Top 10 Ways To Improve Immune System

Top 10 Ways To Improve Immune System
29 Jun 2023
9 mins
Table Of Content
Top 10 Ways To Improve Immune System

    Ever wondered how to improve immunity by just initiating simple steps? Of course, you would have searched insanely, especially after the covid.  There are various plenty of medicines available to improve your immunity but still, it is much more important to improve via other natural options than just consuming a package of mineral and vitamin pills. So,  in today’s blog, you will learn about the 5 ways to boost your immune system. Around the world, over 6 million people are distressed by PID (primary immunodeficiencies), where 70 to 90% remain undiagnosed. 


    How To Strengthen The Immune System?

    Our immune system is a complex network of cells, organs, and tissues that work together to safeguard the body from unfavorable pathogens (viruses, bacteria, and fungi). A powerful immune system is essential for preserving good health and lowering the risk of diseases and infections. Since our body organs require vitamins and minerals to function well, it is mandatory to improve our immune system by, 

    1. A healthy and balanced diet

    2. Regular Exercise

    3. Good sleep routine

    4. Stress management

    5. Consuming more water

    6. Spice up with ginger

    7. Soak up some Vitamin D

    8. Deep breathing techniques

    9. Keep your hands clean

    10. More fungi family

    1. A Healthy And Balanced Diet


    A wholesome, healthy diet starts with vegetables, plenty of fruits, and lean protein. These are the good source of most of these nourishing nutrients. 

    Vitamin C: It is composed of antioxidants that fight against free radicals. Vitamin C is found in fruits and vegetables, and vitamin C is important for the production and function of immune cells.

    • Good sources: Citrus (oranges, kiwi, lemon, grapefruit), bell peppers, strawberries, tomatoes, cruciferous vegetables (broccoli, brussels sprouts, cabbage, cauliflower), and white potatoes

    Vitamin A: It plays an important role in the development and maintenance of immune cells. It also regulates the immune function by producing cytokines and other signaling molecules to protect against infections.

    • Good sources: Yellow vegetables (pumpkin), leafy greens, oranges, fish, sweet potatoes, carrots, squash, dairy products, and egg.

    Vitamin D: Vitamin D has numerous roles in the immune system, like reducing inflammations by protecting against autoimmune diseases and other inflammatory. Apart from this, it also makes your bones, teeth, and muscles healthy. It also involves gene expression to produce signaling molecules.

    • Good Sources: Fatty fish (salmon, mackerel, and sardines), egg yolks, red meat and liver, plant milk, and fortified food.

    Vitamin E: This protects against infections and oxidative stress.  Oxidative stress can damage our body cells and leads to chronic disease.

    • Good Sources: Nuts, seeds, leafy green vegetables, and oils such as rapeseed (vegetable oil), sunflower, soya, corn, and olive oil.

    Zinc: It develops and activates the immune cells by regulating the gene expression and signaling pathway.  Zinc also plays a major role in wound healing.

    • Good Sources: Meat (beef, pork, and lamb), seafood, legumes, nuts and seed, and whole grains.

    Iron: It is rich in antioxidant properties which reduce inflammation and iron is an important source of hemoglobin.

    • Good Sources: Red meat, poultry, fish, legumes, and fortified cereals.soybean flour and dried fruits. 

    2. Regular Exercise


    Exercise is not only to get your body in shape but also to improve and support a healthy  immune system. Regular exercise will upgrade blood circulation which makes the immune system's cells move through the whole body. It also helps in promoting healthy cardiovascular conditions and lowers blood pressure which protects against disease and inflammation. On the other hand, it also improves your sleep schedule and reduces stress. 

    3. Good Sleep Routine


    Sleep is one of the 5 ways to boost your immune system. Advised to get 7- 8 hours every night because sleep and immunity are truly connected. While sleeping, our immune system produces a protein (cytokines) that fight against infections and inflammation. Sleep is very important in making a big impact by increasing immune cell production and enhancing its function. Getting enough sleep will improve vaccine response which can help to boost immunity.

