Natural immune booster? Why do you need it?

A tough immune system is essential in protecting our body from infections and maintaining a healthy overall well-being. In most cases, people with strong immunity do not fall prey to frequent colds, flu, allergies, and other medical problems that impair our ability to perform mundane activities.

To help yourself boost your natural immune defense, consider practicing these 15 healthful tips!

1. Eat fruits and vegetables. 

fruits and vegetables

Choose a diet that is rich in nutrients – fruits and vegetables. This builds up the immune system by increasing white blood cells to fight infections.

Grapefruit, orange, lemons, red bell peppers, broccoli, spinach, and papaya are high in vitamin C – one of the biggest natural immune boosters. Greek yogurt, probiotic drinks, green tea, sunflower seeds, and almonds stimulate the immune system while spices like garlic, ginger, and turmeric reduce inflammation.

2. Quit smoking.

Quit smoking

Exposure to cigarette smoke and other toxic air pollutants weakens the immune system. Your vulnerability to common infections like influenza is increased when exposed to pollution and smoking. Worse, prolonged exposure to these irritants may lead to the weakening of the immune system that can result in autoimmune diseases, lung infections, and cancer.   

3. Exercise.


Regular, moderate exercise promotes circulation, allowing the immune system to work more efficiently. It also builds natural “feel-good” hormones like endorphins, oxytocin, serotonin, and dopamine to fight your daily stress.

Target exercising for at least 30 to 60 minutes every day. Other than the gym, brisk walking, dancing, and running are enjoyable ways to exercise as well.

4. Drink alcohol moderately.

Moderate Drink

While a daily glass of red wine is beneficial for the heart, excessive consumption of alcohol impairs the immune system, causing an increased susceptibility to infections like the common cold and flu. 

Worse, excessive alcohol drinking commonly leads to liver damage and pneumonia, which are forms of autoimmune, life-threatening diseases.

Stick to moderate drinking – a maximum of three to four alcoholic drinks during special occasions is good.

5. Get enough sleep.

Enough Sleep

Cytokines are being released as part of the immune process when the body needs to fight infection or inflammation. Lack of sleep reduces cytokines and antibodies, slowing down recovery from illness.

Considering the effect of sleep deprivation on the synthesis of cytokines and antibodies, adults are recommended to sleep at least seven to eight hours a day. Taking thirty-minute naps during the day can

compensate for sleep debt if you cannot meet the suggested hours of sleep requirement.

6. Practice good hygiene.

Good Hygiene

To reduce exposure to infections, practice good hygiene. Wash your hands before handling food, after coughing, sneezing, handling garbage, or going to the bathroom. Use alcohol-based hand sanitizers as an alternative to soap. And most importantly, bathe regularly and keep fingers and brush your teeth every after meals.

7. Minimize stress and anxiety.

Stress and Anxiety

The mind and body are closely linked. A stressful and anxious mind can lower immunity by increasing the hormone cortisol. This is a natural immune response. 

But it is important to note that too much exposure to stress may weaken the immune system and lead to fatigue.

Combat stress positively by taking a regular massage, concentrating on hobbies, finding ways to boost productivity at work, slowing down, and regularly connecting with people who cultivate positive relationships and state of mind.

8. Sunlight


Sunlight is a natural immune booster.

Exposure to sunlight triggers the skin’s natural production of vitamin D, a natural way of boosting the immune system. Studies show that vitamin D regulates the immune system, reducing the possibility of developing autoimmune diseases.

The best hours for exposure are during midday when the sun is at its highest point.

9. Get vaccinated.


When traveling to countries with a higher risk of exposure to infections, getting vaccinated at least a month before the trip is beneficial in building up immunity. And for those with a weakened immune system like the elderly, it is recommended to consult a physician for immunizations that are useful in fighting infections such as influenza vaccine for the seasonal flu.

10. Aromatherapy.


Essential oils are nature’s gift to wellness. Their efficiency in inducing feelings of calmness and relaxation is the reason why the use of essential oils in aromatherapy has gained and continuously gaining popularity in the world of natural health.

Peppermint, eucalyptus, lemon, tea tree, clary sage, and lemongrass are some of the most used essential oils to boost immunity.

11. Take advantage of adaptogenic herbs!

Adaptogenic Herbs

Adaptogenic herbs are natural, safe, and non-toxic herbal sources known to support the body in resisting biological, physical, and chemical stressors that attack the immune system. Traditionally practiced in Ayurvedic Chinese Medicine, the use of adaptogenic herbs such as Ashwagandha has been proven to be effective in stimulating the immune system to counteract the harmful effects of stress successfully.

12. Take multivitamins.


Vitamins A to Z are vital in strengthening immunity. Sometimes, we can’t get all of our body’s nutritional requirements from primary food sources. Supplementing with multivitamins helps keep your immune defense stronger and tougher against viruses and infections lurking around the corner.

13. Try Yoga.


Yoga is a popular method of relaxation and destressing. But did you know that it also is a natural immune booster?

Proper blood circulation is integral in keeping a healthy immune system. Doing at least 10 minutes of yoga per day can increase the flow of your lymph fluids, which may help improve your immunity.

14. Swimming.


Moving, in general, helps stimulate lymph fluid circulation. Adding swimming to your weekly exercise routine enhances your lymph circulating activity. A little caution, though. Make sure the water is not too cold when you take a dip!

15.Take-Home Message.

Home Message

There’s an old saying that goes, “An apple a day keeps the doctor away.” We believe in the truth that’s behind this very popular adage.

But we also believe that it takes more than an apple to maintain healthy immunity to prevent infections that trigger serious diseases or illnesses. Try our 15 healthful tips in boosting the immune system naturally today and see for yourself the difference of living a lighter way of life free from stresses and pains brought about by a weakening immune defense.

So which among our tips have you been practicing already? Tell us in the comments!