Top Tips for the Best Immune System

Here are ways to keep your immune system operating optimally!

A healthy and effective immune system doesn’t just happen. People who seldom get sick consistently pay attention to these eight areas of healthy living. Having a healthy immune system is simply part of their lifestyle. The good news is that it doesn’t mean changing everything in your life. In fact, most people are already aware of or working on some of them.

A healthy immune system is the result of a mindset that pays attention to how life is lived in every hour of every day.

How to Achieve a Healthy Immune System

Because achieving a healthy immunity is based on a healthy mindset, you will see that several of the elements of achieving a healthy immune system work together, which makes reaching the goal much more attainable. Keep that in mind as we go through the 8 areas.

1. Get Plenty of Sleep

Inadequate or poor-quality sleep may be a significant contributor to illness. That means getting enough sleep may strengthen your natural immunity.

Sleep is one of those things that gets cut short when time is limited. Students stay up to finish that essay or study. Adults stay up to get one more thing checked off the to-do list. Youngsters fight going to bed because they don’t want to miss out on anything.

The amount of sleep suggested is different for various ages. Adults should get 7+ hours each night. Teens need 8 – 10 hours every night. Younger children and infants are best with 14 hours per night.

Create the environment conducive to good sleep. Dark room. Comfortable temperature. Comfy linens and a great pillow. Pillows can make a huge difference in how well you sleep, especially for adults.


  • Plan for adequate sleep.
  • Sleep in a completely dark room.
  • Go to bed at same time every night.

2. Pay Attention to Your Diet

Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants. For instance, pumpkin seeds and oysters have high levels of zinc. And we all know citrus foods provide a good supply of vitamin C.

In addition, healthy fats like those found in olive oil and salmon may boost your immune system by decreasing inflammation in the body.

Then there are the beneficial bacteria called probiotics that aid the digestive system. Flourishing gut bacteria can help immune celles differentitate between normal, healthy cells and harmful invader organisms. Foods rich in probiotics include yogurt, sauerkraut, kimchi, kefir, and natto. An alternate to foods is probiotic supplements.


  • Eat nutrient- and antioxidant-rich foods.
  • Consume olive oil and omega-3 fats.
  • Include probiotic foods or supplements in your daily diet.

3. Limit Added Sugars and Carbohydrates 

Added sugars and refined carbohydrates have been found to contribute to overweight and obesity. In turn, obesity increases the likelihood of illness including heart disease and type 2 diabetes. Curbing refined sugar and carbohydrates can decrease inflammation and can aid in weight loss. Limiting sugar is a very important part of an immune-boosting diet.


  • Limit added refined sugars and carbohydrates in the food you consume.
  • Instead, consume food that contains sugar naturally such as fruit.
  • Maintain a healthy weight.

4. Engage in Moderate Exercise

No, we aren’t talking hi-intensity workouts 7 days a week. but moderate exercise may reduce inflammation and help immune cells regenerate regularly. Examples of moderate exercise includes brisk walking, steady bicycling, jogging, swimming, and light hiking. Aim for at least 150 minutes of moderate exercise per week. Mindfully choose where to park or how to get to the next floor.

Sitting, especially extended sitting, is a problem for many. Break up the time sitting with in-between tasks activities. For example, when working at your desk, be sure to get up and at least stretch and do an errand that requires you to leave your workstation. A standing desk or workstation is another great way to avoid sitting for long periods.


  • Move! Break up long interludes of sitting.
  • Aim for at least 25 minutes a day of cardio-centric exercise. Walking counts!
  • Park far away from store entrances or take the stairs when you have the option.

5. Stay Hydrated

Staying hydrated doesn’t necessarily protect from illness, but preventing dehydration is important to your overall health.

Drink enough fluid to make urine a pale yellow. Water is the best liquid to stay hydrated. Other drinks including coffee, tea, juices, sports drinks, and soda are also hydrating, but reducing the caffeine, sugar and other chemicals keeps your hydration healthier.

Remember that where you live and what you are doing affect the amount of liquid needed for good health. A good point to remember, drink when you are thirsty, stop when you are no longer thirsty. Use urine color as an indication of whether you are sufficiently hydrating or not.


  • Drink enough liquid so that urine is pale yellow.
  • Drink when you are thirsty.
  • Water is the best liquid to consume. Limit other drinks.

6. Manage Stress Levels

Long-term stress promotes inflammation. Furthermore, prolonged stress suppresses the immune response as well.

Are you aware that you personal decisions can affect stress levels? Saying yes to something or someone means you are saying no to someone or something else. On the other hand, being with friends, talking, and laughing are strong stress-busters.

Individual activities to manage stress include meditation, exercise, journaling, yoga and other mindfulness activities. If you are experiencing excessive stress, a licensed counselor, or therapist may provide benefits.


  • Be aware of the stresses in your personal life.
  • Make decisions to limit stress.
  • Engage in stress-busting activities.

7. Supplement Wisely

It’s easy to take a stroll down the vitamin and supplement aisles looking to find something to boost your immunity. However, that can be a risky endeavor.

Some supplements that have indicated they may strengthen the body’s immune system include:

  • Vitamin C
  • Vitamin D
  • Zinc
  • Elderberry
  • Echinacea
  • Garlic

Everyone has different nutritional needs. In fact, many people can include foods in their diets that provide the benefits of supplements. Generally speaking, it is important to choose nutritional supplements carefully and with the help of a professional.

At this point in time, supplements are not regulated by the Food and Drug Administration. Therefore, there is little consistency between brands. At the same time, there are third-party organizations such as the United State Pharmacopeia (USO), NSF International, and ConsumerLab, that may independently test a brand’s products.


  • Supplements that indicate immune-boosting properties are readily available.
  • Work with a professional, like your chiropractor, to discern if supplements would be good for you.
  • Take guidance from a professional about the best brands of supplements to purchase.

8. Maintain a Health Regimen

A point often overlooked is that proper spinal alignment helps stimulate and activate the immune system. Indeed, regular chiropractic visits ensure relief of subluxations and maintenance of alignment, improving the benefits of a healthy immune system.

In addition, good hygiene is an immune booster that is often taken for granted. Good oral health will make your dentist happy, but it will also contribute to a healthier immune system. Bathing regularly and washing hands often during the day are other, easy ways to remove bacteria that can result in illness.


  • See a chiropractor regularly.
  • Maintain a healthy dental hygiene routine.
  • Wash body and hands frequently.

No, a healthy immune system doesn’t just happen. However, a strong immune system can be had by anyone willing to make a few adjustments to their daily lives. For the most part, many people will find the adjustments to be small modifications that are easy to do. They key to being successful in your goal of a healthy immune system is to adjust your mindset. That might take a bit more effort. But in the end, you will feel better and prevent the onset of illnesses that can be even more life changing.

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Disclaimer: The information included in this article is for educational purposes only. It should not be used as a substitute for professional medical advice, diagnosis, or treatment.

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