How to boost your immune system in a few steps

A healthy immune system reduces the risk of flu and virus infection. There are natural ways to strengthen your immunity and be more vigorous in viruses season.

Even a small change in our diet and habits can make our immune system strong enough to reduce the risk of virus infections. Our 7 pieces of advice are easy to follow and priceless to your health.

1. Reduce the stress

Yes, we know that this is cliche. But remember what wise people say: ” This too shall pass.”

Chronic stress reduce immune response, separating the hormone ĸoptisol.

To take the leveling of the stress under control, we have to do more yoga, mediation, and dietary supplements.

stressed woman

2. Enough sleep

When we are under stress, we cannot sleep well. This can slow down your immune system. That’s why you should try to sleep at least 7-8 hours per night.

3. Be active

Regular exercises build up not only the body but the whole immune system. Fitness exercises increase your tonus and improve the physical condition of the body. When your gym is closed, you can do home exercises.

4. Take sunbaths.

Exposure to sunshine is one of the primary ways to produce vitamin D in our body. Vitamin D is one of the most essential vitamins for our immune system. He helps our health system to produce antibodies. Low levels of vitamin B are determined as one of the primary reasons fo breath problems. 

You can get your doze sunshine, even at home or at the office. If you sit 10-15 minutes at the balcony or window, this will help.


5. Reduce alcohol.

Reduce alcohol to only one drink per day. A glass of beer or wine can protect you from depression. Even better if you drink it with friends.

6. Stop smoking

Smoking is a harmful habit. Cigarettes not only increase the risk of cancer but lead to wrong pathogen immune reactions.

7. Eat more fruits and vegetables

fruits cup

Fruits, vegetables, seeds, and nuts are full of nutrients. Nutrients in these products are essential for our immune system. Daily consumption increases our tonus. 

A healthy liver helps to naturally detox. That’s why we should eat more broccoli, carrots, Brussels sprout.

Include in your diet more fruits, and you will provide excellent protection from viruses:

  • orange, strawberries for Vitamin C
  • carrots, garbage, apricots – fo Vitamin A. He has essential value for a robust immune system. 

Don’t forget the nuts – superfood, rich with healthy fats, fibers, and antioxidants.


Eat more milk, eggs, and nuts. They have a lot of protein – a key element to build a healthy body.

Healthy ways to strengthen your immune system – conclusion by Harvard Health Publishing

  1. Don’t smoke.
  2. Eat a diet high in fruits and vegetables.
  3. Exercise regularly.
  4. Maintain a healthy weight.
  5. If you drink alcohol, drink only in moderation.
  6. Get adequate sleep.
  7. Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.

If you want more information about healthy eating, you can read our other articles and recipes.