7 Ways to Support Your Immune System That Are Backed by Science

April 28, 2024

by Cathe Friedrich

Your immune system is a complex network of cells, tissues, and organs and is a hidden force that coordinates attacks against foreign invaders and it’s “command central” when it comes to your health. Plus, it’s always on guard, monitoring your body for signs of invasion or damage – and ready to thwart pesky viruses.

When the components of your immune system are balanced and working in harmony, you can rest easy because this team of cells and tissues work together to shield against viruses, bacteria, and parasites. The cells that make up your immune system, particularly natural killer cells, also protect against abnormally dividing cells that could become cancer. But when your immune system gets out of balance, it can create tissue injury, what we think of as whole-body inflammation. So, it’s a delicate balance.

You might think you have little control over your immune forces but that’s not the case. For example, what you eat matters. If you provide your cells with the nutrients they need, the components that make up your immune system can work together efficiently to maximize your health and well-being.

Let’s look more closely at lifestyle habits and foods that help support a healthy immune system. With a few simple tweaks, you can give your body the upper hand against sickness this season.

Get Plenty of Sleep

You know you need sleep for mental clarity, but your immune system thrives on high-quality sleep too. You might be tempted to cut back on slumber when life gets busy, but skimping on those precious ZZs leaves you more vulnerable to catching the growing number of viruses that make their rounds year after year.

Why might this be? Research shows skimping on sleep, getting less than 6 hours per night, suppresses the production of cytokines, proteins that help fight off infection, by your immune cells. Without sufficient cytokine production, you become more susceptible to colds, flu, and other bugs.

So, keep the health of your immune system in mind and get some sleep. Turn your screens off and go into airplane mode on your phone an hour before bedtime. The blue light they emit tricks your brain into thinking it’s still daytime. Make it easier to drift off to sleep by engaging in a relaxing pre-bed routine – take a bath, read a book, meditate – whatever helps you unwind. Sticking to consistent sleep and waking times helps signal to your body that it’s time for rest. Sweet dreams!

Practice Stress Management

When life throws you curve balls and you’re stressed out, your adrenal glands produce more cortisol, a hormone that throws your immune system out of balance and limits its ability to fight infection. Finding healthy coping strategies, like journaling meditation, deep breathing, and spending time outdoors, are a way to lower your body’s stress response and support immune health. Make time each day to quiet your thoughts during meditation or unload your worries onto a journal page or a trusted friend who listens. Your immune system will thank you!

Exercise Regularly

Getting moving with regular exercise isn’t just good for your waistline and mood – your immune system thrives on it too. Regular, moderate exercise helps tame chronic inflammation and oxidative stress that disrupt healthy immune function. When inflammation rears its ugly head, you’re at higher risk for other health issues, such as cardiovascular disease, cancer, and autoimmune diseases too.

So, lace up your athletic shoes and treat your immune system to regular TLC through movement. Staying lightly active is an easy way to give your health an extra shield of protection. And who knows…you might just find that weightlifting session or HIIT session becomes a highlight of your day that you start looking forward to.

Eat More Fruits and Vegetables

Fruits and veggies – you know you need to eat more of them, right? These foods provide valuable antioxidants, vitamins, and minerals that support immune health, and most people don’t get enough of them. One randomized controlled trial explored the effects of eating 5 or more servings of fruits and vegetables daily. At the end of the 12 weeks, the produce eaters mounted a stronger antibody response to the pneumococcal vaccine compared to the group who only ate 2 servings of produce each day during the 12-week study.

Aim for 5-9 servings of colorful fruits and veggies per day. Excellent choices are citrus fruits, red peppers, broccoli, spinach, tomatoes, berries, kiwi, and leafy greens, as they’re rich in antioxidants and antioxidant vitamins, like vitamin C.

Choose Lean Protein

Protein packs an immune punch too. Protein-rich foods provide your body with the amino acids it needs to build protective antibodies that fight infection and keep them even getting started. Eat a variety of protein sources, including plant-based protein, for the most benefits.

Varying your protein sources is key, since different foods provide different combinations of vitamins, minerals, and nutrients that work together to support immunity. It’s synergy at its best! For example, fish delivers vitamin D and omega-3 fatty acids, while nuts and seeds offer vitamin E, zinc, and antioxidant power. Rotating through different protein-rich foods gives your body the building blocks and support it needs to keep germs at bay.

Stay Hydrated

Drinking adequate fluids supports lymph flow to transport immune cells throughout the body. Water also helps flush bacteria and viruses from your system and don’t forget about herbal teas. They provide immune-boosting antioxidants. Jazz up your water, so you want to drink more of it. Why not infuse it with fruits and herbs for a refreshing beverage that delivers hydration?

Get More Probiotics and Prebiotics in Your Diet

Since 70% of your immune system is in your gut, you need a diverse gut microbiome for optimal immune health. Your gut microbes have a training effect on your immune cells, enhancing their pathogen-fighting abilities. One way to enhance gut microbiome diversity is to eat more probiotic-rich foods including yogurt, like kefir, kimchi, sauerkraut, miso, and kombucha. Support them with foods that contain prebiotics, fermentable fiber that bacteria thrive on. Adding more of these items into your meals and snacks gives your good gut bacteria a boost. And a robust microbiome pays dividends for your immunity. So, focus on getting more probiotics to create a thriving gastrointestinal ecosystem that’s balanced and protects you against infection.

Know Your Nutrient Needs

You need balanced nutrition to keep your immune cells happy and functioning efficiently. The key players for immune support are vitamins A, C, D, E, B6, and B12, plus iron, zinc, selenium, magnesium, omega-3s, protein, and antioxidants. How can you ensure you’re optimizing what you eat for immune health? Identify gaps in your diet and fill in the gaps with foods that have the missing nutrients. If you need a supplement, work with your healthcare provider to ensure you’re getting the proper amount and that it won’t interfere with medications you’re taking. You might also consider collaborating with a dietitian to balance your diet.

Conclusion

Pair these suggestions with getting a flu shot and practicing good hygiene habits for a comprehensive approach to fighting off pesky viruses and other infections and keeping your immune system balanced.

References:

NIH-funded study shows sound sleep supports immune function. NHLBI, NIH. Published September 21, 2022. Accessed February 25, 2024. nhlbi.nih.gov/news/2022/nih-funded-study-shows-sound-sleep-supports-immune-function
Immune response Information | Mount Sinai – New York. Mount Sinai Health System. Published 2022. Accessed April 23, 2024. https://www.mountsinai.org/health-library/special-topic/immune-response
‌Dhabhar FS. Effects of stress on immune function: the good, the bad, and the beautiful. Immunol Res. 2014 May;58(2-3):193-210. doi: 10.1007/s12026-014-8517-0. PMID: 24798553.
“The Benefits of Exercise to the Immune System – BJUtoday.” 25 May. 2020, today.bju.edu/health-insights/benefits-of-exercise-to-immune-system/.
Munteanu C, Schwartz B. The relationship between nutrition and the immune system. Front Nutr. 2022 Dec 8;9:1082500. doi: 10.3389/fnut.2022.1082500. PMID: 36570149; PMCID: PMC9772031.
“How to boost your immune system – Harvard Health.” 15 Feb. 2021, health.harvard.edu/staying-healthy/how-to-boost-your-immune-system.
Gibson A., Edgar J.D., Neville C.E., Gilchrist S.E., McKinley M.C., Patterson C.C., Young I.S., Woodside J.V. Effect of fruit and vegetable consumption on immune function in older people: a randomized controlled trial. Am J Clin Nutr. 2012;96:1429–1436.