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5 Best Ways to Boost Your Immune System

Updated on July 6, 2013

Our immune system protects or defends our body against viruses, germs, parasites and bacteria that contributes to the decline of our health and eventually can lead to sickness. It helps fight off infections like colds and flu and strengthen your overall resistance to chronic illnesses.

The immune system is made up of special network of cells, organs, tissues and proteins that work hand in hand to defeat infections and keep a person healthy and well.

So basically, we always need to strengthen our immune system to keep away from any illnesses. Some of you might be sabotaging your immune system and might not even know it.

I'm no expert at this but I'm sharing you these tips that I've been doing for some time now. I can say that it helps me a lot on my overall health too and I am never been sick nor catch other illnesses like flu or colds from other people.

Bad health habits plus wrong lifestyle choices can quickly weaken our immune system. We must be conscious of these things as this would cost and waste us money and time. Taking care of your immune system is like taking care of your entire body.

Our immune system plays a vital role in protecting our body against infections and chronic illnesses. Get a tune-up on your lifestyle and health habits and strengthen your immune system.

Here are the 5 simple yet best way how to boost our overall resistance.

1. Increase your intake of foods rich in Antioxidants

Since our immune system is mostly made up of network of cells and tissues, taking antioxidant-rich foods is one way of protecting these cells from damage that caused by free radicals, which are by the way a natural by-product of cell metabolism.

The role of these antioxidants is to neutralize these free radicals so they won’t do any further damage to the cells.

Health experts are recommending brightly-colored fruits as a part of your diet like kiwi, apples, plums, pears, oranges and tomatoes especially berries like strawberries, cranberries and raspberries.

For vegetables, try to eat a lot of broccoli, sweet potatoes, squash and spinach.

For complete list of foods rich in antioxidants, read more here:

Antioxidants – Its Sources and Health Benefits

2. Exercise regularly and drink plenty of water

Get active by engaging yourself on exercise. Even brisk walking can help reduce the risk of catching flu and cold.

Exercise helps increase the level of leukocytes, a cell that fights infections. Exercise also helps us develop good sleep habit and sense of well being that have positive results on strengthening our immune system.

Give yourself even 30 minutes a day to exercise and increase your heart rate.

3. Have a good sleep

We revitalized our energy and cells when we sleep. For adults, getting 7 to 9 hours of sleep time is very essential to our health.

Have you noticed that when you're not getting enough sleep, you’re susceptible to infections and flu? It's like we feel fatigue and stressed out and sometimes this is could trigger unhealthy results that can cause our body to be prone to illnesses especially when not treated immediately.

We need sleep to help our body rest for awhile.

Read more about the shifting of sleep time: Life on a Graveyard Shift

4. Reduce Stress and Worry

Stress is one major factor that leads to fatigue and depression and these things can really weaken our immune system. When we are stressed, we are prone to mood swings and change of eating habits.

We must always put in mind that stress is bad for our health. So if we are feeling pressured and stressed, give yourself some time to de-stress. De-stressing can help calm our nerves and body thus we avoid getting sucked into a bad lifestyle.

To check the level of your stress and to know more about the effective ways how to free ourselves from stress, read more here:

Top 5 Effective Ways How to De-Stress

5. Have a good laugh and enjoy the sunshine outside

As they always say, “laughter is the best medicine”.

When we laugh, we are reducing the stress, the worries and the tensions we are experiencing at the moment but increase this type of white blood cells that fight off infections. Give yourself a break from life and enjoy a laughable moment with friends and family.

When you have a free time, go out and enjoy the sun outside. Don’t couch and watch TV all day with a bag of junk foods and burgers on your lap.

Get the Vitamin D from the sun the most natural way.

© 2013 Mycee. All Rights Reserved.


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    • toknowinfo profile image


      5 years ago

      Very informative and well done hub. Many things are just commonsense that many of us need to be reminded of. Thanks for sharing your wisdom. You covered many good points in a practical and easy to read hub.

    • vespawoolf profile image


      5 years ago from Peru, South America

      These are great reminders. We definitely need to care for our immune systems. I've been reading a lot lately about antioxidants and flavonoids found in colorful fruits and veggies. We have a lot of unusual purple veggies here in Peru. I do pretty well with all five points, although I think the hardest for me is managing stress. Of course, I can always improve on water intake and keep up with my exercise routine. Thanks!

