How to Boost Your Immune System: 7 Natural Ways to Protect Your Body

Liputan6.com, Jakarta Do you want to learn how to boost your immune system and maintain your health? Winter is coming, and so is cold and flu season. During this time, boosting your immune system is the best way you can protect yourself.

Your immune system is your body's defense against sickness. It fights viruses, bacteria, and other germs that can make you ill. When your immune system is strong, you get sick less often. When it is weak, you may catch colds and other infections more easily.

In this article, we will share how to boost your immune system naturally, and some foods you should eat to make it stronger. We will also talk about things that can weaken your immune system that you need to avoid. We gathered the information from various sources, Monday (3/11/2025).

There are many simple ways how to boost your immune system through daily habits. These lifestyle changes can help your body fight sickness better. Here are the most important steps you can take:

1. Get Enough Sleep

Sleep is very important for your immune system. When you sleep, your body makes special proteins that fight infection. Without enough sleep, your body cannot defend itself well against germs. According to CDC, most adults need 7 or more hours of sleep every day.

2. Exercise Regularly

Physical activity helps your immune system work better. Try to exercise for 30 minutes, five days each week. You can walk, jog, swim, or do any activity you enjoy. Exercise helps your body move infection-fighting cells to where they are needed.

3. Manage Your Stress

Too much stress can weaken your immune system. When you feel stressed, take deep breaths or try meditation. You can also do yoga or talk to someone you trust. Finding ways to relax will help your body stay strong.

4. Stay Hydrated

Drinking enough water is important for your health. According to Memorial Sloan Kettering Cancer Center, water helps keep your nose, mouth, and throat moist. These areas are the first line of defense against germs. Try to drink water throughout the day.

5. Maintain a Healthy Weight

Extra weight can put stress on your immune system. Eating healthy foods and exercising regularly can help you maintain a good weight. This makes it easier for your body to fight infections.

6. Don't Smoke

Smoking damages your lungs and weakens your immune system. If you smoke, try to quit. Your doctor can help you find ways to stop smoking. Your body will become stronger when you quit.

7. Limit Alcohol

Drinking too much alcohol weakens your body's defenses. Women should have no more than one drink per day. Men should have no more than two drinks per day. Less alcohol means a stronger immune system.

The food you eat plays a big role in how to boost your immune system. Eating nutritious foods gives your body the vitamins and minerals it needs to fight sickness. Here are the best foods for a strong immune system:

1. Citrus Fruits

Oranges, lemons, limes, and grapefruits are rich in vitamin C. This vitamin helps your body make white blood cells that fight infection. Eat citrus fruits every day because your body does not store vitamin C.

2. Red Bell Peppers

Red bell peppers have three times more vitamin C than oranges. They also contain beta-carotene, which is good for your skin and eyes. Add them to salads or eat them as a snack.

3. Berries

Strawberries, blueberries, and raspberries are full of vitamins and antioxidants. These small fruits help reduce respiratory illnesses. They are also low in sugar compared to other fruits.

4. Garlic

Garlic has been used for hundreds of years to fight infections. It contains sulfur compounds that help boost your immune system. Add fresh garlic to your cooking for better health.

5. Ginger

Ginger helps reduce inflammation in your body. It can help with sore throats and nausea. You can add ginger to tea, smoothies, or use it in cooking.

6. Spinach

Spinach is rich in vitamin C, antioxidants, and beta-carotene. These nutrients help your immune system fight infections. Cook spinach lightly to keep most of its nutrients.

7. Broccoli

Broccoli contains vitamins A, C, and E, plus fiber and antioxidants. It is one of the healthiest vegetables you can eat. Steam it lightly or eat it raw for the best benefits.

8. Yogurt

Choose yogurt with "live and active cultures" on the label. These good bacteria help your gut health, which is connected to your immune system. Pick plain yogurt without added sugar.

9. Almonds

Almonds are full of vitamin E, which is important for a healthy immune system. They also contain healthy fats that help your body absorb vitamins. A half cup of almonds gives you the vitamin E you need each day.

10. Sunflower Seeds

These small seeds contain vitamin E and selenium. Both nutrients help your immune system work properly. Selenium helps your body know when to fight infection and when to rest.

11. Turmeric

This yellow spice contains curcumin, which fights inflammation. It has been used in medicine for many years. Add turmeric to soups, curries, or warm drinks.

12. Green Tea

Green tea has special antioxidants that help your immune system. It also contains an amino acid that helps white blood cells make germ-fighting compounds. Drink green tea hot or cold.

13. Fatty Fish

Salmon, tuna, and mackerel contain omega-3 fatty acids. These healthy fats help reduce inflammation and support immune cell function. Try to eat fish twice a week.

14. Poultry

Chicken and turkey are high in vitamin B6. This vitamin is needed to form healthy red blood cells. Chicken soup also contains nutrients that are good for gut health and immunity.

15. Kiwi

Kiwi fruits are full of vitamin C, potassium, and folate. These nutrients keep your immune system strong. One small kiwi gives you all the vitamin C you need for the day.

Knowing what harms your immune system is just as important as knowing how to boost your immune system. Avoiding these things will help you stay healthy and fight off sickness better.

1. Not Getting Enough Sleep

When you do not sleep enough, your body cannot make the proteins it needs to fight infection. Lack of sleep makes you more likely to get sick and takes longer to recover.

2. Too Much Stress

Constant worry and anxiety weaken your immune response. Stress causes inflammation in your body, which makes it harder to fight germs and viruses.

3. Eating Processed Foods

Foods like chips, cookies, and deli meats do not have many nutrients. When you eat these foods often, you do not get enough vitamins and minerals. Your immune system needs good nutrition to work well.

4. Drinking Too Much Alcohol

Excessive alcohol weakens your body's ability to fight germs. Even one time of drinking too much can slow your immune response for up to 24 hours.

5. Smoking or Vaping

Tobacco and vaping damage your lungs and immune system. Smoke makes it harder for your body to fight disease. The chemicals in e-cigarettes also suppress immune function.

6. Low Vitamin D Levels

Vitamin D helps your immune cells fight disease. Many people do not get enough sunlight, especially in winter. Ask your doctor to check your vitamin D levels.

7. Not Exercising Enough

A body that does not move regularly has a weaker immune response. Exercise helps blood and immune cells move around your body more efficiently.

8. Being Overweight

According to the CDC, people with a BMI of 30 or more are most likely to have an immune problem. Obesity also makes vaccines less effective for diseases like flu and hepatitis B. Maintaining a healthy weight helps your immune system work better.

By following these simple steps, you can help your immune system stay strong. Remember that small changes in your daily habits can make a big difference in your health. Start with one or two changes and add more over time. Your body will thank you for taking care of it.