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5 Ways to Boost Your Immune System

  • Writer: Clayton Drug
    Clayton Drug
  • 17 minutes ago
  • 5 min read

When people talk about ‘boosting’ their immune system, it sounds like turning the volume all the way up on a stereo. But the reality is much more subtle. The goal isn’t an overactive immune system, but one that is well-balanced and functioning properly, so your body can properly respond to infections without too much or too little of a reaction.1


5 Ways to Boost Your Immune System, woman with tissues

Your immune system has two branches, innate immunity (your first line of defense) and adaptive immunity (the side that learns and remembers.) These must be coordinated.2

With that in mind, here are the key pillars to help support your immune health.

 

1. Vaccinations

Vaccines are one of the most important tools in strengthening your immune defenses in a safe and targeted way.


When you receive a vaccine, you’re safely exposing your immune system to either a weakened or inactive form of the illness. That triggers your body to build memory of the illness and how it responded without suffering from the full-blown disease.3 This means if you later encounter that same illness, your immune system is primed and ready to respond faster and more effectively.4


Vaccines also reduce the risk of serious complications that might happen with the full illness (pneumonia, hospitalization, etc.) Choosing vaccination is not just about ‘not getting sick’ but about helping prevent the worst outcomes.4


When you get vaccinated, you are also contributing to community immunity (otherwise known as herd immunity), which is helping protect others who may not be able to get vaccinated for one reason or another.3


What You Can Do:

  1. Stay up to date with the recommended vaccines for your age, health status, and region (influenza, COVID-19 boosters, shingles, etc.)5

  2. Talk to your pharmacist or healthcare provider about any vaccines you may have missed.

  3. Remember: vaccines are not a substitute for a healthy lifestyle, but they are a part of the foundation of immune health.


2. Nutrition, Hydration, & Exercise (The Everyday Foundations)

Nutrition

Making sure to eat a varied, nutrient-rich diet is one of the most reliable ways to support immune function. Research has shown that certain vitamins and minerals are essential for immune cell production, function, and regulation (Vitamins A, C, D, E; folate; zinc; selenium).6


What You Can Do

  1. Aim for 5-9 servings of fruits and vegetables each day to ensure you are getting proper micronutrients and antioxidants.8

  2. Try to choose whole, minimally processed foods like lean proteins, whole grains, legumes, nuts/seeds, healthy fats, and colorful produce. (Think of the outer aisles of a grocery store)

  3. Stay hydrated: water supports all your body’s systems, including the immune system. While there is not a ‘magic number’ of water you need to drink for proper immunity, being well-hydrated is part of optimal function.


Exercise

Regular to moderate exercise, like brisk walking, cycling, or swimming, can help support immune health. Activity helps the circulation of immune cells, reduces inflammation, and promotes overall well-being.


What You Can Do

  1. Aim for 150 minutes (2.5 hours)/week of moderate aerobic activity

  2. Include strength training a couple of times per week

  3. Avoid excessive training without recovery; overtraining can temporarily suppress immune function.


Sleep

You didn’t think we’d forget about the importance of a good night’s sleep, did you? Poor sleep and chronic stress degrade immune resilience. Ensuring 7-9 hours of good-quality sleep each night is key for optimizing immunity.9 


3. Supplements

If taken appropriately, supplements can be a beneficial addition to your daily regimen. Oftentimes, it is difficult to get the recommended daily vitamins and minerals from our diet alone, and supplements may help improve or maintain overall health.7 Talk with one of our pharmacists about your health goals and if a supplement is right for you.

 

4. Infection-Prevention: Staying Home When Sick & Avoiding Exposure

Another essential piece of immune health is reducing exposure to illness and allowing your body to recover when you do get sick.


Staying Home When Sick

If you’re feeling unwell (fever, cough, fatigue, body aches, etc.), staying home helps you recover by prioritizing rest and hydration and helps prevent spreading the illness to others.10 Staying home gives your immune system less of a burden to carry by not simultaneously running around and exposing yourself to more germs and stress. Rest, hydration, and proper nutrition during illness help support your immune system’s fight.


Reduce Exposure to Sick People & Sick Environments

Avoid close contact with people who are visibly ill (coughing/sneezing) when possible. It’s important if you do have a cough or are sneezing a lot to practice good respiratory hygiene by covering your mouth with your arm or hand and washing your hands frequently with soap and water (use hand sanitizer when washing is not available).10

While indoors, try to optimize air ventilation, clean high-touch surfaces often, and avoid crowded, poorly ventilated areas if you are vulnerable to illness. During peak seasons for flu, RSV, COVID, etc., it may be smart to adjust behaviors by limiting large gatherings, wearing a mask when in public, or keeping a distance if you are at high risk.

By combining prevention of exposure and optimized immune support, you reduce the burden on your immune system.


5. How to Bring it All Together

Here’s how you might structure your weekly/daily life to raise your immune-support game.


Daily Habits

  • Eat a variety of colorful fruits and veggies; aim for 5-9 servings daily

  • Drink sufficient water (about 8 cups/day or more, depending on activity level)

  • Get at least 30 minutes of moderate daily exercise, or break it into even shorter active periods

  • Try to get 7-9 hours of sleep each night

  • Avoid excessive alcohol, smoking, or regular poor diet (these suppress immune function)1

  • Stay up to date with recommended vaccinations for your age


Weekly Habits

  • If you feel an illness coming on (scratchy throat or runny nose), take it easy: rest, increase fluids, eat healthy, balanced meals, and try to minimize your exposure to others.

  • Regularly disinfect/clean commonly touched surfaces (doorknobs, remotes, cell phones, etc.), especially if someone in the home is sick.

  • If you travel often or are in a high-exposure situation, consider bringing hand sanitizer, a face covering, and being extra mindful of your daily habits (sleep/rest/diet)10


When to Consult a Provider

  • If you suspect a nutrient deficiency, for instance, if you regularly eat a poor diet, have a recurring illness, or a condition that affects nutrient absorption.

  • If you have chronic health issues such as diabetes, autoimmune disease, etc., and want specific supported guidance.

  • If you are sick and your symptoms persist or worsen (fever, shortness of breath)


Final Thoughts

Supporting your immune system is less about finding a quick fix and more about building a healthy foundation with vaccinations, good nutrition, hydration, exercise, rest, and smart exposure-minimizing behaviors. Supplements may have a role in specific situations, but are no substitute for a healthy lifestyle.


Your immune system works best when you treat your body as a whole: well-fed, well-rested, moving, and protected. When you do get sick, reduce the burden on your body and immune system by resting, staying home, limiting exposure to others, and allowing your immune system some space to do what it does best: protect your health.

 

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