How to Boost Your Immune System: Definitive Guide

 by Dr. Steve Hruby, D.C.
Reviewed by Dr. Steve Hruby, D.C.

SuperHumans are the toughest, fittest, healthiest and happiest human beings on this planet. My mission is to help you realize your superhuman potential and learn how to live a long, happy and healthy life.

  Fact Checked
 by Rhealyn Tropia, RMT
Reviewed by Rhealyn Tropia, RMT

I’m a content organizer, fact-checker and super mom who ensures content is medically-reviewed, highly accurate, and engaging. My passion is organizing information and ensuring the facts are presented in a manner that is interesting and easy to understand.

How to Boost Your Immune System

Research regarding health has always been a popular interest, with most people wanting to keep their health in tip-top shape. However, recently the public has become more aware of certain ailments that they suffer from, with the recent nasty flu season making us all pray that we don’t get hit too badly.

We want to know all we can about our health and how to improve it, and now I’m going to share with you some natural remedies that people have passed down over generations on how to boost your immune system.

Health is more than just having a functioning body. It’s about maintaining your well-being both physically and emotionally, knowing yourself and what you can handle, and most importantly, it’s about feeling good. 

As they say, “health is a state of complete physical, mental and social well-being.” 

When we talk about health, we are not just talking about having a body that works at the most basic level or the healthy food or exercise paradigm; it is an overall sense of feeling good and being content. In the next sections, let’s talk about how to enhance the immune system, keeping you healthier for longer.

What Does a Strong Immune System Look Like?

Viruses, bacteria, and other pathogens are always evolving to find ways to attack us. We need a strong defense that not only fights off these invaders but also prevents them from ever attacking in the first place. 

Signs of a Strong Immune System

Our immune system is this defense. The immune system works on several levels to protect our body from disease and infection. What are some signs of a strong immune system?

1. You Sleep Well

The relationship between sleep and immunity is a complex one—but it’s also one of the most important factors in your health. When you sleep well, it’s a sign that your immune system is strong and able to fight off disease-causing bacteria and viruses.

woman stretching on her cozy bed

When you don’t get enough sleep, however, your immune system becomes compromised and susceptible to illness. This is because when you’re asleep, your body goes into rest mode—which means that it doesn’t have as much energy for fighting off infection as it normally would during waking hours.

Your body also needs more time than usual to recover from damage caused by injuries or infections so that it can function normally again.

2. You Can Maintain a Healthy Diet

The body requires nutrients to function at its best and to fight off infections. When we eat right, we are able to resist infections. If we do get sick, we will recover much faster than someone who eats poorly. Eating right also helps us to live longer and feel better overall.

3. You Have a Healthy Gut

When your gut is in great condition, it is a sign of a strong immune system. In addition to being one of the main organs in the body, your gut also plays an important role in the development of your immune system.

When you are born, your digestive tract contains bacteria that help keep you healthy by fighting off infections and diseases. This is called “the good bacteria.”

As humans grow older, they start eating foods with more harmful substances that can harm their intestines and lead to inflammation. This can cause problems such as intestinal tract infections or ulcers. It also affects their ability to fight off viruses like flu or colds.

4. You Are Well-hydrated

Hydration is one of the most important factors in maintaining health. When you are well-hydrated, it is a sign of a strong immune system. For example, if your body is not receiving enough fluids, it can lead to dehydration, which can cause headaches and fatigue.

woman drinking water to boost immune system

A lack of hydration can also lead to constipation and other digestive issues. By staying hydrated on a regular basis, you will help your body fight off viruses and bacteria that may otherwise cause illness or infection.

5. Adding Electrolytes

Adding electrolytes to your daily hydration can help boost your immune system. Electrolytes are minerals like potassium and sodium, which are necessary for proper nerve function and other important bodily functions.

They also help maintain the balance of fluids in our bodies. Electrolytes help regulate blood pressure, maintain muscle function, and assist with digestion and nutrient absorption. When we get dehydrated, our body loses electrolytes as well—so it’s important to keep them in balance.

5. You Recover Quickly and Really Well From Flu or Colds

A strong immune system protects your body from foreign invaders such as viruses and bacteria. If you feel sick and get over it quickly, it means that your body is able to fight off the illness and is a positive indicator of your immune system’s strength.

