Regardless of the time of year, there are many steps you can take to give your immune system a boost.

Your immune system is your body’s primary defense against bacteria, viruses, and other germs.[1] Various conditions, such as diabetes and cancer, can affect how well your immune system works.[2] Your body’s immune response and ability to fight off germs also diminishes as you get older.[3]

Many of us pay more attention to our immune systems during cold and flu season. But germs lurk everywhere, which is why it’s important to never let down your guard. Regardless of the time of year, there are many steps you can take to give your immune system a boost.

Try these year-round immunity boosters

While many factors affect whether you get an illness, you may be less likely to get sick when your immune system is functioning at its peak.[4] These immune-boosting actions may help:

Choose immune-boosting foods

Eating a balanced diet that provides key nutrients is important for overall health.[5] Certain foods are more nutrient-dense, meaning they provide your body with high amounts of vitamins and minerals.[6]  

Some foods have more immune-boosting powers than others. For a strong immune system, consider stocking up on these nutrient-rich foods:[7]

• Beef, pork, poultry, and shellfish for zinc
• Berries, citrus fruits, and red peppers for vitamin C
• Carrots, sweet potatoes, and dairy products for vitamin A
• Nuts, nut butters, and sunflower seeds for vitamin E
• Salmon, seafood, and avocados for omega-3 fatty acids
• Fortified cereals, juices, dairy products, and nondairy products for vitamin D

Stay hydrated

Water makes up half to two-thirds of your weight (depending on age, biological sex, and other factors).[8] Your body needs water to support a variety of immune functions.[9] Your lymph nodes, which are a key part of your immune system, need water to make lymph fluid.[10] This substance helps carry infection-fighting white blood cells throughout your body.[11] Water also helps moisten the eyes, mouth, and nose, so they can repel germs.[12]

How much water you need each day depends on several factors, including your age, biological sex, and activity level.[13] The Academy of Dietetics and Nutrition recommends approximately 11.5 cups of fluids per day for women and 15.5 cups of fluid per day for men.[14] Foods like soup and fruit supply about 20% of your recommended daily fluids.[15] Water is a calorie-free, healthy way to meet the rest of your fluid needs. Other options include unsweetened tea, 100% fruit juice, flavored seltzer water, and milk.[16]

Get vaccinated

Vaccinations help boost your immune system by teaching it how to combat certain viruses or bacteria.[17] Antigens in vaccines cause the immune system to make antibodies.[18] These proteins in white blood cells help identify and detect specific viruses or bacteria. [19]  When you’re exposed to a germ later, the immune system seeks it out and destroys it, so you’re less likely to get sick. [20]

Check with your healthcare provider to make sure you’re current on vaccinations. Your provider may recommend certain vaccinations, such as the flu vaccine and COVID-19 vaccine, every year.

Don’t skimp on sleep

The amount of sleep you get, as well as sleep quality, affects the strength of your immune system.[21] When you don’t get enough sleep, your immune system struggles to make enough antibodies and cytokines (proteins) that fight infection.[22]

According to research, sleep-deprived people are more likely to get sick after being exposed to a virus.[23] Sleep deprivation may also slow immune response, which means it may take longer to recover from an illness.[24] Lack of sleep also increases your risk of chronic diseases like Type 2 diabetes and heart disease.[25]

The Centers for Disease Control and Prevention (CDC) recommends adults get 7 to 9 hours of sleep each night.[26] But an estimated 1 in 3 Americans fall short. [27] Good sleep hygiene can help your immune system. These steps can help you sleep more soundly:[28]

• Keep your bedroom cool, dark, and free of noisy distractions.
• Turn off all electronics at least 30 minutes before going to bed.
• Try relaxation techniques like meditation or light stretching exercises before bed.

Manage stress

Your body makes more cortisol when you’re stressed. [29] This hormone helps fight inflammation, which is a good thing.[30] But chronic stress can keep cortisol levels high. Too much cortisol can lead to inflammation and suppress your immune system’s ability to fight germs. [31] Prolonged inflammation increases your risk of chronic diseases, such as heart disease, arthritis, and autoimmune diseases.[32]

Activities that support your mental health, physical health, or both can help lower stress levels. You can try:[33]

• Walking or other physical exercise
• Meditation, mindfulness, or yoga
• Participating in a hobby like gardening or singing
• Talking to a loved one

Be physically active

Exercise promotes good circulation, helping to move disease-fighting antibodies and white blood cells throughout your body.[34] It also eases stress, slowing the release of cortisol. [35] Plus, being physically active can help you maintain a healthy weight. Excess weight and obesity can cause inflammation that strains your immune system.[36]

The CDC recommends Americans get 150 minutes of moderate-intensity activity per week.[37] You can spread that out to 30 minutes of exercise 5 days a week or whatever works best for your schedule.

