And avoid secondhand smoke whenever possible. RELATED: You May Be Drinking More Alcohol Than You Realize 8. Keep Symptoms of Chronic Conditions Well Managed Chronic conditions like asthma , heart disease, and diabetes can affect the immune system and increase your risk of infections.

Editorial Sources and Fact-Checking. Resources Overview of the Immune System. National Institute of Allergy and Infectious Diseases. December 30, Campbell JP, Turner JE. Debunking the Myth of Exercise-Induced Immune Suppression: Redefining the Impact of Exercise on Immunological Health Across the Lifespan.

Frontiers in Immunology. April 16, Physical Activity Basics. Centers for Disease Control and Prevention. March 17, Saint-Maurice PF, Troiano RP, Bassett Jr DR, et al. Association of Daily Step Count and Step Intensity With Mortality Among US Adults. March 31, Maintain Your Muscle.

National Institutes of Health. March Da Silveira MP, da Silva Fagundes KK, Bizuti MR, et al. Physical Exercise as a Tool to Help the Immune System Against COVID An Integrative Review of the Current Literature.

Clinical and Experimental Medicine. February Kuo M. How Might Contact With Nature Promote Human Health? Promising Mechanisms and a Possible Central Pathway. Frontiers in Psychology. August 25, Aranow C. Vitamin D and the Immune System. Journal of Investigative Medicine.

August Liu Q, Meng X, Li Y, et al. Antibacterial and Antifungal Activities of Spices. International Journal of Molecular Sciences. June How to Keep Your Immune System Healthy.

Academy of Nutrition and Dietetics. January 21, Carr AC, Maggini S. Vitamin C and Immune Function. November Vitamin C. National Institutes of Health Office of Dietary Supplements. March 26, Harvard T. Chan School of Public Health. Taylor AK, Cao W, Vora KP, et al. Protein Energy Malnutrition Decreases Immunity and Increases Susceptibility to Influenza Infection in Mice.

The Journal of Infectious Diseases. February 1, Sanchez A, Reeser JL, Lau HS, et al. Role of Sugars in Human Neutrophilic Phagocytosis. The American Journal of Clinical Nutrition.

Myles IA. Fast Food Fever: Reviewing the Impacts of the Western Diet on Immunity. Nutrition Journal. June 17, Besedovsky L, Lange T, Born J. Sleep and Immune Function. Pflügers Archiv — European Journal of Physiology. January Taylor DJ, Kelly K, Kohut ML, Song KS.

Is Insomnia a Risk Factor for Decreased Influenza Vaccine Response? Behavioral Sleep Medicine. July—August How Much Sleep Do We Really Need?

Sleep Foundation. July 12, Morey JN, Boggero IA, Scott AB, Segerstrom SC. Current Directions in Stress and Human Immune Function. Current Opinion in Psychology. October Bennett MP, Lengacher C. Humor and Laughter May Influence Health IV.

Humor and Immune Function. Evidence-Based Complementary and Alternative Medicine. Eissmann P. Natural Killer Cells. British Society for Immunology. Umberson D, Montez JK. Social Relationships and Health: A Flashpoint for Health Policy.

Journal of Health and Social Behavior. SARS-CoV-2 mRNA Vaccines Induce Persistent Human Germinal Centre Responses.

August 5, There are still relatively few studies of the effects of nutrition on the immune system of humans. There is some evidence that various micronutrient deficiencies — for example, deficiencies of zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E — alter immune responses in animals, as measured in the test tube.

However, the impact of these immune system changes on the health of animals is less clear, and the effect of similar deficiencies on the human immune response has yet to be assessed. So, what can you do? If you suspect your diet is not providing you with all your micronutrient needs — maybe, for instance, you don't like vegetables — taking a daily multivitamin and mineral supplement may bring other health benefits, beyond any possibly beneficial effects on the immune system.