Does Having a Strong Immunity Mean Not Getting Sick?

Does having a strong immune system mean you won’t get sick?

The short answer is NO—but it’s not as simple as that.

Having a strong immune system can help your body resist illness or recover more quickly from an infection, but it isn’t infallible. In fact, some people with strong immune systems do still get sick.

But there are also other factors at play when it comes to whether or not we get sick. For example, if you have an underlying medical condition like diabetes or heart disease, your body may be less able to fight off infections than someone who doesn’t have those conditions. Or if you’re taking certain medications, they may make it harder for the immune system to function properly.

So while having a healthy immune system is important in preventing illness, it’s not the only thing that matters. You also need to take care of yourself by getting enough sleep, eating well, and exercising regularly so that your body has all the tools it needs to stay healthy.

How to Know if You Have a Weak Immune System?

  • You have high stress levels. When you’re under high levels of stress, your body is more likely to produce a hormone called cortisol. Cortisol can suppress the immune system and make it harder for your body to fight off infection.
  • You always catch colds or are down with the flu. It’s not always easy to tell when your immune system is struggling. If you’re getting sick all the time, though, it could be a sign that something is wrong with your body’s ability to fight off infection. If you’ve been feeling run-down for weeks or months at a time and can’t shake that cold or flu, it might be time to visit a doctor and ask about what else might be causing these issues.
woman sitting in the couch with colds
  • You experience frequent tummy troubles. The digestive system is one of the first lines of defense against illness. When your immune system is not functioning properly, it can leave you susceptible to viruses and bacteria that could make you sick. Tummy troubles can also be an indicator of problems in other parts of your body.

For instance, if you are experiencing pain in your abdomen or have trouble digesting foods properly, it may be due to inflammation in your intestines or stomach lining. This may also be caused by an imbalance in your gut bacteria, which could require probiotics and other supplements.

  • Your wounds do not heal as fast as they should. If you have a weak immune system, you might notice that your wounds don’t heal as quickly as they should. You may have cuts or scrapes that take longer to stop bleeding than they should, or even ones that leave scars when they do stop bleeding. This can make it difficult to do everyday tasks like going to work or running errands because of the pain and discomfort involved in moving around with an open wound.
  • You feel lethargic or tired most of the time. Lethargy is one of the most common symptoms of a weak immune system. It can be caused by a lack of sleep, stress, or a number of other factors. Lethargy is characterized by feelings of extreme tiredness that may be unable to be shaken with simple rest or exercise.
  • It takes time for you to recover from illnesses. If you are struck by an illness and are not getting well easily, then this could be a sign that your body is not fighting off the illness effectively and your immune system needs some help. It might be necessary to take medications to help boost your immune system, or treat whatever condition caused you to get sick in the first place.

11 Ways on How to Boost Your Immune System The Right Way

How can we improve our immune system?

How do we increase our immune system’s power to fight off illnesses?

A strong immune system is key to staying healthy. The immune system is the body’s natural defense against infections and other diseases. It can be strengthened by eating a balanced diet, exercising regularly, getting enough sleep, and avoiding stress. There are several ways we can help strengthen our immune systems and fight off illnesses. Here are some tips on how to do so:

Keep Updated on Recommended Vaccines

The best way to protect yourself and your loved ones are by getting vaccinated.

Vaccines help to prevent the spread of disease by creating immunity in the body. They also reduce the severity of infections if you do get sick.

woman wearing a yellow mask got vaccinated to boost immune system

It’s important to remember that vaccines are recommended for everyone, but they’re especially important for those who can’t get certain vaccines because they’re too young or have a weakened immune system (such as people with cancer or AIDS). The recommended vaccines to help maintain a strong immune system are:

Vaccine typeFunction
Influenza (flu) vaccineThis vaccine is recommended for everyone over the age of 6 months, including pregnant women and those with chronic medical conditions. The flu season typically runs from October through May, so it’s important that you get your flu shot as soon as possible.
Pneumococcal pneumonia vaccineThis vaccine is recommended for all adults over the age of 65 years old, as well as persons with certain chronic medical conditions that put them at risk for pneumococcal pneumonia.

Such as chronic obstructive pulmonary disease (COPD), emphysema, heart failure, or diabetes mellitus; morbid obesity; alcoholism; smoking cigarettes; cancer chemotherapy or radiation therapy; and cirrhosis or liver disease.