In summary: Dietary and lifestyle choices are year-round immunity boosters

A combination of healthy dietary and lifestyle choices can help naturally boost your immune system. These actions can keep your immune system working as it should every day of the year, helping to prevent illness and aiding recovery from illness or injuries.

Now that you know more about how to boost your immune system year-round, you may be curious about how to make smart shopping choices. The Sincerely Health nutrition tools in the grocery app can help.

You can start by downloading the grocery app. You’ll save $10 on groceries* for creating an account. Next, create a personalized Sincerely Health nutrition profile to receive 1,000 points*.

Your nutrition profile allows you to:

• Set specific nutrition goals.
  • Earn 10 points for items you purchase for a maximum 100 points per order (that’s 10 items at 10 points each).*

FAQs about immunity boosters

How does diet affect the immune system?

Certain foods have higher amounts of vitamins and minerals that support a healthy immune system. Choose foods high in vitamins A, C, D, and E, as well as zinc and omega-3 fatty acids.

How much sleep do you need for a healthy immune system?

Most adults need 7 to 9 hours of quality sleep. Lack of sleep can make it harder for your immune system to fight germs.

How do vaccines help your immune system?

Vaccinations stimulate the immune system to make antibodies, teaching it how to identify and fight certain viruses or bacteria.

Sign up for Sincerely Health and create a nutrition profile to help you get healthy today!

Download your app on the App Store today

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Sources

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[2] Cleveland Clinic. Immune System. Last reviewed October 20, 2023. https://my.clevelandclinic.org/health/body/21196-immune-system

[3] Harvard Health Publishing. How to  Boost Your Immune System. Last reviewed March 28, 2024. https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system

[4] Cleveland Clinic. Immune System. Last reviewed October 20, 2023. https://my.clevelandclinic.org/health/body/21196-immune-system

[5] Harvard Health Publishing. Nutrition. Last reviewed January 31, 2023. https://www.health.harvard.edu/topics/nutrition

[6] Brown Health University. Foods to Boost Your Immune System. Last reviewed July 5, 2022. https://www.brownhealth.org/be-well/foods-boost-your-immune-system

[7] Cleveland Clinic. 11 Foods That Boost Your Immune System. Last reviewed December 30, 2022. https://health.clevelandclinic.org/food-to-boost-your-immune-system; Brown Health University. Foods to Boost Your Immune System. Last reviewed July 5, 2022. https://www.brownhealth.org/be-well/foods-boost-your-immune-system

[8] Merck Manual. About Body Water. Last reviewed May 2024. https://www.merckmanuals.com/home/hormonal-and-metabolic-disorders/water-balance/about-body-water

[9] Permanente Medicine. Five Ways Water Can Help You Stay Healthy. Last reviewed July 7, 2017. https://mydoctor.kaiserpermanente.org/mas/news/five-ways-water-can-help-you-stay-healthy-1758946

[10] Cleveland Clinic. Lymph Nodes. Last reviewed May 31, 2021. https://my.clevelandclinic.org/health/body/23131-lymph-nodes

[11] Permanente Medicine. Five Ways Water Can Help You Stay Healthy. Last reviewed July 7, 2017. https://mydoctor.kaiserpermanente.org/mas/news/five-ways-water-can-help-you-stay-healthy-1758946

[12] Permanente Medicine. Five Ways Water Can Help You Stay Healthy. Last reviewed July 7, 2017. https://mydoctor.kaiserpermanente.org/mas/news/five-ways-water-can-help-you-stay-healthy-1758946

[13] Centers for Disease Control and Prevention. About Water and Healthier Drinks. Last reviewed January 2, 2024. https://www.cdc.gov/healthy-weight-growth/water-healthy-drinks/

[14] Academy of Nutrition and Dietetics. How Much Water Do You Need? Last reviewed May 17, 2024. https://www.eatright.org/health/essential-nutrients/water/how-much-water-do-you-need

[15] Academy of Nutrition and Dietetics. How Much Water Do You Need? Last reviewed May 17, 2024. https://www.eatright.org/health/essential-nutrients/water/how-much-water-do-you-need

