How to Support a Healthy Immune System

Your immune system works around the clock to protect you from infections, inflammation, and everyday stressors. While you can’t control every factor that influences immunity, you can strengthen your body’s defenses through intentional daily habits. Below are science-informed, research-backed ways to support a healthy immune system.

1. Prioritize Quality Sleep

Sleep is essential for immune regulation. During deep sleep, the body releases cytokines and produces immune cells that help fight infection (Irwin, 2015). Most adults need 7–9 hours of consistent sleep each night.

Tips for getting quality sleep can include:

• Maintaining a steady sleep schedule, this is probably the most important. If you don't keep a steady sleep schedule, your body isn't going to know when it's time to sleep and wake up.

• Turning off screens 60 minutes before bed can help significantly with allowing your brain to relax and set the stage to let your body become sleepy.

• Create a cool, dark sleep environment. There should be no lights shining from electronics. Cover them up before you go to bed.

2. Nourish Your Body with Immune-Supporting Nutrients

A nutrient-dense diet is so important. It keeps immune cells functioning optimally. Certain vitamins and minerals play crucial roles in immune regulation.

Some key nutrients are:

• Vitamin C - helps support cellular immune defenses (Carr & Maggini, 2017).

• Vitamin D - supports immune modulation and lowers infection risk (Aranow, 2011).

• Zinc - is essential for immune cell development and communication (Read et al., 2019).

• Antioxidants - reduce inflammation and oxidative stress (Sies et al., 2017).

• Protein - is required for the creation of immune molecules and cells (Calder, 2020).

Aim for whole foods, colorful produce, and consistent protein intake. A well-rounded whole foods based diet is essential for a strong immune system.

3. Stay Physically Active

Regular movement supports circulation and reduces inflammation, both of which help immune cells move efficiently throughout the body. Moderate activity has been shown to enhance immune surveillance (Nieman & Wentz, 2019). Strive for a minimum of 150 minutes per week of moderate-intensity exercise.

4. Manage Stress in Healthy Ways

Chronic stress suppresses immune function over time. Long-term stress can lower lymphocyte levels and increase inflammation (Cohen et al., 2012).

Effective stress-management practices include:

• Breathwork

• Meditation

• Nature walks

• Journaling

• Supportive social connection

5. Keep Hydrated

Hydration is important for overall health. It is especially essential for the lymphatic system, which carries immune cells throughout the body. Even mild dehydration can impair physical and cognitive function (Popkin et al., 2010). Make sure to drink water regularly throughout the day and adjust the amount you consume according to your activity level and the climate you live in.

6. Support Your Gut Health

Approximately 70% of the immune system resides in the gut. Yes 70%!! A diverse, well-balanced gut microbiome supports immunity and reduces inflammation (Hill et al., 2014). This is why maintaining a healthy gut microbiome is essential for a healthy immune system.

Make sure to include these types of food in your diet:

• Probiotic foods (yogurt, kefir, kimchi).

• Prebiotic fiber (oats, garlic, bananas).

• A wide variety of plant foods (think leafy greens and colorful veggies).

  
  

7. Limit Habits That Weaken Immunity

Some lifestyle habits can hinder immune function. These are habits that should be significantly reduced or eliminated completely:

• Excess alcohol can suppress immune responses (Barr et al., 2016).

• Smoking harms both innate and adaptive immunity (Qiu et al., 2017).

• Highly processed foods increase inflammation (Cordain et al., 2005).

• Chronic sleep deprivation disrupts immune pathways (Irwin, 2015).

Aim for balance rather than perfection.

8. Stay Up-to-Date on Preventive Care

Routine checkups support early detection of deficiencies or underlying issues impacting immunity, such as low vitamin D, inflammation, or chronic stress-related conditions. It is really important to get bloodwork yearly to check for any deficiencies. When a deficiency is caught early, it is a lot easier to remedy it.

It is important to note that a healthy immune system doesn’t require extreme diets or expensive supplements. Consistent daily habits, quality sleep, nutrient-rich food, movement, stress management, and hydration all help to create a foundation for resilience and building a healthy immune system. Keep in mind that small steps will eventually add up to major benefits.

References

Aranow, C. (2011). Vitamin D and the immune system. Journal of Investigative Medicine, 59(6), 881–886.

Barr, T., Helms, C., Grant, K., & Messaoudi, I. (2016). Opposing effects of alcohol on the immune system. Progress in Neuro-Psychopharmacology & Biological Psychiatry, 65, 242–251.

Calder, P. C. (2020). Nutrition, immunity and COVID-19. BMJ Nutrition, Prevention & Health, 3(1), 74–92.

Carr, A. C., & Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211.

Cohen, S., Janicki-Deverts, D., & Miller, G. E. (2012). Psychological stress and disease. JAMA, 298(14), 1685–1687.

Cordain, L., Eaton, S. B., Sebastian, A., et al. (2005). Origins and evolution of the Western diet. The American Journal of Clinical Nutrition, 81(2), 341–354.

Hill, C., Guarner, F., Reid, G., et al. (2014). Expert consensus on the importance of the gut microbiome. Nature Reviews Gastroenterology & Hepatology, 11(8), 506–514.

Irwin, M. R. (2015). Why sleep is important for health: A psychoneuroimmunology perspective. Annual Review of Psychology, 66, 143–172.

Nieman, D. C., & Wentz, L. M. (2019). The compelling link between physical activity and the body's defense system. Journal of Sport and Health Science, 8(3), 201–217.

Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439–458.

Qiu, F., Liang, C. L., Liu, H., et al. (2017). Impacts of cigarette smoking on immune responsiveness. Respiratory Research, 18(1), 1–8.

Sies, H., Berndt, C., & Jones, D. P. (2017). Oxidative stress. Annual Review of Biochemistry, 86, 715–748.