It’s also recommended for smokers between 18-64 years old who have not been vaccinated previously (even if they have received other vaccinations).
Diphtheria, Tetanus and Pertussis (DTaP) vaccineThe Diphtheria, Tetanus and Pertussis (DTaP) vaccine is important because it helps protect you against three serious diseases: diphtheria, tetanus, and pertussis.

Diphtheria is a bacterial infection that affects the nose, throat and skin. It can lead to breathing problems, paralysis, and even death if not treated properly. Tetanus is a disease caused by bacteria that live in soil and dust.

If you get this disease through an open wound, it can cause painful muscle spasms in your jaw, neck or other areas of your body. This can lead to breathing problems, paralysis, and even death if not treated properly.

Pertussis is also known as whooping cough because of the sound children make when they cough after having this disease for several weeks or longer.

It’s spread through coughing and sneezing; babies less than one-year-old are at higher risk for complications from this illness because they have not yet had their full series of vaccinations against pertussis (whooping cough).
Hepatitis A and B vaccinesThe Hepatitis A and B vaccines are important because they can help prevent infection with the viruses that cause hepatitis, which can lead to liver damage.

The Hepatitis A vaccine is recommended for people who are at high risk of exposure to the virus, including men who have sex with men, people with chronic liver disease, and people who live in areas where the disease is common. The Hepatitis B vaccine is recommended for everyone over the age of 11.

Eat a Nutritious and Balanced Diet

A healthy diet is one of the best ways to keep your body strong, but you need to make sure that the foods you eat are not only nutritious but also balanced. A balanced diet will help your body function at its best, which will help keep your immune system strong and able to fight off illness and disease. A balanced diet should include:

Food recommended for a balanced dietFunction
Fruits and vegetablesIncluding fruits and vegetables in your daily diet will ensure that you get the nutrients needed to have a balanced diet. Fruits are a great source of vitamins A, C, and K.

It is also a good source of fiber and antioxidants. Vegetables are a good source of vitamins A, B6, C, E, and K as well as minerals such as calcium and potassium. You should aim for 5 servings of fruits and vegetables each day.
Protein sources such as beans, eggs, and lean meatsProtein is an important component of any healthy diet because it helps you feel full longer and prevents muscle loss.

Protein sources include beans, eggs, lean meats such as chicken breast or 93% lean ground turkey, and tofu. If you’re vegan or vegetarian, try adding nuts like almonds and walnuts into your diet as well.
Grains like whole-wheat bread and pastaIt is important to include grains like whole-wheat bread and pasta to have a balanced diet.

Grains provide fiber, vitamins, minerals and carbohydrates to the body. Grains can also be used as a base for other foods such as soups, stews and casseroles.
Dairy products like low-fat milkDairy products are an important part of a balanced diet. Low-fat milk, for example, has been shown to lower the risk of heart disease and type 2 diabetes.

Other dairy products like cheese, yogurt and ice cream are also high in calcium and protein, which help build strong bones and muscles.

Engage in Regular Physical Activity

One way to maintain your immune system is through regular physical activity. Whether you’re an athlete or just trying to stay fit and healthy, exercise strengthens your body in many ways. It not only helps you build muscle, but also improves blood flow and oxygenation which increases energy levels, boosts endorphins which helps with mood, and increases bone density which reduces risk of injury.

Exercise also has mental benefits: it can reduce stress, increase self-esteem, and improve sleep quality. The more regularly you exercise, the more likely you are to stick with it—and that means a stronger immune system for life. Here are some exercises you can try at home:

Exercise / Activity typeFunction
MeditationMeditation is one of the most popular ways to keep your mind and body healthy. It can help with anxiety and stress, which are common causes of illness. Even just 10 minutes a day can make a difference.
Deep breathingDeep breathing is an easy way to relax and focus on yourself. It helps you clear your mind when you’re feeling overwhelmed or stressed out from work or school, and it can also reduce pain if you’re suffering from something like arthritis or muscle soreness.
YogaYoga has been shown to improve balance and flexibility in older adults as well as reduce stress levels overall in people who practice regularly.

It’s also great for improving cardiovascular health by increasing blood flow throughout the body so more oxygen reaches each cell while reducing harmful toxins that may cause inflammation or disease onset over time (like cancer).

