If you want to boost your immune health, you may wonder how to help your body fight off illnesses. In a study in healthy adults, those who slept fewer than 6 hours each night were more likely to catch a cold than those who slept 6 hours or more each night 1. Getting adequate rest may strengthen your natural immunity.

Also, you may sleep more when sick to allow your immune system to better fight the illness 2. Adults should aim to get 7 or more hours of sleep each night, while teens need 8—10 hours and younger children and infants up to 14 hours 3.

Other sleep hygiene tips include sleeping in a completely dark room or using a sleep mask, going to bed at the same time every night, and exercising regularly 3. Inadequate sleep may increase your risk of getting sick. Most adults should get at least 7 hours of sleep per night. Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give you an upper hand against harmful pathogens.

The antioxidants in these foods help decrease inflammation by combatting unstable compounds called free radicals, which can cause inflammation when they build up in your body in high levels 5. Meanwhile, the fiber in plant foods feeds your gut microbiome, or the community of healthy bacteria in your gut.

A robust gut microbiome can improve your immunity and help keep harmful pathogens from entering your body via your digestive tract 6. Furthermore, fruits and vegetables are rich in nutrients like vitamin C , which may reduce the duration of the common cold 7.

Several whole plant foods contain antioxidants, fiber, and vitamin C, all of which may lower your susceptibility to illness. Although low-level inflammation is a normal response to stress or injury, chronic inflammation can suppress your immune system 8.

Olive oil, which is highly anti-inflammatory, is linked to a decreased risk of chronic diseases like heart disease and type 2 diabetes. Plus, its anti-inflammatory properties may help your body fight off harmful disease-causing bacteria and viruses 9 , Omega-3 fatty acids , such as those in salmon and chia seeds, fight inflammation as well Healthy fats like olive oil and omega-3s are highly anti-inflammatory.

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.

However, high doses of some vitamins can be toxic , especially when taken regularly. Don't forget to drink plenty of water. Try to avoid snacking irregularly. If you snack, choose fresh fruits and raw vegetables rather than foods high in sugar, salt, or fat.

I am just going to say snack on things that are good for your body, that boost your immunity. It's important to maintain your weight within healthy ranges. One of the measures that can help in measuring and interpreting your weight is body mass index.

A BMI from Fat cells are not just passive reservoirs of energy but can secrete hormones that increase inflammation making overweight people more vulnerable to diseases.

Making meal plans and scheduling food intake in advance can help to keep weight under control. Especially for those who work remotely, where the temptation to snack is higher.

Studies indicate that sleep plays a crucial role in the functioning of the immune system. Breathing and muscle activity slow down, freeing up energy for the body to fight off illness. The American Academy of Sleep Medicine and the Sleep Research Society recommend that adults ages 18 to 60 sleep at least seven hours each night.

Insufficient sleep makes it more likely one will catch the common cold or the flu. A study showed that people who sleep less than six or seven hours per night have a higher risk of infection in the short term.

Research shows creating a good sleep routine is essential for a good night's sleep and helping your immune system. Limit the amount of caffeine and alcohol you consume before bed.

Alcohol can make you sleepy but can affect your sleep cycle. Caffeine can cause you to feel wired, making it hard to fall asleep.

Darling recommends avoiding electronic screens for at least 60 minutes before sleep. Create a sleep schedule. Having consistent cues before bed can play a large role in your nighttime routine. Brushing your teeth, reading a book and other activities can give your body signs it's time for you to wind down for the day.

Moderate exercise improves cardiovascular health, lowers blood pressure and helps control body weight. It also promotes the circulation of the cells and substances of the immune system, which allows them to move through the body freely and do their job efficiently.

Unfortunately, only about 1 in 5 adults and teens get enough exercise to maintain good health, according to the American Heart Association. Here is how a lack of activity can affect the body and lower your immune response:. Moderate physical activity is recommended to combat obesity, heart disease and diabetes.

Health experts recommend a moderate-intensity exercise routine, two to three times a week, for up to 45 minutes for good immune health. Try to aim for at least minutes of moderate exercise per week, or 30 minutes, five days a week.

Maintaining an exercise routine might be particularly essential for the elderly.