How to Normalize An Overactive Immune System – 9 Ways

 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 normalize an overactive immune system

Imagine for a minute that your immune system was hyperactive. Sounds tough, right? Well, the reality is, this can be super common! One in five women suffers from an overactive immune system while men are likely to suffer as well.

While there are several options that can certainly help out people who need to know how to calm an overactive immune system, I’m sure you’d like to know what else you could do. That’s why I’ve put together this great list of ways on how to normalize an overactive immune system naturally.

What Is An Overactive Immune System? 

An overactive immune system is when your body mistakenly attacks normal cells, tissue, or organs. An autoimmune disease can affect any part of the body, including the skin, joints, thyroid gland, or muscles. There are more than 80 types of autoimmune diseases.

Some types of autoimmune diseases run in families and researchers have linked some autoimmune diseases to specific genes. However, it is unclear why certain people with these genetic mutations develop an autoimmune disease while others who have the same genetic mutation do not.

There are many causes for an overactive immune system such as a genetic problem, environmental factors such as smoking or chemical exposure, viral or bacterial infections, and a family history of an overactive immune system.

Here are some symptoms of an overactive immune system:


If you suffer from eczema, you know how uncomfortable it can make your everyday life. The itching, the redness, the inflammation—all of it can feel like it’s just holding you back from doing the things you want to do.

While dermatologists aren’t entirely sure what causes eczema, they have come to understand that it is a symptom of an overactive immune system. When your body’s systems attempt to protect themselves against foreign invaders, it sometimes begins to attack your own skin and hair.


Asthma is a common condition in which the airways overreact to certain stimuli, causing inflammation and narrowing that make it difficult to breathe. When an asthma episode occurs, it can be extremely debilitating, and in some cases, even life-threatening. The underlying cause of asthma is not fully understood.


It is known that it results from an interaction between genetic and environmental factors. For instance, if you have a family history of asthma and you live in an area with high levels of air pollution, you are more likely to develop asthma than someone who has neither risk factor.

Allergic Rhinitis. 

Allergic rhinitis, commonly known as hay fever, is a condition marked by symptoms including a runny nose, sneezing, and itchy eyes. It can be a result of an overactive immune system or contact with allergens such as pollen or pet dander.

This condition is not to be confused with other conditions that cause similar symptoms, such as the common cold. However, unlike the symptoms of allergies which usually last for weeks or months at a time and occur in consistent patterns over multiple years (often at the same time each year), the symptoms of the common cold are much more short-lived and inconsistent.

Easy Ways To Stabilize Your Immune System Naturally

So how do you calm an overactive immune system naturally?

Optimize Your Gut Health First

When we say optimize, we don’t mean eating the most vegetables or getting the most expensive probiotics—we just mean listening to your body and doing what feels good for you. If you’ve never thought about how your gut impacts your immune system, here’s how: our gut produces 75% of our immune cells. That means when we want to keep our immune system happy and healthy, we should start by keeping our gut happy and healthy, too.

Consume Immune-supporting Probiotics Found In Food

One of the best ways to support your immune system is by adding probiotics—found in foods like yogurt and kombucha—to your diet. Probiotics are “good bacteria” that live in your body, helping you digest food, absorb nutrients, and fight infections.

Certain strains of probiotic bacteria also help with protecting against disease-causing bacteria. When you add in plenty of probiotic-rich foods, you can also help your body relax and feel more at ease.

Eat Whole Foods And Healthy Fats

You can help your immune system calm down by eating whole foods and healthy fats. When you eat a lot of processed foods, it increases inflammation in your body. That inflammation can lead to sickness or disease. So just keep in mind that the more you choose whole foods, like vegetables and fruits, and healthy fats like avocados, nuts and seeds, the less likely you’re going to get sick.

avocado and nut

Stay Hydrated By Drinking Plenty Of Water

When your body and mind are tired from overworking, it can leave you more susceptible to getting sick. Make sure you’re drinking your recommended amount of water every day. It’s the best way to keep your immune system working at its highest level, and will help you feel more energized as well. You can further supplement your hydration with these drinks to boost immunity.