Hydrate Your Body

There’s a reason you’re told to drink at least 8 glasses of water a day: it’s essential for keeping your body well-hydrated. And when your body is well-hydrated, it’s better able to do everything from eliminating waste to regulating temperature.

But that’s not all: Keeping yourself hydrated can also help strengthen your immune system so that you’re better equipped to fight off illness and infection. So make sure you drink up. Here is the recommended water intake per age group:

Age groupRecommended water intake daily
0-2 years oldAt least 500 milliliters daily
3-8 years oldAt least 1.5 liters daily
9-13 years oldAt least 2 liters daily
14 years old and aboveAt least 2.5 liters daily

Get Enough Sleep

Sleep is an essential part of our daily lives. It helps us maintain a healthy weight, regulate our emotions and mood, and even stay energized throughout the day. But what most people don’t realize is that sleep also helps strengthen your immune system, making you less susceptible to illnesses like colds and the flu.

When you’re well-rested, your body can more easily fight off illness-causing viruses and bacteria because it has the energy to do so. When you’re short on sleep, however, your body doesn’t have the resources available to mount an effective defense against these invaders due to its weakened immune response.

So make sure you’re getting enough sleep at night—your health will thank you. In the table below is the recommended amount of sleep according to age group:

Age groupRecommended daily amount of sleep
Younger than 18 months12-16 hours per day (including naps)
Children 1-2 years old11-14 hours per day (including naps)
Children 3-5 years old10-13 hours per day (including naps)
Children 6-12 years old9-11 hours per day
For teens 13-17 years old, and adults aged 18-647-9 hours per day
Adults aged 65 and older7-8 hours per day

Minimize Stress

Stress is the body’s response to a threat, so it can’t be avoided entirely. But you can minimize stress in your life to help strengthen your immune system, encouraging it to defend you against illness and infection. How do you keep stress at bay?

  • Keep your mind busy.
  • Eat well-balanced meals on a regular schedule.
  • Get enough sleep every night—at least seven hours for adults, nine for children and teens, and 10 for kids under age 5 years old.
  • Take time for yourself each day—even if it’s just five minutes of deep breathing and meditation.

Don’t Smoke

Smoking is a known contributor to many diseases, including cancer and heart disease. And while we all know that smoking is bad for us, we also tend to think that it’s outside of our control. But here’s the thing: smoking is a choice.

While you may not be able to avoid getting cancer if you smoke, you can certainly protect yourself from other diseases by quitting this harmful habit. The immune system is your body’s first line of defense against illness and disease, so it’s important to keep it strong.

When you smoke, your immune system becomes weakened because of the chemicals in cigarettes and the stress caused by smoking itself. If you want to stay healthy and avoid getting sick this winter season, then try kicking your smoking habit now—your body will thank you later.

Maintain a Healthy Weight

When you maintain a healthy weight, it means that your body is not too fat or too thin. Being overweight or obese can lead to health problems such as heart disease and type 2 diabetes. Being underweight can cause health problems like osteoporosis, which causes bones to become weak and break easily.

working out outdoor

Being at a healthy weight also helps with your immune system because it allows your body to fight off infections better than if you are underweight or overweight. When you are at a healthy weight, you will have more energy and be able to get through the day without feeling tired all the time.

You can maintain a healthy weight by eating the right types of foods and exercising regularly. It’s also important to keep track of your caloric intake, which is the amount of energy your body gets from food. The following tips can help you maintain a healthy weight:

  • Eat plenty of fruits and vegetables, which are high in fiber and low in calories.
  • Avoid processed foods that have added sugar or fat and are high in calories.
  • Drink water instead of sugary drinks like soda or juice.
  • Eat whole grains instead of refined grains, which have had their fiber removed during processing.
  • Exercise 30 minutes per day at least five days per week to burn off extra calories.
  • There are several body mass index (BMI) calculators available online, you may use these to help you track and watch your weight to help maintain it at healthy levels.

Drink Alcohol in Moderation

Drinking alcohol in moderation can help you maintain a strong immune system.

The benefits of moderate drinking are well-documented. In fact, many studies have shown that moderate alcohol consumption has positive effects on your immune system—including increased white blood cell count and reduced inflammation.

