6 Ways to Enhance Your Immune System

The immune system is designed to fight off illnesses and viruses. But unfortunately, the body's immunity can get worn down by several factors such as toxins, lack of exercise, and unhealthy eating habits. Sanitizing surfaces, proper hand hygiene, and healthy habits are the first-line methods for keeping yourself safe from germs, and your immune system will thank you for it.

How Does Your Immune System Work?

When foreign substances enter your body, the immune system detects these substances and fights to eliminate them. The immune system does a remarkable job in the body by defending it against disease-causing organisms. This system is comprised of a complex network of cells and organs that protect people from potentially harmful substances such as germs, viruses, and toxic chemicals.

Through a process known as immune response, the white blood cells circulate within the body and fight off these foreign and harmful substances that invade the body.

Also, when you fall ill and notice an infection's symptoms, this is usually a sign that your immune system is weak. Hence, this will trigger a response from your body to restore it to normal function. 

Helpful Things You Can Do to Enhance Your Immune System

As we combat today's pandemic and more than likely others in the future, it is more important than ever for people to boost their immunity so the body can effectively fight against the virus.

While enhancing your immunity is easier said than done, there are dietary and lifestyle changes you can incorporate to strengthen your body's natural defenses.

Here are important things you can do to help your immune system fight harmful pathogens and germs.

Fruits and vegetables


1)     Focus on a Healthy Diet

Eating a healthy diet rich in vegetables, healthy fats, and essential vitamins is key to enhancing your immune system. Some of these recommended immune boosters for good health are garlic, broccoli, spinach, and oranges, to name a few. 

Try to include a wide range of antioxidant-rich foods, fruits, and vegetables in your diet. You cannot underestimate the importance of good nutrition; it is crucial to strengthen your immune system and prepare your body for illness and infection.

And don't forget to take certain vitamins, such as Vitamins C and D that aid in enhancing your immune system. People with a deficiency of these vitamins are more susceptible to illness, which lowers the body's internal defenses.

Girl Sleeping

Sweet Dreams


2)     Get Adequate Sleep

Adequate sleep and your body's immunity are closely tied. Getting enough sleep aids in strengthening your natural immunity. Your body requires at least seven hours of sleep each night to give your immune system the best chance to rebuild and fight off infection. Teenagers and younger children should get even more sleep.

 3)     Exercise Regularly 

Exercise is not just for being physically fit; it is also essential to keep you healthy and support your immune system. Exercise causes the white blood cells to circulate more rapidly and also enhance natural T cell response. This results is the rapid detection of germs and harmful substances.

Also, when you regularly stay fit, it reduces your stress hormones, which in turn reduces your chances of getting sick. It also helps stimulate your system and causes immune cells to travel more rapidly within your body.

Woman drinking water

Don't forget to drink water

4)     Always Stay Hydrated 

Hydration plays an important role in your body by enhancing your immune system. 

When you're dehydrated, the lymph fluid in your circulatory system that carries white blood cells slows down, causing an impaired immune system.

Hence, to boost your immunity, always drink water and eat hydrating foods, like cucumbers and watermelon.

5)    Stop Smoking  

In addition to smoking being detrimental to your health, it affects your immune cells' ability to protect you against infections and sickness. When your cells are not able to fight unwanted bacteria or viruses, your immune system becomes weakened.

6)     Practice Good Hygiene

It is necessary to practice good hygiene. Staying clean and keeping your environment tidy prevents the spread of germs, which reduces the risk of your immune system being depleted. Clean surfaces that others have touched, wash your hands frequently throughout the day and when water is not available, use sanitizer with at least 60% alcohol content. 


Integrating helpful lifestyle and dietary changes can help strengthen your immune system. Although you do not have to act on these suggestions all at once, the earlier you start, the faster your immune system will respond.