8 Effective Strategies To Strengthen Your Immune System


immune system

Maintaining a healthy lifestyle is easier said than done. Yet this is a surefire way to help strengthen your immune system. Following these 8 easy steps will help guide you on the path to help shield your body from viruses, bacteria and other disease-causing microorganisms.

1. Sleep Well

When you are asleep, your cells regenerate and your body heals. Pains, injuries and other sicknesses are combatted by the antibodies in your system. When you do not sleep enough, you are giving your body less time for rejuvenation and repair. Stress and depression add on to the distraction. So to make sure that you have enough sound sleep, put your mind to rest and your physical body shall follow.

2. Eat Citrus Fruits

Vegetables and fruit in general contain high levels of antioxidants, which help protect the immune system. When you consume a healthy dose of citrus fruit, or berries for example, you can be rest assured that vitamin C and other beneficial antioxidants will infuse your cells and tissues. Consuming a high raw plant-based diet will ensure that your body is prepared to ward off any sicknesses that are going around at the time. Your immune system depends on a healthy gut, and if you are consuming protein-heavy foods like meat, eggs, dairy or mucus-forming wheat, you may notice a dramatic decline in immune health. Fast-digesting foods like fruit and vegetables are eliminated much faster, and allow the digestive tract to have proper breaks in-between meals (instead of constantly digesting).

3. Exercise Daily

Exercise is a big help in reducing your chances of getting inflicted with chronic disease and illness. If you are complaining that you do not have time to exercise, you should know that physical exercise doesn’t need to take up a lot of your time. Think of it like this. There are 24 hours in a day, 8 allotted to sleeping, and the rest left for the waking state. That is a total of 16 hours in a day left to do whatever you please! Putting aside just one hour a day to do something you love, whether it is dance, yoga, walking, cycling or jogging, will help strengthen your immune system and make you feel amazing!

4. Keep Hydrated 

Remember what the doctors say: drink at least eight glasses of water a day. In fact, this recommendation is incredibly small considering we are made up of around 80% of water! A majority of society is chronically dehydrated, and this has a major effect on the immune system. Without enough water in our body, we cannot effectively eliminate toxins and other impurities that build up throughout the day. If these are not eliminated, they get absorbed into our blood stream and weaken our immune system. Without enough water, your organs will not function at their optimum level. Water will help your body improve its bowel function, as well as improve the balance of your body’s fluid levels.

5. Maintain Proper Hygiene

Germs and harmful bacteria are everywhere, especially if you live in a city (which I assume a large majority of you do. If you live off grid, or in the forest, ignore this statement!). If you are a city dweller, one of the things you can do to protect yourself against bacteria and viruses is to maintain proper hygiene. Wash your hands after you get home from a day out in town, and also before you eat. If you already have a strong immune system by following proper diet, low stress levels, and physical activity, you will already be on your way to help preventing these viruses and bacteria from multiplying in the body.

6. Keep Communication Lines Open

Socializing and communicating with other individuals or even pets can really help in strengthening your immune system. This is because by expressing yourself to others, you are, in a way, releasing negative hormones and thus enjoying better health within your system. People who are too negative or depressed in nature are also those who get inflicted easier with common sicknesses. Being cheerful and happy will enhance your well-being and also lower blood pressure.

7. Resolve Arguments

Similarly, knowing the cause and the root of the problem will help in strengthening your immune system. By starting on the reasons, you can manage to resolve arguments better. In effect, you can vanquish physical repercussions of being stressed and overcome unhealthy emotions. Spend time to relax more and try meditation to get into the habit of breathing properly and freeing your mind from harsh thoughts.

8. Say No to Smoking

Smoking or just inhaling smoke affects every organ in the body, resulting in a weakened immune system. Smoking has been banned in most public areas as it is toxic and un-necessary. It is one of the top culprits for stroke, hypertension, and several cancers particularly related to respiratory system. Therefore, it is best to stop smoking and say no to the habit of smoking altogether.

Try one or more of these strategies before your health begins to dwindle. Don’t deprive yourself from water, exercise, healthy food, sleep and social communications – your immune system depends on it!


Juliane HernandezAbout The Author: Julieane Hernandez is a freelance writer and a hotel and restaurant management graduate turned designer. She’s an advanced tri-athlete during weekends, and has been in the health industry for about 6 years. Her journey and life experiences thus far have helped educate and expand her mind in the health field. Follow her on twitter and google+.


Carly Fraser has her BSc (Hons.) Degree in Neuroscience, and is the owner and founder at Live Love Fruit. She currently lives in Winnipeg, Manitoba, with a determined life mission to help inspire and motivate individuals to critically think about what they put in their bodies and to find balance through nutrition and lifestyle. She has helped hundreds of thousands of individuals to re-connect with their bodies and learn self-love through proper eating habits and natural living. She loves to do yoga, dance, and immerse herself in nature.


  1. Keep the “communication lines open” by getting spinal adjustments as well. This fortifies the strength of nerve impulses getting to/fro the brain to body, thereby maximizing total body function of all systems.

    • This is true, I have found that osteotherapists are the best at achieving this. Chiropractics always left me sore and in chronic pain. Just a personal experience.


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