Reduce Sugar Consumption

When you eat sugar, it suppresses your immune system’s response to foreign particles like mold, pollen, and dust—common triggers for people with allergies and asthma. This suppression lasts for several hours after you eat the sugar.

This effect varies from person to person, but on average you can expect up to a 50% drop in your immune system’s response to allergens while your blood sugar is elevated and for several hours after that. That means if you’re eating three meals per day plus snacks and desserts, you spend a good chunk of every day with a suppressed immune system.

Reduce Stress And Anxiety

Another way to have a calm immune system is to reduce your overall level of stress and anxiety through meditation, relaxation, and other exercises. When you’re stressed or anxious, your body responds by releasing stress hormones like cortisol and adrenaline—it’s a normal part of the fight-or-flight response.

Over time, this can take a toll on your immune system. If you’re exposed to something that could make you sick and your immune system is weakened, you’ll be more likely to catch it.

Get Moderate Sleep

Your body uses sleep as a time to recharge. Without it, you’ll feel less energized when you wake up in the morning. Your immune system needs adequate time to identify and neutralize threats. Moderate sleep can help with that process.

When you’re asleep, your body produces hormones that help repair damaged cells and tissues throughout your body (meaning if you’re sick in bed with a cold, this is when your body is doing its best work).

Start With Moderate Exercise

Exercising for about 30 minutes 3-5 times a week can be an effective way to reduce the symptoms of allergies and prevent illnesses. Not only does it boost circulation and increase the number of antibodies in your blood, it also helps regulate the production of endorphins, which are hormones that make you feel happier and more alert.

Consume Natural Supplements 

How else to calm your immune system? Take natural supplements to boost your progress, such as nad+ vitamin that will support your wellness routine. Here are other supplements that I would recommend to help normalize an overactive immune system:


Vitamin C. 

By fighting free radicals, vitamin C helps your immune system do its job in a balanced way. This means that if you have allergies or asthma—or any other overactive immune system problem—vitamin C supplements may help support a healthy response.

Vitamin D. 

Often referred to as the “sunshine vitamin,” this can help you help normalize an overactive immune system. A recent study published in Clinical and Experimental Immunology found that vitamin D deficiency is strongly linked to “increased susceptibility to infection,” which means that taking vitamin D supplements could be the key to stabilizing your immune system and improving your health.


One of the most important minerals for human health, zinc is a trace mineral that’s naturally present in a variety of foods. It’s also available as an oral supplement, as well as a topical treatment for skin conditions like acne, eczema and psoriasis. Though your body only needs small amounts of zinc to stay healthy, getting enough zinc is essential because the body doesn’t store it.


If you’re looking for a natural way to boost your immune system, garlic is a great place to start. It may help normalize an overactive immune system and reduce inflammation. Garlic can also inhibit the growth of certain bacteria, viruses, and fungi. It’s easy enough to add garlic to your cooking to see if it helps you feel better when you’re sick or have a cold or flu coming on.


Infinity NAD+ Longevity Supplement. Your immune system means well. It’s just trying to protect you from invaders and make sure you stay healthy. But sometimes, it can be a little intense—and that can lead to an overactive immune response like allergies or asthma. So, what can you do? Well, aside from visiting your doctor (which you should ALWAYS do if you feel any symptoms), taking supplements can help normalize your immune response. Supplements like Infinity contain natural ingredients that help your body achieve balance and support a healthy immune response.


The good news is there are lots of things you can do when it comes to how to slow down an overactive immune system, and some of these don’t cost any money. Try eating more probiotics through fermented foods like yogurt and kimchi, as well as by supplementing them if necessary. You can also try to reduce stress through practices like meditation or yoga, which are known to have calming effects on the immune system. Please join our Facebook group for more information on health, wellness, and longevity.

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