4 Ways To Boost Your Immune System

4 Ways To Boost Your Immune System

Your immune system is what helps you stay healthy.  It fights disease, infection, and aids in recovery from injury.

You have the ability to impair or improve your immune system.

Lets look at some ways you can boost it.

Stress Management

We all deal with stress, to a greater or lesser degree.  We can’t avoid it.  Too some people, stress is a debilitating burden that they feel is dragging them down and destroying their ability to enjoy life.  To others, stress brings out the best in them, inspires their competitive juices, and gets them going.  They thrive on it.

Stress can negatively impact so much in your life.

  • Your cardiovascular health
  • Your eating behaviors, and the quality of your diet
  • Your body weight
  • Your energy levels
  • Your mood
  • Your focus
  • Your relationships with others
  • Your ability to communicate
  • Your sleep
  • How well your immune system works
  • Your digestive helath
  • And more!

I think stress can be a good thing, if handled properly and coped with.  Living through stressful situations can give you an inner core of strength that will serve you well when another crisis happens.  You can’t let stress build too high, though.  You have to get away from it occasionally, and let it drain away.  Having an outlet for stress, like meditation or yoga, or a relaxing hobby, or strenuous exercise can help your immune system stay healthy.  Even healthy eating can improve your ability to manage stress.


Exercise strengthens the body.  It helps relieve stress, helps maintain or reach optimal weight, and aids the circulatory system.  It also strengthens the heart.  On top of all that, exercise improves your immune system.  Then there are those if us who think it’s fun!

How does exercise do that?  Exercise improves your strength, coordination, and overall health.  Your muscles are designed to be used, and when used at a high level, they respond with improvement.  Consistently done, exercise improves the body’s ability to do even more exercise, and more exercise raises our feelings of well being.  I think we can tone our immune system as we are toning our muscles.

Any old exercise just won’t do.  You need to pick the kind of exercise that is right for you.  You need to enjoy it, or it’s just a chore.  My favorite exercise is cycling.  I wrote a post about it.  You can read it here.

A sedentary lifestyle slows body functions down and decreases our ability to fight off infections and diseases.  Get up and move!

Adequate Sleep

Sleep?  Who needs it!  Well, we all do!  Sleep allows us to rest and rejuvenate the body and the mind.  Not getting enough sleeps slows down our mental capacity and our ability to think clearly and make good decisions.  It can lead to sickness, because the immune system hasn’t had a chance to rejuvenate.  Your body is more susceptible to sickness when it’s tired and fatigued from lack of sleep.

When you are sick, it’s important to rest.  Sleep allows your body to focus on fighting your sickness.  Whether you’re healthy or sick, sleep is important.   Be sure to get enough sleep.

Proper nutrition

When we eat wholesome foods that provide adequate antioxidants, vitamins, and minerals that our bodies need, we maintain and strengthen our immune systems and our overall health.  The problem is, we’ve become a fast food society.  Fast foods are loaded with too many carbohydrates and fats.  They taste good, but aren’t that good for us.  Here are some of the benefits of healthy eating:

Seafoods such as salmon, sardines, and even oysters provide omega-3 fatty acids, DHA,  and EPA.

Vegetables like sweet potatoes and red bell peppers provide vitamin A and vitamin C.  Lentils contain necessary minerals.  Ok, I’ve got to admit here that I don’t like sweet potatoes and I don’t like lentils.  Still, they are healthy for you.

Just about any fresh vegetable and unprocessed meat or seafood will provide essential nutrients for the body, and the immune system.  I like apples, grapes, oranges, cherries, pears, plums, and just about every other fresh fruit.  As for vegetables, I like most of them fresh, like broccoli and cauliflower, carrots and tomatoes.  One of my favorite sandwiches growing up was fresh salted tomatoes and mayo.  I still like them.

A good nutritional supplement can aid your diet.  It can provide the vitamins and minerals you don’t get with your meals.  A good multivitamin can help too.