    4. Stress management 


    Stress can increase the negative effects on the production of lymphocytes (WBC) which is the first line of defense against infection. Chronic stress can damage the whole immune response. So it is mandatory to control stress to live with a good immune system. To reduce stress, you can practice some relation techniques such as meditation, yoga, and deep breathing, which not only reduces the stress but also promotes relaxation.

    5. Consuming More Water


    Our immune system relies on proper hydration to function efficiently and effectively. More hydration will help in flushing out toxins and waste products from the body. When we are hydrated, our kidneys are able to filter waste products from the blood and excrete them via urine which helps to keep our immune system functioning optimally and reduces the risk of infection and disease. 


    6. Spice Up With Ginger 


    Ginger, a rhizome with various health benefits, can be consumed in different forms for maximum advantages. It fights chronic indigestion, aids in weight management, relieves nausea, reduces pain and stiffness, exhibits anti-diabetic properties, and helps combat infections. Ginger's anti-inflammatory properties make it effective against respiratory and dental infections and relieve throat pain, cough, and cold. It's versatility and immune-boosting qualities make ginger a great solution for overall health.


    7. Soak Up Some Vitamin D 


    Vitamin D is vital for a healthy immune system, playing a crucial role in defending against infections and diseases. It possesses anti-inflammatory properties, regulates immune functions, and enhances the function of immune cells like T cells and macrophages. Adequate vitamin D levels are necessary to activate the body's immune defenses, strengthening its ability to combat pathogens effectively.


    8. Deep Breathing Techniques 

    Breathe in, breathe out!

    Take a moment to practice slow, controlled breathing from the diaphragm. It can be done anywhere and offers great benefits like reducing cortisol levels, lowering blood pressure, and improving blood flow. It's a simple and effective way to enhance your well-being. 

    Step 1: Take a slow, deep breath through your nose for a count of four. 

    Step 2: Hold that breath for a count of four, expanding and opening up those little airways in your lungs.

    Step 3: Exhale slowly and deeply through your mouth for a count of four.

    Step 4: Hold your breath again for a count of four, with your lungs empty.

    Step 5: Repeat steps 1 to 4 three times or do the five-minute exercise.

    9. Keep Your Hands Clean


    Maintaining proper hand hygiene is fundamental to promoting good immunity and preventing the spread of germs. Regular handwashing is one of the most effective measures to protect ourselves and others from illnesses. By washing our hands frequently, we minimize the risk of getting sick and transmitting harmful pathogens to those around us.

    10. More Fungi Family


    Mushrooms are like superheroes with a top-notch nutrient profile, packing over 100 medicinal benefits. These fantastic fungi are known for their immune-boosting and antioxidant properties. A powerful blend of maitake, shiitake, reishi, cordyceps, chaga, and lion's mane mushrooms creates a synergistic combination that supports immune function, boosts energy, and enhances stress resistance. With their unique mycelia and fungal polysaccharides, mushrooms have your back regarding overall wellness.


    Do And Don’t To Improve Immunity 



    • Consume at least one seasonal fruit per day.
    • Maintain a healthy BMI.
    • Get vaccinated regularly if your doctor advises.
    • Paying more attention to gut microbiome health to improve the digestive and immune systems.
    • Maintaining good personal hygiene.



    • Don’t smoke or use tobacco products.
    • Don’t consume excessive alcohol.
    • Don’t ignore the illness symptoms.
    • Don’t consume half-cooked food.
    • Don’t neglect poor mental health.



    A strong immune system is crucial to staying healthy.

    In conclusion, according to the World Health Organization (WHO), there are more than 350 primary immunodeficiency diseases (PIDs) that affect millions of people worldwide. While some PIDs are relatively rare, others are more common. So, by sticking to these 5 ways to boost your immune system you can notice not only an improved healthy lifestyle but can also attain a strong and improved immune system. Avoid the factors that can worsen the entire immune system

    Written by
    Aswini Priya VelmuruganMedical Content Writer
    AboutMasters in Biotechnology
    Tags :Immune system Immune system improvement Ways to improve the immune system Immunity improvement