Taking megadoses of a single vitamin does not. More is not necessarily better. Walk into a store, and you will find bottles of pills and herbal preparations that claim to "support immunity" or otherwise boost the health of your immune system. Although some preparations have been found to alter some components of immune function, thus far there is no evidence that they actually bolster immunity to the point where you are better protected against infection and disease.

Demonstrating whether an herb — or any substance, for that matter — can enhance immunity is, as yet, a highly complicated matter. Scientists don't know, for example, whether an herb that seems to raise the levels of antibodies in the blood is actually doing anything beneficial for overall immunity.

Modern medicine has come to appreciate the closely linked relationship of mind and body. A wide variety of maladies, including stomach upset, hives, and even heart disease, are linked to the effects of emotional stress.

Despite the challenges, scientists are actively studying the relationship between stress and immune function. For one thing, stress is difficult to define.

What may appear to be a stressful situation for one person is not for another. When people are exposed to situations they regard as stressful, it is difficult for them to measure how much stress they feel, and difficult for the scientist to know if a person's subjective impression of the amount of stress is accurate.

The scientist can only measure things that may reflect stress, such as the number of times the heart beats each minute, but such measures also may reflect other factors.

Most scientists studying the relationship of stress and immune function, however, do not study a sudden, short-lived stressor; rather, they try to study more constant and frequent stressors known as chronic stress, such as that caused by relationships with family, friends, and co-workers, or sustained challenges to perform well at one's work.

Some scientists are investigating whether ongoing stress takes a toll on the immune system. But it is hard to perform what scientists call "controlled experiments" in human beings. In a controlled experiment, the scientist can change one and only one factor, such as the amount of a particular chemical, and then measure the effect of that change on some other measurable phenomenon, such as the amount of antibodies produced by a particular type of immune system cell when it is exposed to the chemical.

In a living animal, and especially in a human being, that kind of control is just not possible, since there are so many other things happening to the animal or person at the time that measurements are being taken.

Despite these inevitable difficulties in measuring the relationship of stress to immunity, scientists are making progress. Almost every mother has said it: "Wear a jacket or you'll catch a cold!

Probably not, exposure to moderate cold temperatures doesn't increase your susceptibility to infection. There are two reasons why winter is "cold and flu season.

Also the influenza virus stays airborne longer when air is cold and less humid. But researchers remain interested in this question in different populations.

Some experiments with mice suggest that cold exposure might reduce the ability to cope with infection. But what about humans? Scientists have performed experiments in which volunteers were briefly dunked in cold water or spent short periods of time naked in subfreezing temperatures.

They've studied people who lived in Antarctica and those on expeditions in the Canadian Rockies. The results have been mixed. For example, researchers documented an increase in upper respiratory infections in competitive cross-country skiers who exercise vigorously in the cold, but whether these infections are due to the cold or other factors — such as the intense exercise or the dryness of the air — is not known.

A group of Canadian researchers that has reviewed hundreds of medical studies on the subject and conducted some of its own research concludes that there's no need to worry about moderate cold exposure — it has no detrimental effect on the human immune system.

Should you bundle up when it's cold outside? The answer is "yes" if you're uncomfortable, or if you're going to be outdoors for an extended period where such problems as frostbite and hypothermia are a risk. But don't worry about immunity. Regular exercise is one of the pillars of healthy living.

It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases.

But does it help to boost your immune system naturally and keep it healthy? Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

With this Special Health Report, Living Better, Living Longer , you will learn the protective steps doctors recommend for keeping your mind and body fit for an active and rewarding life.

Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School.

Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more. Since chronic inflammation can suppress your immune system, these fats may naturally combat illnesses.

Fermented foods are rich in beneficial bacteria called probiotics, which populate your digestive tract Research suggests that a flourishing network of gut bacteria can help your immune cells differentiate between normal, healthy cells and harmful invader organisms In a 3-month study in children, those who drank just 2.

In a day study in people infected with rhinovirus, those who supplemented with probiotic Bifidobacterium animalis had a stronger immune response and lower levels of the virus in their nasal mucus than a control group Gut health and immunity are deeply interconnected.