    • unknown spy profile imageAUTHOR

      Not Found 

      5 years ago from Neverland - where children never grow up.

      thank you for the comment ryan!

    • ryanjhoe profile image


      5 years ago from Somewhere over the rainbow

      Antioxidant is indeed brings many benefits for health especially to prevent free radicals and enhanced immune system, also doing good habits such as exercise and sleep regularly add more benefits to our health. Great hubs! Thanks for sharing!

    • unknown spy profile imageAUTHOR

      Not Found 

      5 years ago from Neverland - where children never grow up.

      Thank you so much Green Art.. love to hear that people put their health first.

    • Green Art profile image

      Green Art 

      5 years ago

      In the past six months or so I've been following the ideas presented here. I fit in about an hour a day of a cardiovascular workout and ten to fifteen minutes of weights every other day. I primarily drink water and no longer eat meat. I get plenty of sleep and love eating blueberries and strawberries. With all of these changes I feel so much better and have a lot more energy. This is a very positive and useful hub!

    • unknown spy profile imageAUTHOR

      Not Found 

      5 years ago from Neverland - where children never grow up.

      Thank you for reading Dianna.

    • unknown spy profile imageAUTHOR

      Not Found 

      5 years ago from Neverland - where children never grow up.

      thank you DDE :)

    • teaches12345 profile image

      Dianna Mendez 

      5 years ago

      I follow your advice and do find life to be so much more happier. Great tips and ones that work! Voted up++

    • DDE profile image

      Devika Primić 

      5 years ago from Dubrovnik, Croatia

      Wow! Incredible ways to boost the immune system and you did this so well. Most helpful and voted up

    • unknown spy profile imageAUTHOR

      Not Found 

      5 years ago from Neverland - where children never grow up.

      Thank you so much Arun Kanti!

    • unknown spy profile imageAUTHOR

      Not Found 

      5 years ago from Neverland - where children never grow up.

      Thank you Chico!

    • ARUN KANTI profile image


      5 years ago from KOLKATA

      One should go by the advice knowing full well that Health is wealth. Thanks for the useful tips.

    • profile image


      5 years ago

      Thank you peggy for this I really appreciate it so much

    • unknown spy profile imageAUTHOR

      Not Found 

      5 years ago from Neverland - where children never grow up.

      Thank you Vinaya!

    • Vinaya Ghimire profile image

      Vinaya Ghimire 

      5 years ago from Nepal

      I'm very careful about what I eat, I drink plenty of water, I sleep well but unfortunately, I don't exercise regularly. Thanks for this informative hub and boosting immune system.

    • unknown spy profile imageAUTHOR

      Not Found 

      5 years ago from Neverland - where children never grow up.

      Thank you so much for this Peggy. Appreciate it! :)

    • Peggy W profile image

      Peggy Woods 

      5 years ago from Houston, Texas

      Your tips are all good ones. Here is to good health for everyone! I would simply add wash your hands frequently. It was always important but even more so now that antibiotics are becoming less effective against stronger pathogens. Up and useful votes.

    • unknown spy profile imageAUTHOR

      Not Found 

      5 years ago from Neverland - where children never grow up.

      Thank you so much Sha!! Take care, Muwahhhhh!

    • bravewarrior profile image

      Shauna L Bowling 

      5 years ago from Central Florida

      Great hub, Spy! I like the health tips and green tips you've been providing lately. Good stuff, my friend!

    • unknown spy profile imageAUTHOR

      Not Found 

      5 years ago from Neverland - where children never grow up.

      Thank you Stephanie :)

    • profile image


      5 years ago

      I agree thank you

    • unknown spy profile imageAUTHOR

      Not Found 

      5 years ago from Neverland - where children never grow up.

      @Kathryn,Faith, Ghaelach, Michael (cleaner3), John, Eddy, Jon, Tom, Everythingdazzles, Travmaj, Audrey, Ruchira, DEb, Ruby, Martin, Melchi, Alecia, Rebecca, Girishpuri, Kenwu...

