How to Build Immune System

 Each component of your immune system needs to work perfectly according to their various functions to protect and defend your body against harm effectively. The most efficient way to ensure that this occurs is to cultivate the good-for-you habits, on a daily basis, that will help to build the immune system.

 In a simple form, the immune system's role is to help the human body fight disease and illness. According to the National Institute of Health, it is a complex system that consists of cells in your organs, tissues, bone marrow, blood, and skin. When functioning properly, the system works to protect your body against possibly harmful pathogens (such as viruses and bacteria) and minimize damage from non-infectious elements (such as cancer and sunburn). 

According to Harvard Medical School, "In order to function well, our immune systems require balance and harmony." It further stated that "for now, there are no scientifically proven direct links between lifestyle and enhanced immune function. But that doesn't mean the effects of lifestyle on the immune system aren't intriguing and shouldn't be studied. Researchers are exploring the effects of diet, exercise, age, psychological stress, and other factors on the immune response, both in animals and humans. In the meantime, general healthy-living strategies are a good way to start giving your immune system the upper hand."

There are many approaches to boost the immune system balance. It doesn't have to be a hassle to improve your immune system. It can be tasty, soothing, and enjoyable - through meals, supplements, exercise, and other healthy-living practices. Always consult a physician before starting any significant adjustments to your routine.

Some ways to improve your immune system include:

Consume a Healthy Diet

The nutrients you get from food are excellent boosters for your immune response. Plant-based foods such as spices, herbs, fruits, and vegetables are essential in keeping your immune system running smoothly. Studies have shown that a lot of plant-based foods have antimicrobial and antiviral properties that help defend our body against infection.

 According to a report that appeared in the International Journal of Molecular Sciences in June 2017, and spices such as cumin, cinnamon, thyme, oregano, and clove have antimicrobial and antiviral properties that inhibit the growth of food-borne bacteria such as Pseudomonas fluorescens and Bacillus subtilis and, dangerous fungi such as Aspergillus flavus and antibiotic-resistant microorganisms such as Staphylococcus aureus;

According to the Academy of Nutrition and Dietetics, zinc, folate, iron, selenium, copper, and vitamins A, C, E, B6, and B12, are essential nutrients the body gets from the food you eat. They are nutrients that your immune system needs to do its job.

 Protein is also essential for a healthy immune system. The amino acids derived from protein help build and maintain immune cells, and cutting back on this macronutrient may weaken your body's ability to fight infections.

Also, according to the Academy of Nutrition and Dietetics, cabbage, apricot, spinach, red bell peppers, broccoli, strawberries, carrot and citrus fruits (tangerines, grapefruits, and oranges) are all good sources of vitamins A and C. At the same time, nuts and seeds contain zinc, vitamin E, and protein. Some good sources of protein and zinc sources include poultry, lean meat, and seafood. 

Take Herbs & Supplements 

Take some natural herbs and supplements, especially those recommended by your doctor. Herbs and spices are well known to help the body fight off infections. Examples are turmeric, ginger, cloves, elderberry, astragalus, and Andrographis.

Introduce Mushrooms to Your Diet 

 Mushrooms are regarded as nature's means for the breakdown of organic matter to turn it into fertile lands. Mushrooms are among the healthiest produce on the earth and are rich in vital nutrients and minerals. Examples of mushrooms that are good for boosting the immune system are Tremella Mushrooms, Maitake and Shiitake Mushrooms, and Turkish tail mushrooms.

Introduce Yogurt into Your Breakfast

Probiotics present in yogurt will make the body's immune system stronger and aids the prevention of infection. The Journal of Science and Medicine in Sport published the report of research on probiotics. The study found that in New Zealand, athletes who took a probiotic had about 40% fewer colds and gastrointestinal infections in Zealand. Yogurt is also a good source of vitamin D and provides an excellent boost to your immune system. It Is also a delicious product to incorporate into your breakfast as it boosts a happier day.

Eat More Vegetables

Nuts, seeds, fruits, and vegetables are filled with vital nutrients for improving the immune system. Ensure to consume them daily to ensure the improvement of your body's immune response. Examples of some green vegetables are Cabbage, Broccoli, and Kale. 

Treat Yourself to Tea Time

It is always so comforting to sip tea in the morning or before bed. It is not only a good meditation strategy but also a great means of boosting the body's immune system. The naturally present substances in tea known as alkylamines help improve the immune system, thereby preventing infection.