Fermented foods and probiotics may bolster your immune system by helping it identify and target harmful pathogens.

Emerging research suggests that added sugars and refined carbs may contribute disproportionately to overweight and obesity 16 , According to an observational study in around 1, people, people with obesity who were administered the flu vaccine were twice as likely to still get the flu than individuals without obesity who received the vaccine Curbing your sugar intake can decrease inflammation and aid weight loss, thus reducing your risk of chronic health conditions like type 2 diabetes and heart disease 19 , Given that obesity, type 2 diabetes, and heart disease can all weaken your immune system, limiting added sugars is an important part of an immune-boosting diet 18 , 21 , This equals about 2 tablespoons 25 grams of sugar for someone on a 2,calorie diet.

Added sugars contribute significantly to obesity, type 2 diabetes, and heart disease, all of which can suppress your immune system. Lowering your sugar intake may decrease inflammation and your risk of these conditions.

Although prolonged intense exercise can suppress your immune system, moderate exercise can give it a boost. Studies indicate that even a single session of moderate exercise can boost the effectiveness of vaccines in people with compromised immune systems Examples of moderate exercise include brisk walking , steady bicycling, jogging, swimming, and light hiking.

Most people should aim for at least minutes of moderate exercise per week Moderate exercise can reduce inflammation and promote the healthy turnover of immune cells. Jogging, biking, walking, swimming, and hiking are great options.

Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These complications can increase your susceptibility to illness To prevent dehydration, you should drink enough fluid daily to make your urine pale yellow.

You may need more fluids if you exercise intensely, work outside, or live in a hot climate Older adults need to drink regularly even if they do not feel thirsty.

Relieving stress and anxiety is key to immune health. Long-term stress promotes inflammation, as well as imbalances in immune cell function 7 , 9. In particular, prolonged psychological stress can suppress the immune response in children Activities that may help you manage your stress include meditation , exercise, journaling, yoga, and other mindfulness practices.

You may also benefit from seeing a licensed counselor or therapist, whether virtually or in person. Lowering your stress levels through meditation, yoga, exercise, and other practices can help keep your immune system functioning properly.

Thus, you should only purchase supplements that have been independently tested by third-party organizations like United States Pharmacopeia USP , NSF International, and ConsumerLab. Though some supplements may fight viral infections, none have been proven to be effective against COVID If you decide to supplement, make sure to purchase products that have been tested by a third party.

These include reducing your sugar intake, staying hydrated, working out regularly, getting adequate sleep, and managing your stress levels.

These same studies show that overexertion — like from an especially tough workout — can actually muffle your immune response to such invaders perhaps because it temporarily depletes magnesium. So what's the takeaway? If you feel a tickle in your throat or have been reaching for tissues more often than usual, don't push it in the gym.

Get a slight sweat on sweat is part of the front lines of your immune defense, after all , but save the PRs for another day. While conclusive evidence on the role of hydration in the development of chilly-weather illnesses is still TBD, evidence does show that proper hydration can help to ward off certain risk factors — like high cortisol levels — known to raise your chances of getting sick.

So, while a tall glass of water won't exactly warm your bones on a chilly day, it can help keep the chills at bay. If you find yourself struggling to hit your daily water goals. Stay away from juices and other sweetened drinks, though — their high sugar content make them great fuel for unhealthy bacteria in the gut.

While we're on the subject of the gut, let's talk about the helpful bacteria that live there. One out of every two cells in your body is actually a bacteria cell that helps to digest food, regulate cellular processes, and, yes, fight their harmful counterparts.

The strains Lactobacillus and Bifidobacterium are especially effective at the latter; they have both been shown to block pathogen invasion. Unfortunately, many probiotic supplement brands make products that are not effective; you're better off getting these two strains from fermented foods like sauerkraut, kimchi, yogurt, tempeh, and kombucha.

