How To Boost Your Immune system

Your immune system is constantly working hard to defend you against illness and disease. Unfortunately, there are times that it fails: The germs and bacteria make a successful attack, you become sick. But do not despair, it is possible to put systems in place that will help to boost your immune system. Putting certain systems in place may lower your chances of falling victim to illness.

Ways how to Boost Your Immune System

First and foremost, you must choose a healthy lifestyle. Every part of your body functions better when it is bolstered by adopting a healthy lifestyle.

Here listed below are some recommendations of things that will help to boost your immune system.

  • Avoid smoking
  • Eat fresh fruits and vegetables
  • Exercise regularly
  • Maintain a healthy weight
  • If you drink alcohol, drink only in moderation.
  • Get adequate sleep
  • Good hygiene, such as washing your hands frequently and cooking meats thoroughly
  • Minimize stress
  • Exercise and your immune system

Regular exercise is one of the major pillars of healthy living. It improves cardiovascular health, lowers blood pressure, and can help to protect against disease. The benefits of regular exercise are that It helps to promote good circulation throughout your body. This allows the cells and substances of the immune system to move through the body freely and do its job more efficiently. Just like most things in life, balance is the key. If you are participating in too much exercise, your body may start to become fatigued which in effect can weaken your immune system.

How to boost your immune system with a good diet

Just like any high-performance vehicle, the immune system needs fuel to be able to run efficiently. Over the years, studies have discovered that people who are malnourished are more vulnerable to infectious diseases. It has been suggested that various food substances have immune-boosting properties. Amongst those are: lemon, honey, garlic, and ginger. Little research has been done as to why certain food has properties that to boost your immune system, but it is evident that your body does function better if you consume natural organic foods.

How age can affect and weaken your immune system

As we get older, the capabilities of our immune system become weakened, which in turn can increase the possibility of more infections. While some people do remain healthy as they age, the conclusion is that the elderly are more likely to contract infectious diseases. In some cases, they could even be more likely to die from them.

Respiratory infections, influenza, pneumonia, and the recent outbreak of the COVID-19 virus and particularly are a leading cause of death in people over 65 worldwide.

Studies have found that is a reduction in immune systems response to infections in people over 65 who take vaccines. The study discovered that the people over age 65 response to the influenza vaccines was less effective to the results compared to healthy children over the age of 2. There were some more positive findings from this study. The vaccines, however, did still significantly lower the rates of sickness and death in older people when compared to those with no vaccination.

There appears to be a correlation between nutrition and the immune system in the elderly. Older people tend to eat less and often have less variety in their diets. As a result, the aging population has a greater tendency to have Micronutrient malnutrition. I essence their bodies tend to lack some of the essential vitamins minerals that aid the body’s function. This could be one explanation as to why people over 65 tend to have a weaker immune system.

Stress and your immune system

Despite the various challenges, scientists are actively studying to see if there is a relationship between stress and our immune system.

One of the problems with this research is that stress is difficult to define. What may be considered a stressful situation for one person may not be for another. Another problem is that it is difficult to measure how much stress someone is enduring. The scientist can only measure things that may reflect stress, such as the number of times the heart beats each minute or pupil dilation.

There are some factors to how our bodies react to stress that may affect our immune system. For example, it is known that stress can affect the quality of your sleep. So, in essence, this could trigger a breakdown in your immune system over time.

If you would like more information on dealing with stress, please read my article How to Cope With Stress.


There isn’t a conclusive what that you can completely defend your body from illness or disease, but if you adopt the right lifestyle you can strengthen your immune system to reduce the possibilities of becoming unwell.

For comprehensive guidance to help boost your immune system, I recommend hiring an experienced Online Personal Trainer or Online Fitness Coach. To find our about Personal Training 4 Life’s Online Personal Training Packages, please visit Our Services page


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