      Thanks a lot for reading guys!! you really made my day. Thank you so much for all the shared. I appreciate your comments very much. :)

    • KenWu profile image


      5 years ago from Malaysia

      This is a great tips on boosting the immune system. I believe that most people have ignoring their health and it's time to get it tuned with these tips. Rated up and useful! :)

    • girishpuri profile image

      Girish puri 

      5 years ago from NCR , INDIA

      Friend Myz. thank you so much for sharing such useful hub. and yes Good health is the biggest wealth, God bless.

    • rebeccamealey profile image

      Rebecca Mealey 

      5 years ago from Northeastern Georgia, USA

      Thanks for the good, quick refresher on keeping up the immune system. You really hit the nail on the head!

    • Alecia Murphy profile image

      Alecia Murphy 

      5 years ago from Wilmington, North Carolina

      Nice, simple tips that will definitely come in handy for the upcoming allergy season. Voted up and useful!

    • MelChi profile image

      Melanie Chisnall 

      5 years ago from Cape Town, South Africa

      These are great ideas and I agree with all of them. For me, the most important thing to keep up my immune system and keep feeling good is exercise and meditating. When I don't do these things regularly I can feel the effects on my body. Thanks for sharing!

    • Mhatter99 profile image

      Martin Kloess 

      5 years ago from San Francisco

      Thank you for this useful information.

    • always exploring profile image

      Ruby Jean Richert 

      5 years ago from Southern Illinois

      This is great. I agree with all of your tips, and i try to do them daily. Thank's for sharing...

    • aviannovice profile image

      Deb Hirt 

      5 years ago from Stillwater, OK

      These are definitely fabulous things to do. Our foods are so important and if we don't take care of our bodies, they cannot take care of us.

    • Ruchira profile image


      5 years ago from United States

      I agree :)

      Voted up as useful.

    • AudreyHowitt profile image

      Audrey Howitt 

      5 years ago from California

      So useful this time of year!

    • travmaj profile image


      5 years ago from australia

      Well done and informative.- Taking care the immune system is all important - thanks for the reminder, will incorporate the points you make.

    • everythingdazzles profile image


      5 years ago from Houston

      Very useful and you obviously research this. Thanks.

    • kashmir56 profile image

      Thomas Silvia 

      5 years ago from Massachusetts

      Hi my friend, a very interesting and informative article with all valuable information within this well written hub. Well done !

      Vote up and more !!! Sharing !

    • jonmcclusk profile image

      Jonathan McCloskey 

      5 years ago from Cinnaminson, New Jersey

      Great article, unknown spy. I plan to work some of these tips into my new routine of getting healthier.

    • Eiddwen profile image


      5 years ago from Wales

      So very interesting and useful; unknownspy.

      I vote up,across and share all around .

      Enjoy your day.


    • john000 profile image

      John R Wilsdon 

      5 years ago from Superior, Arizona

      These are all very good suggestions for better health. The latest research suggests that laughing may be even more important than we thought. Good job.

    • profile image


      5 years ago

      Spy, this is a great hub. when you are under stress you usually make yourself sick so watch that stress.. Also a lot of cuddling with the one you love is very helpful .. !lol


    • profile image


      5 years ago

      Hi unknown spy.

      What a super hub you have given us.

      I can only agree with all you have written.

      I myself have an immune system problem, and must take tablets once a year. This is a 30 day course which I must do every year. Anyone that knows my problem knows I'm full from top to toe with MRSA which has damaged my immune system.

      Your first tip I like very much, of which I eat a lot of berries. The Urologist that I see once a year gave me the low-down on Cranberries and while I have a slightly enlarged Prostate Gland it is thought that the juice helps to prevent or even treat bladder infections, and it is now known that a substance in cranberries prevents bacteria from binding to the bladder.

      UP and sharing.

      Take care and have a nice day.

      LOL Ghaelach

    • Faith Reaper profile image

      Faith Reaper 

      5 years ago from southern USA

      Hi Spy,

      Thanks for the very informative and useful hub here. I have been attempting to do all these things, and I think it is a matter of a life change. We must do this each and every day of the rest of our lives for it to be effective. Excellent advice here and thanks for sharing!

      Voted up +++ and sharing

      God bless, Faith Reaper

    • Kathryn Stratford profile image


      5 years ago from Manchester, Connecticut

      This is a very useful article on boosting the immune system. I like that you have links to some of your related hubs, so we can learn more.

      Thank you for sharing this with us. I am going to share it with others, both on HubPages and on Google Plus.


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