindfulness practices. You may also consult a licensed counsellor or therapist virtually or in person.

4. Daily Exercise

Exercise enhances and improves different components of the immune system. Daily exercise also improves your sleep quality and increases immune function. Exercise works as a mood and mental booster, two benefits in one. Regular exercise has numerous benefits, like preventing arthritis, diabetes, heart conditions, and more.

Although prolonged and intense exercise may suppress your immune system, moderate exercise can boost it. Regular moderate exercise may lessen inflammation and help your immune cells regenerate regularly.

Moderate exercise includes brisk walking, jogging, steady bicycling, swimming, and light hiking. Most people must go for 30 minutes of moderate exercise daily. Go for a walk, become a fitness centre member, find some fun activity, and commit to a routine. 

5. Stay hydrated

Hydration doesn’t protect us from germs and viruses, but preventing dehydration is vital to our overall health. Dehydration may cause headaches and hinder mood, focus, physical performance, digestion, and heart and kidney function. These complications may increase the susceptibility to illness.

To prevent dehydration, drink enough fluids daily, so the urine colour is pale yellow. Doctors recommend water because it’s free of additives, calories, and sugar. Tea and juice are also hydrating; limiting your intake of fruit juice and sweetened tea is best because of their high sugar content.

As a general guideline, drink when you are thirsty and don’t drink when not thirsty. You need more fluid intake if you work outside, exercise intensely, or live in a hot climate. Older adults lose the urge to drink, as their bodies do not signal thirst adequately. Older adults need to drink more frequently even if they do not feel thirsty.

6. Let the light in

Have moderate exposure to sunlight a few times each week. Vitamin D is indispensable for strengthening the immune system. If you cannot get outside, take a vitamin D supplement as a substitute for sunlight. Fresh air is healthy for everyone, and a change of environment is always positive. On exposure to sunlight, it’s also equally as important to wear SPF and wear it daily.

7. Daily habits

Replacing lousy health habits with good ones may help you keep a robust immune system. Here are a few little daily practices you can easily incorporate:

  • Wash your hands frequently
  • Eat more fruits and vegetables
  • Laugh more
  • Reflect on gratitude
  • Use sunscreen
  • Drink plenty of water
  • Monitor your blood pressure
  • Take a multi-vitamin
  • Have dessert

Adapt these tips to boost your immunity and be well. These habits will also help you to live a happy, healthy life. 


Following general good-health guidelines is the best step to naturally keeping your immune system working correctly. Every body part, including the immune system, functions well when safe from environmental assaults and bolstered through healthy-living strategies.