Your immune system fights hard to protect you from invading germs that can make you sick. Help it in return by adopting these 8 healthy, immune-boosting habits.
The immune system is your body’s built-in defense against illness. It helps protect against bacteria, parasites, viruses, and other foreign invaders. When it’s healthy, it will help your body fight off infections and sickness. Of course, it can’t stop every bug. That’s why you might still have to deal with a cold, flu, or other kind of infection from time to time. Choosing healthy habits can do a lot to bolster your immune system, so it can do a better job of keeping illness at bay.
First, it’s helpful to understand that the immune system is a complex network of cells, proteins, and organs, all working together. In fact, there’s still much to be learned about the immune system and how it works. When you come into contact with a virus or a bug your body has never seen before, your immune system may not have the tools yet to fight it. It may need time to build up an immune response. Should that same bug return, your body should recognize it this time and might be better equipped to fight it.
As you grow older, your immune system may start to weaken a bit. It may not be as responsive as it once was. You may find you get sick more often. Wounds may take a little longer to heal than they used to. Your genes may also play a role in how strong or weak your immune system is. But choosing healthy habits may still give it (and you) the best fighting chance, no matter what your family history might be.
Research suggests that the healthier a lifestyle you lead, the more likely your immune system will work as it should and remain strong. And the reverse is true, as well: Less healthy habits may mean you’re likely to get sick more often.
You may have heard that taking certain supplements may boost immunity. But the research does not support this. There is no single food or supplement—or any other magic bullet—that can make your immune system invincible or keep you from getting sick. Taking certain supplements, in the right doses, may not hurt. But there isn’t enough research to back up claims that they will bolster your immunity, either. Use caution and talk with your doctor should you have questions.
Your immune system is very complex. Your diet, age, and stress levels all play a role in how well it works. If you feel your immunity is not what it should be, talk with your doctor. And think about adopting the 8 healthy lifestyle habits mentioned above to keep your immune system fighting strong for many years to come.
Not a Silver&Fit® member? Learn more about everything the program has to offer, including more helpful health living tips like this, here on our website.
This information is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any self-care program.
References
Besedovsky, L., Lange, T., & Born, J. (2012). Sleep and immune function. Pflugers Archiv: European journal of physiology, 463(1), 121–137. https://doi.org/10.1007/s00424-011-1044-0
Childs, C. E., Calder, P. C., & Miles, E. A. (2019). Diet and immune function. Nutrients,11(8)
Li, X. V., Leonardi, I., & Iliev, I. D. (2019). Gut mycobiota in immunity and inflammatory disease. Immunity,50(6),1365-79.
Pinti, M., Appay, V., Campisi, J., Frasca, D., Fülöp, T., Sauce, D., Larbi, A., Weinberger, B., & Cossarizza, A. (2016). Aging of the immune system: Focus on inflammation and vaccination. European journal of immunology, 46(10), 2286–2301. https://doi.org/10.1002/eji.201546178
Qiu, F., Liang, C. L., Liu, H., Zeng, Y. Q., Hou, S., Huang, S., Lai, X., … Dai, Z. (2017). Impacts of cigarette smoking on immune responsiveness: Up and down or upside down? Oncotarget, 8(1), 268–284. https://doi.org/10.18632/oncotarget.13613
Sadighi Akha A. A. (2018). Aging and the immune system: An overview. Journal of immunological methods, 463, 21–26. https://doi.org/10.1016/j.jim.2018.08.005
Sarkar, D., Jung, M. K., & Wang, H. J. (2015). Alcohol and the immune system. Alcohol Research: Current Reviews, 37(2), 153–155.
da Silveira, M. P., da Silva Fagundes, K. K., Bizuti, M. R., Starck, É., Rossi, R. C., & de Resende E., … Silva, D. T. (2021). Physical exercise as a tool to help the immune system against COVID-19: An integrative review of the current literature. Clinical and experimental medicine, 21(1), 15–28. https://doi.org/10.1007/s10238-020-00650-3
This article was written by Jason Nielsen, edited by Gail Olson, and clinically reviewed by Elizabeth Thompson, MPH, RDN.