10 Things You Can Do to Have a Healthy Immune System

A healthy lifestyle can help you avoid heart disease and have more energy, and it’s the best method to create and maintain a healthy immune system.

The immune system is the body's defense against infection and disease. It protects against everything from the flu and colds to severe illnesses like cancer. Diet, exercise, immunizations, and more all impact our immune systems.

Continue reading to find out how you can boost your immune system and stay healthy.

1.Work Out Regularly

You can develop strength and endurance by keeping up a regular exercise regimen. A robust, healthy body also allows your immune system to function at its best. In fact, a recent study found that frequent exercisers had a decreased risk of COVID-19-related hospitalization and mortality.

As you exercise, be careful not to overexert yourself. Overexertion can have the opposite impact by depleting your body's strength, making it harder for you to fight illnesses. Instead, aim for roughly 150 minutes (or two and a half hours) of moderately vigorous activity per week. A brisk walk, an online yoga class, or HIIT exercise can count toward your exercise goal. Working out and eating a wholesome diet can support overall health and, by extension, resilient immune system health.

2.Shower After Working Out

You should always shower after working out to help support a healthy immune system. All the perspiration left on your skin smells awful and allows bacteria to flourish. The worst of it isn't just breakouts; sweat encourages the growth of fungi that can cause infections. Any skin abrasions are vulnerable to infection as well.

3.Get Vaccinated

Getting vaccinated boosts immune system health by providing the best defense against dangerous diseases. Your immune system is intelligent, but vaccinations help it become even more so by teaching it how to identify and combat diseases. In addition, your immune system will learn much more safely through vaccination than through direct contact with these dangerous pathogens.

4.Get Enough Sleep

Increased susceptibility to illness has been related to little or poor-quality sleep. For example, in one study, a cold was more likely to strike 164 healthy individuals who slept less than six hours per night than those who slept six hours or more. Getting enough sleep is key for a healthy immune system. When you’re sick, sleep more to help your immune system battle the sickness more effectively.

While teens need eight to 10 hours of sleep each night, adults should aim for seven or more hours. Younger children and newborns should sleep up to 14 hours for ideal immune system support.

5.Positive Thinking

Your physical and emotional wellness are related, and together, they provide immune system support. Researchers at Johns Hopkins Medicine discovered optimistic thinkers were less likely than "negative" people to experience a heart attack, despite having risk factors for artery disease.

And according to a University of Kansas study, smiling in stressful situations might lower blood pressure, even if you must fake it. Examine your perspective because negative emotions might be inhibiting your immune function.


Vitamins and supplements are an excellent way to improve your overall health. For example, vitamin C supports cell function and guards against oxidative environmental stress, which helps maintain a healthy immune system. Oranges, strawberries, spinach, kiwis, and grapefruit are some of the best foods to eat for a Vitamin C boost. 

Your immune system might respond better to vitamin D, which helps protect against respiratory illnesses. Daily sun exposure is often sufficient to synthesize enough Vitamin D, but you can also find it in foods like salmon, tuna, and dairy products.

Vitamins B6 and E are also known for boosting immunity. Some foods rich in these vitamins include eggs, spinach, almonds, bell peppers, poultry, and sunflower seeds.

7.Reduce Stress

Your body's immune system support is heavily impacted by stress. You produce more cortisol and cytokines due to stress, which promotes inflammation. You might also be more susceptible to cold sores and the flu as stress reduces the number of white blood cells available to fight infection.

Stressed-out individuals are probably not getting enough sleep or eating well, so they are skipping out on other immunity-boosting beneficial routines. So here are five ways you can boost your immune system in times of stress:

  1. Meditate
  2. Write in a journal
  3. Stay positive
  4. Manage time effectively
  5. Take time for yourself to relax or do something you enjoy

8.Wash Your Hands

Handwashing is a habit you should always maintain, but it is also crucial for immune system health. This is one of the easiest and most efficient ways to keep viruses at bay. Scrub thoroughly for 20 seconds. If you need to slow down, count or sing “Happy Birthday.”

9.Gut Health

An antioxidant and whole-foods-rich diet can provide preventive benefits like promoting healthy gut bacteria, which strengthens the immune system. Prioritize veggies, fruits, legumes, whole grains, and foods high in fiber for optimal gut health. Additionally, choose fermented foods like kimchi, sauerkraut, miso, yogurt, and kefir.

In addition to your gut, consider your liver as well– it filters your blood, breaks down lipids, and removes extra cholesterol and pollutants. Cabbage, broccoli, and kale can improve your liver's capacity to do internal detoxification on its own.


Sometimes your immune system requires extra support to work properly. Even if you sleep well, exercise frequently, and eat a balanced diet, you may require additional help. Supplements can help you make up for any deficiencies.

At Perennial Life, we provide a variety of vitamins designed to boost immunity so you can live your best life.

Improve Your Immune System With Perennial Life Supplements

You've come to the perfect place if you're ready to take care of your well-being and build a healthy immune system. Perennial Life is dedicated to assisting individuals in achieving balance, regeneration, and longevity.

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