Reduce Alcohol Consumption

Several studies have shown that excessive alcohol intake can complicatedly affect the immune system and its metabolism. Ensure to consume a moderate amount of alcohol if you need to.

Ensure to Take in Your A-B-C-D-Es

A deficiency of vitamins has been associated with poor immunity. Using a multivitamin supplement alongside consuming a nutritious diet rich in natural nutrient sources can improve the general health of your body and the immune system. Specifically, vitamins A, B2, B6, C, D, and E have been proven to contribute significantly to helping to prevent illness. You can take multivitamin supplements prescribed by your doctor, but the best option is from natural intake from diet.

Always Have a Relaxing Bath

 A beautiful hot shower with Epsom salt or soothing aromatherapy fragrances will go a great way in reducing stress and aids sleeping. Sleep is among the essential factors that the human body needs to rebuild itself, control sleep deprivation, increase inflammatory response, weakens the immune system, and stimulates stress response. 

Reduce Stress

Although researchers are still investigating the physical effects of stress, studies have shown that chronic stress can lead to several detrimental consequences on emotional and physical well-being, which include a decreased immune system. Practices that relieve stress, such as music, massage, and meditation, can help you relax and strengthen your immune function. Implement a calming habit such as yoga, deep breathing, and meditation into your everyday routine to keep stress in check.

Ensure to Laugh A Little or A Lot 

A research carried out in 2007 showed that laughing is the best treatment: it offers an incredibly simple way to boost your immune response. Smile or Laughter, coupled with a cheerful, optimistic mood, helps reduce stress levels and facilitate sleep, which is two of the known most essential factors for a healthy body. It is somehow the greatest fun-filled booster for your immune system.

Maintain a Hygienic Lifestyle

The Centers for Disease Control and Prevention (CDC) has stated that regular cleaning of the hands is among the easiest approaches to preventing sickness. Always wash your hands with soap and warm water for 20 seconds before cooking or eating, and whenever you sneeze, cough, go to the toilet or bathroom or touch public structures and surfaces.

Ensure Enough Sleep Time

Studies have found that staying awake all night will cause havoc to your immunity, thereby making you more prone to contracting an infection or virus and causing a difficult defense and control against infections. A research carried out on about 20,000 individuals showed that people who had less than six hours of sleep at night or has sleep problems have a higher probability of catching colds and other respiratory problems. 

Sleep deficiency can induce the activation of the inflammatory immune response. It can weaken your body's response vaccine and the immune system as a whole. Endeavor to sleep for about 7–8 hours, and resist from staying awake all night.

Stay Off Smoking

Quit smoking because it not only raises the risk of cardiovascular disease and cancer but also negatively affects the immune function. Smoking is known to impair both the innate and adaptive immunity. This can also improve the risk of developing adverse pathogenic immune responses, and smoke also lowers the efficiency of the immune system. 

Put Your Exercise Mode On

Regular workouts have been proven to strengthen the immune system. Proper exercise facilitates T cells, a type of white blood cell that prevents infection in the body. However, consistent strenuous workout suppresses the immune system's ability and will make you susceptible to various viral infections. You needn't become a full-on fitness model to improve your immune function. Even casual walk on a couple of days a week or getting in a yoga session will keep you physically and mentally fit and also keep your immune system in good condition.

Take Time to Stroll Out into the Natural Light of The Sun.

This is a great source of vitamin d for your body. Vitamin D is important to the immune system's healthy running, and it also helps the body in the production of antibodies. 1Low vitamin D levels in the body have been described as one of the primary causes of respiratory illnesses. Take a 10 - 20-minute walk in the sun will the body produces enough vitamin D. Ensure not to overdo it. Too much of the sun rays can cause skin cancer or sunburns.


Before proceeding with any diet, herbs, supplements, medication, or treatment, see to it that you first contact the doctor. Self-treatment of any condition and the prevention or delay of standard care can have serious consequences. 

A healthy immune system lowers the risk of infection and influenza viruses. With such little adjustment in your diet and regimen, you can make sure that your immune system is prepared to defend you from various virus infections. From sleeping for eight hours to taking a walk in the sun to eating healthy foods, the strategies are easy and very beneficial if properly followed. You will maintain a healthy immune system with all of these healthier ways to improve your immune system. Implement them, and experience the improvement in your body's ability to fight disease.


Author’s pen name: Unique Parvina