[16] Centers for Disease Control and Prevention. About Water and Healthier Drinks. Last reviewed January 2, 2024. https://www.cdc.gov/healthy-weight-growth/water-healthy-drinks/

[17] Centers for Disease Control and Prevention. Explaining How Vaccines Work. Last reviewed August 10, 2024. https://www.cdc.gov/vaccines/basics/explaining-how-vaccines-work.html

[18] Centers for Disease Control and Prevention. Explaining How Vaccines Work. Last reviewed August 10, 2024. https://www.cdc.gov/vaccines/basics/explaining-how-vaccines-work.html

[19] Centers for Disease Control and Prevention. Explaining How Vaccines Work. Last reviewed August 10, 2024. https://www.cdc.gov/vaccines/basics/explaining-how-vaccines-work.html

[20] Centers for Disease Control and Prevention. Explaining How Vaccines Work. Last reviewed August 10, 2024. https://www.cdc.gov/vaccines/basics/explaining-how-vaccines-work.html

[21] Sleep Foundation. How Sleep Affects Immunity. Last reviewed August 15, 2023. https://www.sleepfoundation.org/physical-health/how-sleep-affects-immunity

[22] Sleep Foundation. How Sleep Affects Immunity. Last reviewed August 15, 2023. https://www.sleepfoundation.org/physical-health/how-sleep-affects-immunity; Mayo Clinic. Lack of Sleep: Can It Make You Sick? Last reviewed November 28, 2018. https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757

[23] Mayo Clinic. Lack of Sleep: Can It Make You Sick? Last reviewed November 28, 2018. https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757

[24] Mayo Clinic. Lack of Sleep: Can It Make You Sick? Last reviewed November 28, 2018. https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757

[25] Sleep Foundation. How Sleep Affects Immunity. Last reviewed August 15, 2023. https://www.sleepfoundation.org/physical-health/how-sleep-affects-immunity

[26] Centers for Disease Control and Prevention (CDC). About Sleep. Last reviewed May 15, 2024. https://www.cdc.gov/sleep/about/index.html; Centers for Disease Control and Prevention (CDC). FastStats: Sleep and Adults. Last reviewed May 15, 2024. https://www.cdc.gov/sleep/data-research/facts-stats/adults-sleep-facts-and-stats.html

[27] Centers for Disease Control and Prevention (CDC). About Sleep. Last reviewed May 15, 2024. https://www.cdc.gov/sleep/about/index.html; Centers for Disease Control and Prevention (CDC). FastStats: Sleep and Adults. Last reviewed May 15, 2024. https://www.cdc.gov/sleep/data-research/facts-stats/adults-sleep-facts-and-stats.html

[28] Sleep Foundation. Sleep Hygiene. Mastering Sleep Hygiene: Your Path to Quality Sleep. Last reviewed March 4, 2024. https://www.sleepfoundation.org/sleep-hygiene

[29] Baptist Health. How Does Stress Affect the Immune System? Last reviewed November 25, 2020. https://www.baptisthealth.com/blog/family-health/how-does-stress-affect-the-immune-system#

[30] Baptist Health. How Does Stress Affect the Immune System? Last reviewed November 25, 2020. https://www.baptisthealth.com/blog/family-health/how-does-stress-affect-the-immune-system#

[31] Baptist Health. How Does Stress Affect the Immune System? Last reviewed November 25, 2020. https://www.baptisthealth.com/blog/family-health/how-does-stress-affect-the-immune-system#

[32] Baptist Health. How Does Stress Affect the Immune System? Last reviewed November 25, 2020. https://www.baptisthealth.com/blog/family-health/how-does-stress-affect-the-immune-system#

[33] University of Maryland Medical System. How Does Stress Affect the Immune System? Last reviewed November 10, 2020. https://health.umms.org/2020/11/10/stress-immune-system/

[34] MedlinePlus. Exercise and Immunity. Last reviewed February 8, 2024. https://medlineplus.gov/ency/article/007165.htm

[35] MedlinePlus. Exercise and Immunity. Last reviewed February 8, 2024. https://medlineplus.gov/ency/article/007165.htm

[36] University of California San Francisco. How Obesity Can Rewire the Immune System and the Response to Immunotherapy – and How to Change That . Last reviewed March 30, 2022. https://www.ucsf.edu/news/2022/03/422511/how-obesity-can-rewire-immune-system-and-response-immunotherapy-and-how-change

[37] Centers for Disease Control and Prevention (CDC). Adult Activity: An Overview. Last reviewed December 20, 2023. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html

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