Natural killer cell activity during cortisol and adrenaline infusion in healthy volunteers. Role of iron in immunity and its relation with infections.

Archivos latinoamericanos de nutricion , 49 3 Suppl 2 , 40S. Iron biology in immune function, muscle metabolism and neuronal functioning. The Journal of nutrition , 2 , SS. Exercise, magnesium and immune function. Magnesium research , 21 2 , Exercise and the immune system: regulation, integration, and adaptation.

Physiological reviews , 80 3 , Exercise, nutrition and immune function. J Sports Sci. Exercise, infection, and immunity. Int J Sports Med. Effect of hydration state on testosterone and cortisol responses to training-intensity exercise in collegiate runners. Immune Function: Basic Considerations of Exercise and Hydration.

Storrs, CT: Korey Stringer Institute, University of Connecticut. Probiotics and immune health. The immune system releases antibodies, which attach to antigens on the pathogens and kill them. Read on to discover 15 foods that boost the immune system. A healthful, balanced diet plays a vital role in staying well.

The following foods may help to boost the immune system:. Researchers found that people who ate foods rich in flavonoids were less likely to get an upper respiratory tract infection, or common cold, than those who did not. Free radicals are molecules that the body produces when it breaks down food or comes into contact with pollutants.

Despite its potential benefits, dark chocolate is high in calories and saturated fat, so it is important to eat it in moderation. Turmeric is a yellow spice that many people use in cooking. It is also present in some alternative medicines. This is due to the qualities of curcumin , a compound in turmeric.

According to a review , curcumin has antioxidant and anti-inflammatory effects. Salmon, tuna, pilchards, and other oily fish are a rich source of omega-3 fatty acids.

According to a report , long-term intake of omega-3 fatty acids may reduce the risk of rheumatoid arthritis RA. RA is a chronic autoimmune condition that occurs when the immune system mistakenly attacks a healthy part of the body. Broccoli is another source of vitamin C. It also contains potent antioxidants, such as sulforaphane.

For these reasons, it is a good choice of vegetable to eat regularly to support immune system health. Sweet potatoes are rich in beta carotene , a type of antioxidant that gives the skin of the potatoes its orange color. Beta carotene is a source of vitamin A.

It helps to make skin healthy and may even provide some protection against skin damage from ultraviolet UV rays. Spinach may boost the immune system, as it contains many essential nutrients and antioxidants, including :.

Vitamins C and E can help support the immune system. Research also indicates that flavonoids may help to prevent the common cold in otherwise healthy people. People use ginger in a variety of dishes and desserts, as well as in teas.

According to a review, ginger has anti-inflammatory and antioxidative properties and is likely to offer health benefits. However, more research is necessary to confirm whether or not it can effectively prevent illness. One review looked at whether taking garlic supplements containing allicin reduced the risk of getting a cold.

The group of participants taking a placebo had more than double the number of colds between them than those taking the garlic supplements. However, the researchers concluded that more research is necessary to determine whether or not garlic can help to prevent colds. Green tea contains only a small amount of caffeine, so people can enjoy it as an alternative to black tea or coffee.

Drinking it may also strengthen the immune system. As with blueberries, green tea contains flavonoids, which may reduce the risk of a cold. Kefir is a fermented drink that contains live cultures of bacteria that are beneficial for health. Without a vaccination, it can take your immune system 10 to 14 days to organize and launch a full-scale attack against those invaders.

org in Saint Paul, Minnesota. If you get sick, your immune system will then handle bringing things back under control so you can recover. Vaccines shorten that two-week waiting period by letting your immune system engage with a piece of that virus or bacteria.

Tan says. Thanks to the presence of memory cells, it takes your immune system only a couple of days to generate the antibodies needed to prevent that virus from reproducing and making you sick, Tan says. In other words, COVID vaccinations are safe and effective, and produce immune-protective responses in those who get vaccinated.