This effect is most pronounced in red wine, which contains antioxidants called polyphenols that help boost your immune system. But don’t go overboard: too much alcohol can have opposite effects on the body, including suppressing your immune response and causing trouble with your sleep patterns.

Avoid Infection

It is important to be aware of your body’s resilience and to take care of it. Infection prevention can help you maintain a strong immune system by avoiding illness and keeping yourself healthy. Here are some tips to help you avoid infection and maintain a strong immune system:

  • Wash your hands frequently, especially before eating or after using the restroom.
  • Avoid touching your nose, mouth, or yes until after you have washed your hands thoroughly first.
  • Get plenty of sleep each night to allow your body time to recover from daily stressors and help fight off infections naturally.

Take Supplements

One of the good things to boost your immune system is to take natural supplements such as NAD+ supplements. NADs are a type of vitamin B3 that has been shown to help improve energy levels by increasing blood flow throughout the body.

yellow capsule medicine in a hand

They can also help reduce inflammation in the body, which may make it easier for your body to fight off infections when they arise. One product that I would recommend is Infinity.

What is an Infinity health supplement? NADs are cofactors in many enzymes involved in energy production and redox reactions, and they’re key to keeping your immune system running smoothly.

If you’re feeling run down or getting sick more often than usual, try taking Infinity for a few weeks—you might be surprised by how much better you feel.

FAQs About Boosting the Immune System

In this section, I will address common questions on how to boost your immune system.

How Can I Boost My Immune System in 24 Hours?

While it’s true that some people experience a boost in their immune systems after taking certain supplements or eating certain foods, this is not a reliable way to boost your immune system in just 24 hours.

Boosting your immune system is not as simple as taking a pill, but it can be done – you would require more time, though. There are several different strategies you can use to give your body the boost it needs. Just follow the tips I prescribed in the previous sections to get your immune system back on track.

What Vitamin Boosts Your Immune System?

Vitamin A is the best vitamin to boost your immune system. It helps fight infections, protects against diseases like measles and chickenpox, and strengthens your white blood cells so they can do their job better.

vitamins and supplements

Vitamin C is also good for boosting your immune system, but it doesn’t have as many benefits as vitamin A does. Vitamin C helps wounds heal faster and makes it easier for you to fight off infections.

Vitamin E also helps your body fight off viruses and bacteria, but it’s not as good at doing this as vitamins A or C are.

How Can I Test My Immune System?

If you’re looking to test your immune system, there are a few different ways you can do it. The first thing to consider is whether or not you want to get tested at all.

If your immune system is weak, it doesn’t necessarily mean that you have an illness—it just means that your body isn’t able to fight off infection as easily as someone who has a strong immune system would be able to fight off the same infection.

If you decide that you want to test your immune system, here are a few ways you can do so:

  • Check with your doctor about having an immunoglobulin A blood test done. This test will tell you whether or not your body has antibodies against certain bacteria and viruses.
  • Ask yourself whether or not you’ve had an infection recently and how long ago it occurred. If it’s been more than a few weeks since the infection occurred, then chances are that your body has already fought off the infection itself and gotten rid of any harmful bacteria or viruses in the process.
  • Look for signs of fatigue and exhaustion when working out or doing physical activity like running or walking long distances.

Are Bananas Good for the Immune System?

Bananas are good for the immune system because they contain vitamin C, which is an antioxidant that helps reduce inflammation in the body.

They also contain fiber, which can help reduce cholesterol levels and lower blood glucose levels. Bananas are also rich in potassium, which helps regulate blood pressure and regulate heart rate, as well as tryptophan, which helps relieve stress and anxiety and can improve sleep quality.


There are many ways that you can keep your immune system strong; but, the best way to do so will depend on your lifestyle. For some, small steps such as eating healthily and getting plenty of exercise might be sufficient; but, for others, more significant changes might be necessary.

For example, if you live in the city, you might find that you need to make a special effort to minimize your exposure to germs and allergens. At the end of the day, keeping your immune system strong is about keeping it healthy—so don’t underestimate just how important it is.

For more articles and information on health and wellness, join our Facebook group and be part of a very empowering community, all sharing the same goal towards living a better quality of life and longevity.

If you are interested in posts about the immune system, do check out my article on ”Do blood thinners weaken your immune system?” Please watch out for more informative posts as I address queries sent to my mailbox, and those posted on the community wall. I do hope to see you there!

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