6 Tips To Boost Your Immune System

Stuffy noses, scratchy coughs, fevers, and the flu — these mild infections are all too familiar. Anytime we get hit by them, we rest it out with bowls of soup, hot tea, and prescribed medications. Often, we blame the changing weather or a virus going around. Even Superman is susceptible to certain viruses (albeit the supervillain kind)! But if you get sick too often, that’s a sign you should definitely not ignore. It’s time to figure out how to increase your immunity.

The best way to deal with this is by taking a two-pronged approach: preventing infections and strengthening your immune system. Let's look at some easy habits you can build into your daily routine to help boost your immunity.

A robust immune system is essential for staying healthy. It helps you fight off infections and recover quickly from illnesses. It also protects you from serious health issues, keeping you energetic and well.

If your immune system weakens, you might notice frequent infections, slow-healing wounds, constant tiredness, and digestive issues. These signs mean your body needs some extra support to stay healthy.

Many store-bought products claim to boost immunity, but it isn’t that simple. The immune system is made up of many types of cells responding to microorganisms in various ways. So, how do we know which cells to boost?

Your body constantly produces immune cells, creating more than needed. Excess cells undergo apoptosis, a natural cell death process, ensuring balance. Since the ideal mix of immune cells is unknown, no single product can boost the immune system by itself.

While many think that they can boost their immune systems overnight, building a strong immune system takes time. There are simply no shortcuts! Instead, a combination of healthy habits strengthens your defences against harmful organisms and allergies.  Read on for ways you can pump up your immune system.

Our immune system defends our bodies like a fortress. We need to nourish these defenders with the right nutrients to keep them strong. A healthy diet is the foundation that keeps your immune system functioning well. Adding these nutrients to your diet will give your immune system an extra boost.

• Vitamin C boosts the production of white blood cells, which fight infections, and acts as an antioxidant protecting your cells. 
• Zinc helps the body fight against invading bacteria and viruses. 
• Vitamin D enhances the pathogen-fighting effects of immune cells and helps with overall immune function. 
• B vitamins support the production and maintenance of new cells, including immune cells.

A balanced diet provides a well-rounded supply of vitamins, minerals, antioxidants, and healthy fats—essential for boosting immunity. For your next meal, fill your plate with these nutrient-dense foods.

• Bell peppers and broccoli contain vitamins, especially vitamin C. These foods act as potent antioxidants, neutralising harmful agents (like free radicals) that can damage immune cells. Vitamin C speeds up the creation of white blood cells, which help fight infections.
• Whole grains like brown rice and quinoa provide a sustained energy source, allowing your immune system to function effectively. They are rich in beta-glucan — a type of fibre that improves the activity of immune cells.
• Lean protein sources (chicken, fish, and legumes) supply essential amino acids that repair and build cells, enhancing immunity. They provide glutamine, which supports the function of immune cells and the integrity of the gut barrier. 
• Garlic may reduce the frequency of the common cold. It contains allicin, which has been shown to boost the disease-fighting response of the white blood cells, defend our systems against infections, and enhance immunity. 
• Ginger's anti-inflammatory properties can be beneficial for overall immune health. It contains gingerol, which has antioxidant and anti-inflammatory effects that support the immune system. 
• Holy basil (tulsi) is traditionally a key immune-boosting food in India. It contains eugenol that enhances the immune response and reduces stress, which can weaken immunity.
• Probiotics in fermented foods like pickles and yoghurt maintain a healthy gut microbiome, which may indirectly support a robust immune system. Not all bacteria are harmful. The strength of your gut microbiome (community of good bacteria in your intestines) is intricately linked to your immunity.

Water acts as the body's transportation system. It carries nutrients to cells, including immune cells, and flushes out toxins. Dehydration can hinder this process, making your immune system less efficient. Aim for eight glasses daily and monitor your urine. Your urine should appear pale yellow, indicating you're adequately hydrated. This is an easy but often overlooked tip when wondering how to boost the immune system naturally.

During sleep, your body repairs and restores itself, including your immune system. When you're sleep-deprived, your body produces fewer infection-fighting cells, making you more susceptible to illness. Go to bed and wake up around the same time each day, even on weekends. Power down your devices before bedtime. Avoid screens (phones, laptops, TVs) for at least an hour before sleep.

Regular exercise is a powerful tool to boost immunity. It helps white blood cells circulate more effectively and can reduce inflammation. However, too much exercise can have the opposite effect.

Aim for moderate intensity on most days. Consider aerobic activities like brisk walking, swimming, cycling, or dancing. Include 2-3 sessions of strength training a week to build strong muscles, which support overall immune function.

Chronic stress weakens your immune system. When you're under stress, your body releases hormones such as cortisol, which can diminish your immune system. Meditation, yoga, and deep breathing can control stress levels and promote overall well-being.

Vaccines are a safe and effective way to strengthen your immune system. “As you age, your body becomes less effective at fighting common infections. Therefore, we recommend vaccines  even for healthy individuals,” says Dr Sonam Solanki, consultant pulmonologist and bronchoscopist in Mumbai.

Vaccines expose your body to a weakened or inactive form of a virus or bacteria, ‘teaching’ your body and its immune system to recognise and fight off the real thing if you encounter it later. This creates long-term immunity without the risk of serious illness.

Our immune system works differently as we age, so we need to know how to strengthen it at every stage:

• Children must focus on their diet and hygiene and stay updated with regular vaccinations to prevent serious infections.
• Young adults should monitor their weight and stress levels while ensuring they strengthen their gut health with the right vitamins and probiotics. 
• Adults should regularly have their yearly health checkups and be aware of vaccinations required for adults, such as those for shingles and pneumonia. “Many older adults develop conditions like diabetes and high blood pressure, increasing their risk of infections. It's crucial to manage these conditions with regular medication. Uncontrolled diabetes, for example, significantly raises the likelihood of illness compared to well-managed diabetes,” says Dr Solanki.
• The thymus gland, which produces immune cells, shrinks with age. This means that as we age, our immune system's efficiency declines. A good exercise routine, robust diet, and regular sleep can help seniors at this stage.

Remember, a strong immune system is the ultimate bodyguard, so fuel it with good food, give it rest, and move your body. With a little effort, you can keep those inner defenders strong and ready to tackle anything life throws your way!

Breast milk is plentiful in antibodies and white blood cells, which serve to shield infants from infections. Colostrum, the first form of breast milk produced after birth, is especially rich in antibodies and immune-boosting nutrients, providing newborns with essential protection. For adults, regular milk contains nutrients like vitamin D and protein, which support the immune system and overall health.

Cold weather itself doesn't weaken your immune system. However, people tend to stay indoors more in cold weather, increasing the chance of spreading germs in close quarters.