How to Boost The Immune System

How to Boost The Immune System: Top 20 Immune Boosters

When the cold weather sets in, or there’s a sudden change in the climate, some people immediately develop a cough, runny nose, sore throat, colds, and flu. If you are one of these people, there is a big possibility that you have a weak immune system. This means that your body has a weak defense system against invading viruses that cause common colds, flu, and fever. Always remember that we are exposed to different bacteria and organisms in our environment that we cannot see. Every day the defense mechanism of the body functions diligently to protect us from these invading microorganisms that can harm us. We don’t feel and notice these daily battles that go on inside the body, but it is happening right at this moment. When there is something wrong with the immune system, the body is at greater risk of developing infections and other health issues. If you are thinking of how to boost immune system naturally, then read on. We will provide you with tips, practices, and immune system stimulants that will definitely keep you stronger against diseases.

Natural Ways On How to Boost Immune System

These are stimulants containing special compounds that can strengthen your immune system or help your body defend against bacteria and viruses.

ProbioticsConsume More Probiotics

Having a weak digestive system means that your immune system is also compromised. Foods containing probiotics are a great way to strengthen and boost your digestive system back to health. If you are not familiar with probiotics, these are the good bacteria that aid your digestion, which results in a better elimination of toxins in your colon. Studies have shown that probiotics in babies can help prevent immune-mediated diseases. Some of the foods that are rich in probiotics include yogurt, sauerkraut, kefir, kimchi, pickles, and tempeh.


Ginger contains powerful antimicrobial and anti-inflammatory properties. This is why ginger is heavily relied upon by many people in treating infectious diseases throughout history. Ginger is always at the top of everyone’s list when it comes to boosting the immune system because of its strong antibacterial property. It has been known to kill harmful bacteria, even salmonella, and it can also be used topically as an effective antiseptic. Some of the benefits of ginger that boosts your immune system include: Killing cold viruses, eases a sore throat, eliminates congestion, prevents the production of cytokines that cause swelling and pain, helps lower the risk of cancer, have strong antioxidant properties. Read more – Top 10 Health Benefits of Ginger.

Oregano Essential OilOregano Essential Oil

Just like ginger, oregano contains powerful antibacterial and antiviral properties. It also has anti-fungal and anti-parasite compounds that make it very effective as a healing agent. Oregano oil can be used to fight and protect against viral infections. By using this essential oil, you are stimulating the production of white blood cell, which is the body’s main line of defense.

10 Best Health Benefits of GinsengGinseng

You can use the root, stem, and leaves of the ginseng plant to boost your immune system and fight infections. Many people, especially in Asia, have been using ginseng to build up a strong resistance to infections and illnesses. Ginseng also has the ability to regulate each type of immune cells to improve the overall performance of the immune system. Ginseng contains antibacterial compounds that can protect the body against bacterial infections. A study discovered that ginseng extract can induce antibodies, which binds to the viruses and toxins, thus keeping the normal cells safe. Read more – Top 10 Ginseng Health Benefits.


The flowers and berries of the elder plant have been considered as a medicinal for many centuries. Elderberry is known to treat common colds, flu, inflammation, and allergies. A study has shown that it is considerably faster to cure flu when elderberry was used within the first 2 days of the occurrence of the symptoms.

How to Boost Immune System – Habits and Practices

How to Boost Immune System – Habits and Practices

You may need a little bit of lifestyle change to improve your health. There are good habits and practices that you can incorporate into your life to keep your immune system in top condition.

Exercise RegularlyExercise Regularly

Exercise is not just about losing weight or trying to obtain a lean and muscular body. Experts recommend being physically active by exercising or engaging in sports activities because it helps in building a strong immune system. It has been proven that people who have a sedentary lifestyle are prone to getting colds, flu, and other infectious diseases. During exercise, your immune system responds by producing more blood cells that can fight viruses and other foreign invaders in the body. Research has shown that people who exercise five or six days a week have only half the occurrence of a sore throat and colds compared to the people who don’t exercise. So if you are spending too much time in front of the television or computer, then it’s time to be active so you won’t find yourself being frequently sick. Read more –  Workout Program – Get Your Dream Body Now

Try to Get Enough Sleep

Those with busy work schedule tend to sleep very late, which makes them susceptible to viral infections, flu, and colds. There is valid proof that lack of sleep and getting an infectious disease is strongly associated with each other. Studies have also shown that people who lack sleep have higher risk of reactivating past diseases such as shingles or chicken pox. Read more – How Long Should A Nap Be

Keep Your Extremities WarmKeep Your Extremities Warm

If your feet and extremities are constantly exposed to cold temperature, then you are prone to catching an infection. Studies have shown that having cold extremities can drastically reduce the white blood cells that will fight off the virus and other foreign invaders within the body. The next time you get chilled feet, keep it warm immediately to avoid weakening your immune system.

