10 Simple Steps to Boost Your Immune System

Immune System

It’s easy to get distracted by the latest health trends and forget to take care of our bodies.

But when you don’t take good care of yourself, your immune system—the body’s first line of defense against germs—loses its effectiveness.

If this happens, then it becomes easier for germs, viruses, and bacteria to infect your body and cause disease.

Fortunately, there are many simple steps you can take every day that boosts your immune system so that you can stay healthy throughout the entire year!

Drink more water

Drink more water

The first step to boosting your immune system is to drink more water. Drinking 8 glasses of water each day is the recommended amount for adults, but if you’re struggling with fatigue or feel like your energy levels are low and need more help than just a glass of H2O, try drinking warm water in the morning instead.

If you’re physically active or have a cold or flu, you must increase your intake even further by drinking one additional glass per day—it’s not enough just to get through the day without feeling tired; instead, aim for two extra glasses each day (or even more).

Eat healthier foods

healthier foods

  • Eat more fruits and vegetables.
  • Eat more foods rich in Vitamin C.
  • Eat foods rich in Vitamin D.
  • Drink green tea or other herbal teas that have been shown to boost the immune system’s ability to fight infections, such as mint tea, chamomile tea, or lemongrass water (which contains an amino acid called citrulline).

Get some sleep

Get some sleep

If you’re having trouble sleeping, try these tips:

  • Get more light in the evening. Your body will produce melatonin if the sun goes down and you aren’t exposed to too much artificial light. The recommended amount is 10-15 minutes per day, which can help you fall asleep faster at night.
  • Avoid caffeine after 2 p.m., unless it’s decaffeinated coffee or tea with no caffeine added—and even then only up to 400 mg/day of caffeine (about 2 cups of coffee).Caffeine has been shown to suppress immune function, so if possible try cutting out all sources of this stimulant entirely for several weeks before trying again with moderation!

Exercise regularly

Exercise regularly

It’s no secret that exercise is good for your health—and it’s also essential for a healthy immune system.

The benefits of getting regular exercise are numerous, including:

  • Reducing stress and improving sleep quality
  • Helping you feel more energized throughout the day
  • Increasing your appetite by increasing levels of adrenaline, which makes you feel more active and less hungry (which means you’ll eat less)

Reduce stress levels

Reduce stress

Stress is a natural response to a situation. It can be good or bad, depending on how you handle it.

When we’re under stress, our bodies release hormones like cortisol and adrenaline that help us deal with the situation at hand.

Over time, however, this can lead to an imbalance in our nervous system and cause health problems such as high blood pressure or heart disease.

In order to Toss levels:

  • Take time for yourself—whether that means going for a walk around the block or spending 15 minutes meditating before bedtime (or both!). Remember: You don’t have to do anything alone! You could invite friends over for dinner; invite family members over after work; join together as part of a community event like yoga class; or take up sports like bowling or bicycling–the possibilities are endless!
  • Eat foods rich in vitamin C (elements found in citrus fruits) because they support immune function by helping fight colds/flu symptoms. ” Exercise regularly even if it feels uncomfortable at first, it helps reduce daily aches and pains caused by repetitive motions during workday activities such as sitting at desks all day long.”

Try acupuncture or massage therapy

acupuncture or massage therapy

Acupuncture and massage therapy are both forms of Chinese medicine, which means they use needles to stimulate specific points in the body.

This can help with pain, stress, and anxiety but only when done correctly by an expert practitioner who knows how to do so without causing any harm.

Acupuncture is especially helpful for people suffering from chronic pain or inflammation in their bodies (as well as those looking to reduce stress).

Massage therapy can also be used as part of a holistic approach—but it should never be used on children under 18 years old unless supervised by someone who’s trained in this area.

Meditate or spend time in nature to reduce stress


Meditation and nature can be great ways to reduce stress, which is a major contributor to illness. Meditating helps you focus your attention on the present moment, which helps lower your heart rate and body temperature while also increasing blood flow to the brain.

Meditation may also help with sleep quality by reducing stress levels during the day so that when you do eventually fall asleep at night it’s easier for restful slumber to occur. The same goes for spending time in nature—it has been shown that being surrounded by nature reduces our cortisol levels (a hormone produced when we feel stressed) after only 15 minutes of being outside!

Add immune-boosting supplements to your diet

In addition to eating the right foods and drinking plenty of water, there are several supplements that can help strengthen your immune system. Immune-boosting supplements include:

  • Vitamin C (ascorbic acid). This vitamin is important for fighting infection because it helps build white blood cells.
  • Vitamin A. It’s essential during cold and flu season because it boosts the body’s ability to fight germs and viruses that cause illness in wintertime temperatures.
  • Echinacea root extract capsules or teas can help boost immunity by boosting the production of T cells, which are responsible for attacking foreign invaders like bacteria or viruses within our bodies.

Handwash to wash away germs and bacteria


Handwashing is the easiest way to get rid of germs and bacteria on your hands. It’s also one of the most effective ways to boost your immune system because it removes dirt and grime that can cause infections in other parts of your body.

To wash properly:

  • Wash for at least 20 seconds with soap and warm water (don’t use hot water).
  • Rinse well.

Eat more yogurt and citrus fruits

citrus fruits

If you’re looking to boost your immune system, there’s no better way than by eating more yogurt and citrus fruits.

Yogurt is a great source of probiotics, which are beneficial bacteria that help keep the gut healthy. The probiotic bacteria in yogurt can help reduce inflammation in the body by preventing it from happening or decreasing its severity when it does.

Citrus fruits have been shown to have similar effects on improving immune function as well because they contain high levels of vitamin C (which plays an important role in boosting overall health).

Simple steps you can take every day to boost your immune system.

As we age, our immune system becomes weaker. So the more you can do to boost it, the better!

Here are some simple steps you can take every day to help boost your immune system:

  • Drink more water. When we’re dehydrated and not drinking enough water, our bodies run less efficiently which means they aren’t producing enough antibodies or white blood cells (which fight off infections). To make sure that doesn’t happen to you: drink at least eight glasses of water daily—even if it’s just half a glass first thing in the morning!
  • Eat healthier foods. This will also help keep your energy levels up for longer periods because nutrients like antioxidants found in fruits and vegetables help fight off free radicals that damage cells in our bodies as well as increase resistance against viruses like colds or flu viruses.* Get some sleep at night.* Exercise regularly by walking outdoors for 30 minutes each day (or taking classes like yoga).


We hope these steps have helped you find ways to boost your immune system and keep it strong.

As we discussed, the most important thing is to take care of yourself and eat a healthy diet.

Remember that being active is also very important for maintaining your health! Exercise regularly, get enough sleep every night and drink plenty of water throughout the day.