Your immune system offers multiple layers of defense, from physical barriers such as your skin to inflammatory responses that involve changing blood flow and cellular reactions. A weakened immune system may be unable to fight off harmful bacteria, germs and infections. You can strengthen your immune system through a combination of stress reduction, diet and exercise.
Step 1
Do not exercise to the point of exhaustion. Moderate exercise helps to quickly circulate white blood cells, part of the immune system's response to foreign bacteria, allowing a quick response to illness. But high-intensity exercise may suppress the immune system, increasing your risk of not being able to fend off an attacking virus.
Step 2
Avoid exercising in high altitudes or extremely cold temperatures. Cold air and high altitudes strain the respiratory system, forcing your body to work harder, which may impair your immune function.
Step 3
Eat foods high in vitamin C, which increases your production of antibodies and white blood cells. According to Dr. William Sears, vitamin C increases your levels of interferon, "the antibody that coats cell surfaces, preventing the entry of viruses." Citrus fruits, kiwi, red bell pepper and strawberries are sources of vitamin C.
Step 4
Increase your zinc intake. Zinc is essential for the production of white blood cells and infection-fighting T-cells, which have been shown to slow the growth of cancer. Consume zinc from food -- not from supplements -- of you can. Eat 15 to 25mg of zinc daily from zinc-fortified cereal, oysters, crab, beef, turkey and legumes.
Step 5
Cook with onions and garlic, sulfur-containing vegetables that have the compound allicin that can boost your immune system by increasing antibody production. Garlic may also help your body cleanse itself of toxins and potential carcinogens.
Tips and Warnings
- Get enough sleep -- get at least eight hours a night for a strong immune system. Practice good hygiene and keep a clean house to avoid germs and bacteria that may cause infection.
- Don't smoke, and drink alcohol only in moderation for a healthy immune system.