In general, memory immune cells eventually die off, and protective antibodies decline over time. With some infectious diseases, you have to reintroduce your body to pathogens with regular vaccination, such as with a booster, to keep your immune system responsive.

How often you require a booster will vary depending on the pathogen — for example, the U. Food and Drug Administration FDA recommends a flu shot every year — so be sure to touch base with your physician.

While vaccines are safe and effective for most people, Tan advises some individuals to consult their healthcare teams prior to inoculation.

That includes people who are immunocompromised because of treatments like chemotherapy and anyone with a history of allergic reactions to vaccines.

RELATED: 7 Biggest COVID Vaccine Myths. Personal hygiene may not directly improve immune system health, but basic habits like washing your hands, using hand sanitizer, and wearing a mask and self-isolating when you do get sick can prevent the spread of germs. Wash or sanitize your hands after using the bathroom, before and after shaking hands with others, after coughing or sneezing, and after making contact with high-touch surfaces like countertops and door handles.

According to a review published in , hand sanitizers that contain at least 60 percent alcohol can be just as effective for killing germs as washing your hands with soap and water. In fact, classrooms that use hand sanitizers may reduce the frequency of absenteeism by 20 percent.

Yet soap and water are a better option if your hands are greasy or visibly dirty. Stay home if you do get sick to prevent spreading your germs to others.

To optimize your immune system, limit or avoid alcohol, and stop smoking if this is a current habit. High alcohol consumption is associated with a range of negative health effects, including lowered immune function.

When you drink to excess, your body is too busy trying to detoxify your system to bother with normal immune system function, Dr.

Kaplan explains. According to a review , chronic heavy alcohol use can lower levels of B cells and T cells in your body, thereby weakening your ability to fight infection and slowing your recovery time. As a result, people who drink heavily face a greater likelihood of pneumonia , acute respiratory distress syndrome, alcoholic liver disease, and certain cancers, according to a review published in Alcohol Research: Current Reviews.

Like alcohol, cigarette smoking can affect immune health. In particular, the chemicals released by cigarette smoke — carbon monoxide, nicotine , nitrogen oxides, and cadmium — can interfere with growth and function of immune cells, like cytokines, T cells, and B cells, according to a review.

Smoking also worsens viral and bacterial infections especially those of the lungs, like pneumonia, flu, and tuberculosis , postsurgical infections, and rheumatoid arthritis an autoimmune disease in which the immune system attacks the joints , according to the CDC. If you currently smoke, there are many resources available to help you kick your habit, including counseling, nicotine replacement products, prescription non-nicotine medications, and behavioral therapy, says the CDC.

RELATED: You May Be Drinking More Alcohol Than You Realize. Chronic conditions like asthma , heart disease, and diabetes can affect the immune system and increase your risk of infections.

Similarly, people with asthma are more susceptible to catching — and even dying from — the flu and often experience worse flu and asthma symptoms as a result of the infection, per a review.

Living with a chronic condition can be like trying to drive a car that has only three tires, Kaplan says. So be sure to stay on top of any medications, doctor visits, and healthy habits that keep your symptoms at bay.

Your immune system will thank you. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy.

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Healthy Living. By Lauren Bedosky. Medically Reviewed. Jane Yoon Scott, MD. Which foods can help support the immune system? Are certain diets better than others when it comes to increasing immunity?

Melinda Carstensen, Everyday Health senior editor, discusses with Megan Meyer, PhD, director of science communica. Next up video playing in 10 seconds.

Immune-Boosting Recipes From Everyday Health's Condition Kitchen. Incorporate Physical Activity Each Day Regular exercise lowers your risk of developing chronic diseases like obesity , type 2 diabetes , and heart disease , as well as viral and bacterial infections, according to a review published in Frontiers in Immunology.

RELATED: 10 Health Benefits of Exercise 2. Reach for Nutritious Foods and Stay Hydrated The nutrients you get from food — in particular, plant-based foods like fruits, vegetables, herbs, and spices — are essential to keeping your immune system functioning properly, says Lin.

