Your immune system is a complex network of cells, tissues and organs that work together to protect your body from infections and diseases. Modern medicine has also provided tools for maintaining health, like vaccines and immunizations. We can also actively work to not get sick by washing our hands and avoiding germs. In addition, research studies have shown that lifestyle behaviors and certain vitamins and supplements may help to keep your immune system strong. Let’s look at the recommendations.
Immune-Strengthening Lifestyle Strategies
Healthy living strategies for your immune system include:
Exercising regularly
Experts recommend at least 150 minutes of moderate exercise per week.
Eating a healthy, balanced diet high in fruits and vegetables
Use the MyPlate technique to determine portions and types of healthy foods that are best for you.
Maintaining a healthy weight
Aim for a BMI of 25 or lower. The best way to lose weight is by eating a healthy, balanced diet and getting more exercise. Learn more about how to eat healthy on a budget.
Getting quality sleep
Set a schedule and routine for sleep and practice good sleep hygiene. Here are some additional tips for getting a better night’s rest. Also, learn more about sleep recommendations by age.
Reducing stress and developing good coping mechanisms
Include activities in your daily life that help you handle stress, like connecting with loved ones, going outside, practicing meditation regularly, exercising or hobbies like making art.
Quitting smoking
If you smoke, you can get support to help you quit.
Drinking alcohol only in moderation, if at all
Limit the amount of alcohol you keep in the house or limit the number of glasses/bottles you drink.
Taking steps to prevent infection
This includes washing your hands frequently and staying home when you are sick.
Supplements That Support the Immune System
Chris D’Adamo, PhD, director of the Center for Integrative Medicine at the University of Maryland School of Medicine, helped create a prevention strategies guide with the Institute for Functional Medicine. The guide is in alignment with Centers for Disease Control and Prevention (CDC) recommendations.
In addition to the above-listed lifestyle and behavior practices, Dr. D’Adamo recommends working with your primary care provider to choose from among the following supplements, and take them in moderation, to help keep your immune system functioning at its best:
Vitamin C
Vitamin C may help prevent viral, bacterial and other infections by shortening the duration of colds and acting as a natural antihistamine and anti-inflammatory.
Vitamin D
Vitamin D, one of the most important immune system-strengthening nutrients, can reduce the risk of colds and flu. It should be taken on a regular basis. Here is how to tell if you are deficient in vitamin D.
Vitamin A
Vitamin A, when used on a short-term basis, can help support the body’s ability to fight infections, especially respiratory infections.
Zinc
Zinc can help reduce the number of infections and the duration of the common cold when taken within 24 hours of onset.
Selenium
Selenium is a key nutrient for immune function and is easily obtained from foods like the Brazil nut. It is also an antioxidant, which strengthens the body’s defenses against bacteria, viruses and cancer cells.
Raw Honey
Raw honey is good at relieving minor pain and inflammation of mucous membranes, like those in the nose and mouth, and has antioxidant properties and some microbial effects. In addition, it is helpful for coughs and sore throats and can be added to tea or hot water with lemon. (Children under 1 should not be given honey.)
Garlic
Garlic, aged extract garlic and other garlic supplements may reduce the severity of upper viral respiratory infections and function in preventing viral infections of the common cold.
Probiotics
Probiotics contain “good bacteria” that both support gut health and influence the function and regulation of the immune system. They also can decrease the number of respiratory infections, especially in children.
Beta-glucans
Numerous human trials have shown that beta-glucans stimulate activity against viral attacks. These findings include a decrease in cold and flu symptoms and upper respiratory tract infections compared to placebo.
Mushrooms
A variety of mushroom species have been shown to help with immune function in a myriad of ways. Some medicinal mushrooms include Shiitake, Lion’s Mane, Maitake and Reishi.
Berberine
Found in the roots, rhizomes and stem bark of various plants, this natural compound has been shown to have antiviral and anti-inflammatory properties. It can be found in goldenseal, goldthread and Oregon grape species.
Sulforaphane
Sulforaphane has potent anti-inflammatory and anti-viral properties. It can be produced in the body in small amounts by eating some cruciferous vegetables or in more therapeutic amounts by consuming dietary supplements containing glucoraphanin and myrosinase enzyme.
Elderberry
Studies have shown that elderberry has properties that appear to help fight viruses. If possible, choose a low-sugar capsule or tablet as opposed to sugary syrup.
Talk to Your Provider
It is very important to understand that these are suggestions. If you want to try either of these options, be sure to communicate with your healthcare provider and take them in moderation or as your doctor advises.
If you feel sick, please do not hesitate to contact your provider. Many providers offer telemedicine options and can advise how you can treat your symptoms yourself or if you need more advanced care.
More to Read
- Strengthen Your Immune System with 7 Simple Strategies
- How Does Stress Affect the Immune System?
- Your Quick and Easy Guide to Adult Vaccines
- What You Need to Know About Childhood Vaccines
Medically reviewed by Chris D’Adamo, PhD.