One way to get good nutrition is use an app called eMeals.  You can choose your meal plan from over 15 options, and eat healthier.  I wrote a review of it.  You can read it here.

Here’s an interesting You Tube video on some foods that help boost your immune system.  If I didn’t say anything, you probably wouldn’t notice, but the video creator spelled “blueberries” wrong.  Nobody’s perfect.

I hope you found this post helpful.  If you did, please leave me a comment.

Thanks for reading.

I’m Grant

I"m Grant



  1. AV2001

    Hey Grant,

    I’ve really enjoyed reading this article as you’ve provided us with tonnes of valuable information. In my opinion, I tend to think that exercise is a quick stress reliever. Whenever I feel stressed out, or angry, I go to the gym and let everything out. It’s an amazing way to get rid of stress.

    Thanks a lot for taking your time in writing this blog. Keep up the good work Grant!

    1. admin

      Yeah, strenuous exercise releases endorphins into our blood that helps us feel better emotionally and reduces the effects of stress.  You are totally right there.  Thanks for your comment.

  2. Olufemi

    Hi Grant. Very nice post. We all need to boost our immune system because there is a lot of external stress that we might not be able to control. I particularly like the video that shows foods that can boost our immune system and I will surely add some of them to my shopping list this weekend.

    Thanks for an informative post

  3. Etah

    hello Grant,

    Thanks for this helpful article.

    I totally agree with the 4 tips you gave to boost our immune system

    I must admit, I am really struggling with getting my sleep schedule right. I have noticed when I get to sleep 8 hours in the night I have a better day ahead but the problem is I always get carried away by activities at night and don’t get to sleep on time. Do you have any helpful tip for me?

    1. admin

      I’m kind of a night owl too and find myself staying up late at night.  One thing you can do is determine what time you have to get up in the morning, then count back 8 hours and that’s when you need to be in bed.  For example, if you have to get up at 6 a.m, you need to be in bed by 10 p.m. the night before.  If you want to get your eight hours every night, then make yourself stick to the schedule each night.

  4. Sue

    Hi Grant, this very helpful article was like a breath of fresh air for me! I just happen to be going through a stressful time right now and I was really letting it get to me. Yes, it’s also been affecting my sleep cycles. But I realize, you’re right! we can let stress drag us down, or we can say, “Hey, I can rise above this, I’m stronger than stress!” It’s been a vicious cycle. The sleep I lost, the more I was letting it all overwhelm me.

    Thankfully, I didn’t let it affect my healthy eating habits, but I should have gone for a good long jog way before now! Thanks so much for this great post, you really have a way of relating to people. 


    1. admin

      Thank you, Sue for your kind words.  We all have to deal with stress in our lives, and learning to handle it is what strengthens us.  Best of luck to you in your life!  From what you wrote, I think that you are well on your way to winning the battle.

  5. George

    Great topic. I did not realize that bell peppers had vitamins in them. That is great to know and also the info on seafood. I love seafood! Thanks a lot on all the well written information. I look forward to reading more of your topics. aIn your opinion, what is the best seafood to eat for your immune system?

    1. admin

      Thanks for reading my post, George.  Which seafood is best?  I’m partial to lobster, shrimp, and scallops for their great taste, although I’m not sure that they are best for the immune system.  I also like Tilapia and Salmon.  

  6. Riaz Shah

    Well-written Grant,

    I have a low immune system and I’ve been taking so many vitamins to sustain it but I never knew stress is the main factor of it! Wow every morning when I wake up I deal with this huge massive pile of stress that’s on my shoulders and there’s not a day that passed without me having a headache or two throughout the day. Time to change my lifestyle!

    1. admin

      Hi, Riaz.  Thank you for reading my post, and for writing me a comment.  I appreciate it.  Wow!  Sounds like you are coping with a lot of stress in your life.  I hope you can make the changes you are thinking about.

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