RELATED: 7 Foods That Fight Back: Immune System Boosters 3. Get Plenty of Restorative Sleep Your body heals and regenerates while you sleep , making adequate sleep critical for a healthy immune response, Lin says.

RELATED: How to Sleep Better Tonight: 10 Tips for Resetting Your Sleep Schedule 4. Strive for Mental Balance According to a review , long-term stress leads to chronically elevated levels of the steroid hormone cortisol.

Try to do at least one stress-reducing activity every day. RELATED: All About How Stress Affects the Body 5. RELATED: 7 Biggest COVID Vaccine Myths 6. Make Conscious Hygiene Part of Your Routine Personal hygiene may not directly improve immune system health, but basic habits like washing your hands, using hand sanitizer, and wearing a mask and self-isolating when you do get sick can prevent the spread of germs.

Avoid Toxins Like Alcohol and Cigarettes To optimize your immune system, limit or avoid alcohol, and stop smoking if this is a current habit. And avoid secondhand smoke whenever possible.

RELATED: You May Be Drinking More Alcohol Than You Realize 8. Keep Symptoms of Chronic Conditions Well Managed Chronic conditions like asthma , heart disease, and diabetes can affect the immune system and increase your risk of infections.

Editorial Sources and Fact-Checking. Resources Overview of the Immune System. National Institute of Allergy and Infectious Diseases. December 30, Campbell JP, Turner JE. Debunking the Myth of Exercise-Induced Immune Suppression: Redefining the Impact of Exercise on Immunological Health Across the Lifespan.

Frontiers in Immunology. April 16, Physical Activity Basics. Centers for Disease Control and Prevention. March 17, Saint-Maurice PF, Troiano RP, Bassett Jr DR, et al.

Association of Daily Step Count and Step Intensity With Mortality Among US Adults. March 31,

Some of those habits can help block the initial infection. And others fire up your system, so you can get better quickly if you come down with something.

All in all, here are simple and easy habits to incorporate into your day-to-day routine to keep your immune system strong. Research has found that the following foods have some immune-boosting effects:. Focus on dark green, red, and yellow veggies and fruits to help fortify your system with phytochemicals, Lisa Ballehr, DO , a functional medicine practitioner based in Mesa, Ariz.

Some evidence suggests that phytochemicals act like antioxidants, helping fight viruses. Aim for nine to 10 servings a day, said Dr. To boost your immunity, stock up on foods that have anti-inflammatory effects on the body.

Many foods have both antioxidant and anti-inflammatory properties. A good place to look for anti-inflammatory properties is foods high in omega-3 fatty acids, such as oily fish like salmon, mackerel, tuna, and sardines. Research has found that foods with omega-3 fatty acids are known to help hinder processes in the body that promote inflammation.

Other anti-inflammatory food options include:. The bacteria in your gut may affect your body's ability to fend off infections. So, eating foods that contain "good" bacteria, organisms that are beneficial for gut health, Timothy Mainardi, MD , an allergist and immunologist based in New York, told Health.

Fermented foods and beverages—think kombucha and kimchi—are chock-full of "good" bacteria, also known as probiotics. You could also consider a probiotic supplement. However, research has found that some probiotic foods and supplements may be unsafe for people with weakened immune systems—including those with chronic health conditions or undergoing chemotherapy.

If you have concerns, check with a healthcare provider before taking probiotics. The body needs zinc to support the immune system, said Dr. Additionally, zinc helps with wound healing.

The recommended amount of zinc is 13 milligrams for adult men and 9. Typically, you can get enough zinc from foods like:. Still, it may help to consider taking a zinc supplement after talking to a healthcare provider, suggested Dr.

A healthcare provider may test your blood to see if you aren't getting enough zinc from your diet. Hydration is key to a healthy body and immune system. Water serves several essential functions in the body, including:.

