Your immune system is your friend. It protects your body from infection. Give it your full support and, as with any friend, there will be perks. Here’s how it works: Your immune system creates, stores, and distributes the white blood cells that fight bacteria and viruses that enter your body, especially during cold and flu season. For such a simple-sounding process, there's a lot of bad information out there. Here are some myths and facts about the immune system and how it works. Fact. Mom and dad were right when they told you to eat your fruits and vegetables. Studies show
that people who eat a lot of them get sick less. The nutrients in them can help your immune system fight viruses and bacteria. Myth. There's a strong link between sleep and a healthy immune system. But not just any sleep will do.
Restorative sleep, which means enough sleep to get the body back into fighting shape, is key. Sleep needs vary by person, but most adults need 7-8 hours a night. Teens need 9-10 hours, school-aged kids need at least 10 hours,
preschoolers need 11-12 hours, and newborns need 16-18 hours. Over the past few decades, though, the average time asleep has dropped to less than 7 hours a night for adults. If you sleep less than your body needs, you’ll build up a sleep debt. And you can't make that up with naps or by sleeping in on weekends. Bottom line: Get to bed at a time when you know you
can sleep at least 7 hours. Fact. A good outlook may be good for your health. One study of law students showed that their immune systems kept pace with their thoughts about how tough school would be. When they felt better about school, they had a better immune system. When they were worried, their immune system slowed. The upshot: Looking on the bright side might better equip your body to fight
illnesses. Fact.Coughing, sneezing, or even talking near someone who has the
flu can make you sick when droplets of the virus get into the air. And you can inhale these droplets even if you are 2-3 feet away. If you’re the person who’s sick, stay home. If you must be around others, cover your mouth and nose when you
cough or sneeze into your shoulder or the inside of your elbow. If you’re healthy and suspect others around you are sick, stand at least 4 feet away. Also, since germs can live on hard surfaces like doorknobs for hours, wash hands
frequently, and keep them away from your face. Myth. Taking a daily multivitamin is probably a good idea to stay healthy if you eat poorly. But taking megadoses of a single vitamin or supplement has not been proven to help the immune system. Myth.Vitamins and
minerals matter for kids too, but they should get them from eating nutritious foods. If your child is a picky eater, a vegetarian, or a vegan, your doctor may recommend a supplement. Remember: Though you can buy children’s vitamins over-the-counter, they are still
drugs. Taken excessively, they can be toxic. Fact. Do you cringe when you see a parent pick up a baby’s pacifier and suck it before returning it to the baby’s
mouth? Don't. A recent study found that parents who suck their infant’s pacifier may lower the baby’s risk of having allergies. The thought is that germs transferred to the infant from the parent’s
saliva will kick-start the baby's immune system. Myth. While there’s no direct link between moderate exercise and keeping the average
person’s immune system humming, there are lots of benefits to working out. Among other things, it lowers blood pressure, keeps body weight under control, and can protect you from certain diseases. So get moving. There are plenty of supplements and products claiming to help boost immunity. But supporting a healthy immune system is more complicated than taking a mix of vitamins and minerals packaged into a pill or powder. Your immune system operates in a very delicate balance. It must be strong and sophisticated enough to fight off a variety of illnesses and infections, but not so strong that it overreacts unnecessarily. To achieve this, it's very tightly controlled by many inputs and in response to what's happening inside of your body. Like we said, complex. From fighting off a cold to the flu to COVID-19, there are things you can do to help give your immune system what it needs to function optimally, though. None of which involve taking a supplement. Here are six science-backed ways to build and maintain a strong, healthy immune system: 1. Stay up-to-date on recommended vaccinesA strong immune system means taking advantage of the best leg up we have to protect ourselves from harmful illnesses: vaccines. Your immune system is smart, but vaccines train it to be even smarter — helping it learn how to recognize and fight off certain disease-causing illnesses. It's much safer for your immune system to learn via vaccination than through infection with these harmful germs. “It's always important to be up-to-date on recommended vaccinations, especially your COVID-19 vaccine or booster as well as your annual flu shot,” says Dr. Chen Lin, an Allergy & Immunology doctor at Houston Methodist. (Related: Can You Get Your Flu Shot & COVID-19 Booster at the Same Time?) 2. Maintain a healthy dietAs with most things in your body, a healthy diet is key to a strong immune system. This means making sure you eat plenty of vegetables, fruits, legumes, whole grains, lean proteins and healthy fats. “When your body has sufficient amounts of the micronutrients found in these foods, it helps to maintain your immune system homeostasis,” adds Dr. Lin. These micronutrients include:
Since experts believe that your body absorbs vitamins more efficiently from dietary sources, rather than supplements, the best way to support your immune system is to eat a well-balanced diet. (Related: Are You Getting Enough Vitamins in Your Diet?) 3. Exercise regularlyPhysical activity isn't just for building muscles and helping yourself de-stress — it's also an important part of being healthy and supporting a healthy immune system. “Moderate-intensity exercise mobilizes immune cells outside of the bone into the bloodstream. It also helps moves immune cells already in the bloodstream into tissues,” explains Dr. Lin. “In this way, it enhances immune surveillance.” You can think of immune surveillance as a monitoring process of your immune system, with exercise helping immune cells be more efficient at detecting and reacting to infection. This means it's important to focus on staying active and getting regular exercise. (Related: Am I Exercising Enough?) 4. Hydrate, hydrate, hydrateWater plays many important roles in your body, including supporting your immune system. “Water is important because our blood and lymph, which have immune cells in them, need water in order to flow to circulate throughout our bodies,” says Dr. Lin. Even if you're not exercising or sweating, you're constantly losing water through your breath, as well as through your urine and bowel movements. To help support your immune system, be sure you're replacing the water you lose with water you can use — which starts with knowing what your daily water intake should be. 5. Get plenty of sleepSleep certainly doesn't feel like an active process, but there are plenty of important things happening in your body when you're not awake. “Sleep is important for immune function and the immune system’s homeostasis,” says Dr. Lin. To give your immune system the best chance to fight off infection and illness, it's important to know how much sleep you should be getting every night, as well as the steps to take if your sleep is suffering. (Related: QUIZ: Does Your Sleep Schedule Need Work?) 6. Minimize stressWhether it comes on quick or builds over time, it's important to understand how chronic stress affects your health. Stress can potentially have a secondary impact on how well your immune system functions if it leads to sleep disturbances, a tendency to eat less healthy food, reduced water intake, less frequent exercise and more. Stress is different for everyone, and how we relieve it is, too. Given the effect it can have on your health, it's important to know how to identify stress. And, whether it's deep breathing, mediation, prayer or exercise, you should also get familiar with the activities that help you reduce stress. One last word on supplementsIf you're otherwise healthy and taking the steps above, be wary of supplements claiming to boost your immune system even more. (Related: Does Getting More Vitamin C Really Keep You From Getting Sick?) “Eating healthy foods that contain micronutrients is always better than taking a supplement,” says Dr. Lin. He adds, though, that supplements are better than nothing for a person with a known nutrient deficiency, when natural food is not enough. If you’re worried you may have a nutrient deficiency, it’s best to consult with your doctor before taking a supplement. Unlike medications, supplements aren't regulated or approved by the FDA. Stay up-to-date By signing up, you will receive our newsletter with articles, videos, health tips and more. Please Enter Email Please Enter Valid Email How can I boost my immune system immediately?Six Tips to Enhance Immunity. Eat Well. Food Assistance. ... . Be Physically Active. Regular physical activity helps you feel better, sleep better, and reduce anxiety. ... . Maintain a Healthy Weight. Excess weight can affect how your body functions. ... . Get Enough Sleep. ... . Quit Smoking. ... . Avoid Too Much Alcohol. ... . In Summary.. How can I strengthen my immune system while being sick?10 Strategies to Strengthen your Immune System During Cold and Flu Season. Get a flu vaccination. ... . Wash your hands. ... . Humidify. ... . Get plenty of sleep. ... . Drink lots of water. ... . Good nutrition. ... . Regular Exercise. ... . Spend time outdoors.. How can I boost my immune system in 24 hours?Zinc, selenium and vitamin D are known for boosting the immune system. Specifically, a 2013 review of 17 studies found that taking zinc supplements within 24 hours of the onset of symptoms reduces the duration of common cold symptoms. Tip to remember: Supplements are beneficial in moderation.
How long does it take to boost immune system?Most people bounce back in seven to 10 days. "During that time, it takes the immune system three to four days to develop antibodies and fight off pesky germs," says Dr. Hasan.
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How to boost your immune system when sick
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