Skip to content

5 Daily Immune Boosters

woman preparing a healthy chia bowlOur immune system is one of the most important systems that our body has for health and protection, so it is vital that we work to support and improve it to the best of our ability. The immune system is a system of body barriers, cells, and proteins that work together to recognize and defeat harmful invaders from outside the body. It also keeps a memory of all the bacteria, viruses, microbes, etc. that it has had to fight in the past so that it can recognize and defeat them much more quickly and efficiently, next time. This helps to limit the damage that these invasive substances can do and the negative effects that they have on making you sick.

However, there are many things that can cause our immune system to not function properly. If our immune system is not functioning optimally, there is a greater chance that foreign substances can survive and lead to infection and disease. With such an important role, we want to limit the negative, daily life effects on our immune system and promote health and optimal immune function as much as possible. Below, you will find five very important and straightforward strategies to implement into your daily life, in order to promote good immune system function.

Regular Exercise

Exercise is a great benefit to the immune system. It helps to increase hormones that promote growth and wellbeing in the body, decrease stress hormones, and improve circulatory and heart health. This helps to strengthen the immune system and helps immune cells to circulate and recognize foreign invaders quickly and more efficiently. Exercise often seems daunting for those that may not be familiar with it, but immune health doesn’t require extreme fitness. Health benefits can be gained from simple exercise and movement. Go out and take a 20-30 minute walk per day, go for a bike ride, take a jog, go for a swim, or you can go to a gym and get into a regimented exercise routine. The most important part is that you just get your body moving and working.

Healthy Antioxidants

A healthy diet is very important to promote overall body health as well as a healthy immune system. Major nutrients that support your immune system include vitamin C, vitamin E, vitamin A, Zinc, and Omega-3 Fatty Acids. Including these in your diet is very important for immune health and wellness. Good sources of Vitamin C include kiwi, broccoli, and strawberries. Good sources of Vitamin E include almonds, sunflower seeds, and wheat germ oil. Good sources of Zinc include oysters, beans, cashews, and chickpeas. Good sources of Vitamin A include carrots, kale, sweet potato, spinach, and papaya. Good sources of omega-3 fatty acids include chia seeds, flaxseed, and small oily fish. Add a variety of these to your diet to help promote good health and a boost to your immune system. You should also consider a high-quality, daily, multi-vitamin and fish oil supplement in order to ensure you receive all the proper nutrients daily.


Our bodies are composed of approximately 60-70% water, so being properly hydrated is very important for immune function and overall health. Proper hydration allows for more optimal blood flow, which allows better circulation of the immune system components. It also allows for better detoxing and excreting of toxins and harmful substances from the body. Work to drink about ¾ of a gallon to 1 gallon of water per day for proper hydration. You may need to work up to this in increments, but that’s okay. Try to drink water throughout the day and this will help to reach the proper amount.

Good Sleep

Sleep is very important for your immune system. When you sleep, your immune system releases chemicals that help fight off infections and diseases. When there is a lack of sleep, this does not happen as effectively, and immune system function is not as optimal. Lack of sleep also does not allow your body to rest and heal, leading it to become tired and wore down. This takes energy away from the immune system and makes you more susceptible to illness. Because of this, sleep is very important. Try to get 6-8 hours of quality sleep per night to promote health and immune function.

Decreased Stress

Chronic stress is very devastating to the immune system. Stress releases hormones that cause inflammation which can lead to damaged immune cells, decrease the ability for your body to adapt, and increased susceptibility to illnesses and disease. Because of this, it is very important to find a healthy way to manage and relieve your stress, daily. A great way to do this is through meditation and breathing exercises. I’ve created a breathing exercise blog to walk you through how to do this in our blog post here.

Give some love to your immune system and start implementing these strategies into your daily life today!

In Health and Prosperity, See You Soon!

Dustin Campbell

Add Your Comment (Get a Gravatar)

Your Name


Your email address will not be published. Required fields are marked *.