It's also important to drink plenty of fluids when you're ill. Water replenishes the fluid you're losing through your lungs every time you cough and from losses due to sweating. Moderate alcohol consumption doesn't appear to positively affect your immune system.

And some evidence suggests that binge drinking, or more than four drinks in two hours for women and five for men, impairs immunity.

And while there does not seem to be any good data measuring white blood cell levels for smaller amounts of alcohol, it is assumed that even one or two drinks can blunt your immune system response. As for heavy drinking, a study published in in Alcohol Research: Current Reviews found a link between alcohol use disorder and a possible susceptibility to pneumonia.

So, if you're working hard to stay healthy, it's best to avoid or limit alcohol. One study published in in the Journal of Sports and Health Science described the following benefits of moderate to vigorous exercise:.

In contrast, research has found that people with sedentary lifestyles are more likely to get colds or other infectious illnesses. The Centers for Disease Control and Prevention CDC recommends minutes of moderate-intensity aerobic activity weekly.

Or, if you prefer vigorous exercise, the CDC recommends 75 minutes at that intensity. A to minute at-home workout , jump rope or jog-in-place session, or a brisk walk around the neighborhood several times a week are good ways to work some sweat into your schedule.

For example, in one study published in in Nature and Science of Sleep , researchers found disrupted sleep caused serious health ramifications, including:. Also, don't assume you can just catch up on sleep after a night or two of staying up late or tossing and turning. Remember, your body is busy at rest, and it's designed to sleep when the sun goes down.

According to the National Sleep Foundation, adults between 18—64 need seven to nine hours of sleep per night. Also, older adults need seven to eight hours, and children and adolescents require even more sleep.

Aim for the right amount for your age group, and be as consistent as possible. Turning in and waking up at roughly the same time every day is healthier than an all-over-the-place sleep schedule. Unchecked stress, anxiety, worry, and panic pack have many negative health effects. And suppressing the immune system is one of them, said Dr.

Prolonged stress also drives up levels of the hormones cortisol and adrenaline. Eventually, too much of those hormones can inflict damage on the body. You can take small steps to help chill and unwind, including:.

Excessive social media usage might increase your stress and anxiety. Still, screen time watching a movie you love or a binge session of your favorite TV show can help take your mind off things. When it comes to keeping your immune system strong, proper handwashing is one of the most important things.

But if you can't get to soap and water, hand sanitizer is the next best thing. Plain old soap and water are all you need. It's important to scrub up for at least 20 seconds—the length of singing "Happy Birthday" twice. Per the CDC, that's the minimum time needed to significantly reduce the number of microorganisms on your skin.

But no matter how good your handwashing skills are, they won't help prevent infection unless you know when to scrub up. In other words, that includes after using the restroom, sneezing, or coughing. Also, wash your hands before you prepare food, after caring for a sick loved one, treating a wound, or touching any publicly used door handles, knobs, switches, or surfaces, added Dr.

And if your hands are prone to dry skin, the right moisturizer can help. If you don't have access to soap and water, hand sanitizer can help kill most microorganisms. Just be sure to take a peek at the alcohol percentage first. Alcohol is the active ingredient working to kill viruses and bacteria.

You may be unable to avoid viruses and bacteria that spread the common cold and flu entirely. But you can avoid them as best you can by strengthening your immune system.

Focusing on nutrition, hygiene, and other health habits is the key to doing so. These simple immune-boosting habits can help you steer clear of some infections.

Others can supercharge your immune system, so you can get better quickly if you get sick. Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. The effects of supplements vary from person to person and depend on many variables, including type, dosage, frequency of use, and interactions with current medications.

Please speak with your healthcare provider or pharmacist before starting any supplements. Minich DM. A Review of the Science of Colorful, Plant-Based Food and Practical Strategies for "Eating the Rainbow" [published correction appears in J Nutr Metab.

