7 Ways to Improve Your Immune System (and Why You Should)

Your immune system is your body’s best defender against illnesses and infections. Think of it as a team of bodyguards in your body meant to keep out harmful intruders, from harmful bacteria to dangerous viruses. If you can keep your immune system in top shape, you’ll be far less likely to get sick—and you’ll have a better sense of wellbeing on a daily basis.

To make the prospect even more attractive, you should know that some of the best ways to improve your immune system and keep it healthy are fast, easy, and inexpensive.

How to Improve Your Immune System

These are some of the best ways to keep your immune system in top condition:

1. Drink green tea. Drinking green tea is shown to prevent the onset of the flu and other diseases, as well as improve your ability to recover if you do become infected. The mechanisms here are complicated; a compound called EGCG, found in green tea, can attach to the membrane of the flu virus and prevent it from infecting other cells. Other components of green tea, including antioxidants and L-theanine, are shown to boost immune system response, enabling your body’s natural defenses to take care of the problem themselves.
2. Maintain a healthy weight. Multiple studies have confirmed the correlation between weight and immune system function; put simply, maintaining a healthy weight will improve your immune system’s ability to ward off infections. In some cases, weight loss of just 13 pounds is enough to bring your immune system function up to the levels of lean people.
3. Exercise regularly. If you’re working on losing weight to improve your immune system, you’ve probably already adopted an exercise regimen. You’ll then be pleased to learn that exercise can improve your immune function as well. The exact mechanism responsible for this correlation is still under debate; some suggest it’s due to “flushing out” bacteria from your lungs and airways, while others suggest exercise can cause changes in your antibodies and white blood cells, which are necessary instruments when fighting off infection.
4. Eat lots of fruits and vegetables. Fruits and vegetables are additional healthy choices for maintaining a reasonable weight, but they, too, can support your immune system. Fruits and vegetables, when eaten in diverse assortments, will offer your body many vitamins and minerals, including vitamin E, vitamin C, and other antioxidants. Many of these compounds are necessary for keeping your immune system healthy and functional.
5. Get lots of sleep. People who don’t get the recommended 7 to 9 hours of sleep each night are at increased risk of illness. This is because going without adequate sleep puts an additional strain on your body, preventing your immune system from operating at maximum capacity. Accordingly, you can improve your immune system by getting more sleep each night (or supplementing your sleep with naps during the day).
6. Minimize stress. You may already know this, but excess stress can weaken your immune system. If you feel an illness coming on, take the effort to reduce stress in your life, such as reducing the number of hours you work, taking a few days off, or relying on methods like yoga or meditation to get rid of your stress proactively.
7. Avoid smoking and drinking. Smoking and drinking are both habits that can interfere with your immune system, so try to cut them out of your life entirely. If you struggle with the idea of ceasing these activities all at once, consider reducing your intake; drinking in moderation won’t damage your immune system much, and any cigarettes you remove from your regular intake will be a step in the right direction.

Other Ways to Stay Healthy

Your immune system will kick into action when harmful microorganisms enter your body, but you can also protect yourself from infection by taking steps like these:

• Wash your hands routinely. Washing your hands with soap and water is the best way to keep germs off the most commonly used part of your body. It will prevent outside germs from infecting you, and keep your germs from infecting other people.
• Cook your food thoroughly. Bacteria and other harmful microorganisms like to grow in and around food, so make sure to cook your food thoroughly. Doing so can greatly reduce your chances of foodborne illness.
• Avoid areas with high infection risk. You can also stay away from areas with an especially high risk of exposure to infection, such as schools, during illness breakouts.

Follow these tips and you may not guarantee a lack of infection, but you will dramatically reduce your chances of getting sick. As an added bonus, these tips will also help you maintain your health in other areas, such as reducing your susceptibility to heart disease and diabetes.