Don’t Consume Too Much Sugar

Did you know that 10 teaspoons of sugar can affect the ability of your white blood cells to kill off invading bacteria? If your white blood cells are weak and cannot get rid of these viruses and bacteria, then you’ll most probably get sick. Instead of using sugar, you can just opt for other natural sweeteners. Read more – Clean Eating Meal Plan

Wash Hands and Use Hand SanitizerWash Hands and Use Hand Sanitizer

This is a very simple practice that most people tend to forget. The FDA recommends washing your hands with water and plain soap to avoid getting sick. If you’re out, you can always bring a hand sanitizer with you to keep your hands free from germ and bacteria. Read more – Worms In Humans: Treat Intestinal Worms Through Hygiene

Do Not Smoke

If you are not a smoker, then try to avoid inhaling secondhand smoke. It is basic knowledge that smoking can weaken the immune system. Plus, smoking causes so many diseases such as cancer, pneumonia, and bronchitis.

Get Some SunshineGet Some Sunshine

Get out and catch some rays, because sunlight can help your skin to produce vitamin D. During the summer months, try to go out in the morning and avoid the noontime heat. Ten to fifteen minutes sun exposure is enough if you don’t have any sunscreen. Those with vitamin D deficiency have an increased susceptibility to various infections. One study has shown that people with low vitamin D levels in the body have reported more occurrence of upper respiratory tract infection compared to those who are not vitamin D deficient.

Top 20 Immune Boosting FoodsHow to Boost Immune System – Foods to Eat

Your diet is another big factor when it comes to improving and strengthening your immune system. Here are some of the best foods you need to enhance your body’s defense mechanism.

Citrus Fruits as a Vitamin C SourceCitrus Fruits

Citrus fruits are rich in vitamin C, which also helps to build a stronger immune system. This is the reason why many people eat oranges, grapefruits, and lemons when they have a cold. Vitamin C can increase the production of white blood cells, which is your body’s first line of defense.

Broccoli as a Vitamin C SourceBroccoli

Broccoli is included in the list of superfoods because it contains a variety of vitamins and minerals. It is rich in vitamin A, C, and E, and it also contains antioxidants and fiber. Don’t overcook because it might lose most of its nutrients.


Turmeric is a bright yellow spice that has strong anti-inflammatory properties. It is known to treat rheumatoid arthritis and osteoarthritis. Read more – Top 10 Turmeric Health Benefits

Chicken as a B12 Source


Chicken and other poultry products are high in vitamin B6, which is needed by the body to form new and healthy red blood cells. Chicken broth contains powerful nutrients that can boost immunity and promote gut healing.


Shellfish such as crabs, mussels, lobsters, and clams are packed with high amounts of zinc. Your body needs a regular dose of zinc in order for your immune cells to function properly. However, too much zinc in the body might have a negative effect on the immune system. The recommended amount of zinc for adult men is 11 mg, and for women, it’s 8 mg.

Green TeaGreen Tea

Green and black tea contains powerful flavonoids that can enhance your immune system. It has high levels of EGCG, which is an antioxidant that is essential in improving the immune functions. Read more – Top 10 Health Benefits of Green Tea

Top 10 Papaya Health BenefitsPapaya

Papaya may not be a citrus fruit, but it is still very rich in vitamin C. Just one papaya contains 224 percent of your recommended daily intake of vitamin C. Papaya also has anti-inflammatory properties, as well as B vitamins, potassium, and folate that can boost your overall health. Read more – Top 10 Papaya Health Benefits

The full list of – Boost Immune System: Top 20 Immune Boosting FoodsTop 20 Immune Boosting Foods

Knowing how to boost immune system is important to avoid getting sick all the time. Having a good and balanced diet, eating the right food, practicing healthy habits, and taking immune system stimulants will definitely help in strengthening your immune system and keep you away from diseases.