J Nutr Metab. Since chronic inflammation can suppress your immune system, these fats may naturally combat illnesses. Fermented foods are rich in beneficial bacteria called probiotics, which populate your digestive tract Research suggests that a flourishing network of gut bacteria can help your immune cells differentiate between normal, healthy cells and harmful invader organisms In a 3-month study in children, those who drank just 2.

In a day study in people infected with rhinovirus, those who supplemented with probiotic Bifidobacterium animalis had a stronger immune response and lower levels of the virus in their nasal mucus than a control group Gut health and immunity are deeply interconnected.

Fermented foods and probiotics may bolster your immune system by helping it identify and target harmful pathogens. Emerging research suggests that added sugars and refined carbs may contribute disproportionately to overweight and obesity 16 , According to an observational study in around 1, people, people with obesity who were administered the flu vaccine were twice as likely to still get the flu than individuals without obesity who received the vaccine Curbing your sugar intake can decrease inflammation and aid weight loss, thus reducing your risk of chronic health conditions like type 2 diabetes and heart disease 19 , Given that obesity, type 2 diabetes, and heart disease can all weaken your immune system, limiting added sugars is an important part of an immune-boosting diet 18 , 21 , This equals about 2 tablespoons 25 grams of sugar for someone on a 2,calorie diet.

Added sugars contribute significantly to obesity, type 2 diabetes, and heart disease, all of which can suppress your immune system. Lowering your sugar intake may decrease inflammation and your risk of these conditions. Although prolonged intense exercise can suppress your immune system, moderate exercise can give it a boost.

Studies indicate that even a single session of moderate exercise can boost the effectiveness of vaccines in people with compromised immune systems Examples of moderate exercise include brisk walking , steady bicycling, jogging, swimming, and light hiking. Most people should aim for at least minutes of moderate exercise per week Moderate exercise can reduce inflammation and promote the healthy turnover of immune cells.

Jogging, biking, walking, swimming, and hiking are great options. Dehydration can cause headaches and hinder your physical performance, focus, mood, digestion, and heart and kidney function. These complications can increase your susceptibility to illness To prevent dehydration, you should drink enough fluid daily to make your urine pale yellow.

You may need more fluids if you exercise intensely, work outside, or live in a hot climate Older adults need to drink regularly even if they do not feel thirsty.

Relieving stress and anxiety is key to immune health. Long-term stress promotes inflammation, as well as imbalances in immune cell function 7 , 9.

In particular, prolonged psychological stress can suppress the immune response in children Activities that may help you manage your stress include meditation , exercise, journaling, yoga, and other mindfulness practices. You may also benefit from seeing a licensed counselor or therapist, whether virtually or in person.

Lowering your stress levels through meditation, yoga, exercise, and other practices can help keep your immune system functioning properly.

Thus, you should only purchase supplements that have been independently tested by third-party organizations like United States Pharmacopeia USP , NSF International, and ConsumerLab. Though some supplements may fight viral infections, none have been proven to be effective against COVID If you decide to supplement, make sure to purchase products that have been tested by a third party.

These include reducing your sugar intake, staying hydrated, working out regularly, getting adequate sleep, and managing your stress levels. Read this article in Spanish.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Anxiety is a common symptom of trauma. Here's why. While we don't fully understand why, developing anxiety as a long COVID symptom is common.

However, we do know how to treat it. AVPD and SAD overlap in symptoms, both impairing social functioning. If the anxiety of an upcoming surgery is disrupting your sleep and day-to-day life, it may be time to talk with your doctor about medications.

Anxiety can lead to tooth pain through increased jaw clenching and other mechanisms. Addressing the cause of your anxiety, as well as maintaining good…. Shadow work is a concept developed by Swiss psychoanalysis Carl Jung in the 20th century. Here's how to get started. Do you have thanatophobia?

Acclaimed journalist and TV personality Lisa Ling is sounding the alarm about the affect social media use can have on kids and shares the steps she's…. Many people turn to yoga when feelings of anxiety start to creep in or during times of stress.

You may find that focusing on your breath and your…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep?