Considering that flu and cold season is almost upon us, making sure that your immune system is strong is more important than ever. Now, this is easier said than done as there are many different factors that can affect your immune system.

To help simplify things, we’ve prepared a list of effective ways to boost your immunity. We hope these tips prove to be helpful in helping you avoid getting sick and keeping you healthy!

Eat Right

One of the most straightforward ways you can improve your immune system is by eating a well-balanced diet. By making an effort to include fruits, vegetables, and protein in your diet, you give your body the vitamins and nutrients that can help it function optimally.

Aside from eating enough healthy food, you’ll also want to minimize food that isn’t good for your body. This means minimizing processed food, sugary beverages, and junk food. 

Get Enough Sunlight

As we’ve already discussed in a previous article, the sun plays a huge part when it comes to functional health. This is because exposure to the sun generates vitamin D in the human body. Experts highlight how vitamin D is vital to keeping a healthy and strong immune system. To add to this, vitamin D deficiency has been linked to numerous diseases, including strokes, dementia, and even cancer. 

When it comes to getting enough sun, midday is the best time as the sun is at its highest point. Because of this, you’ll only need to spend around 30 minutes or less under the sun to get the best results. An easy way to do this would be to schedule a daily walk around this time so that you can get some exercise, all while getting enough sunlight.

Exercise Regularly

Exercise also plays an important role when it comes to keeping ailments and illnesses at bay. In fact, research shows that fit individuals have a lower incidence of infection and sickness compared to individuals who don’t exercise regularly. Indeed, regular exercise is a great way to stave off the occurrence of chronic diseases and cardiovascular disease.

A good rule of thumb is to exercise for at least 30 minutes to an hour every day. If you’re trying to lose weight or gain muscle, you’ll need to adjust the length and intensity of the exercises. 

Sleep Well

Many people fail to realize how important sleep is to the human body. Poor sleeping habits actually have a slew of different negative health implications. In fact, not getting enough sleep compromises the immune system.

So, how much sleep is enough sleep? Adults generally need at least 7 to 9 hours of sleep per night. If you’re having trouble tracking the amount of sleep you get, there are many sleep tracking apps that you can install on your phone that will help you refine your sleeping habits.


It goes without saying that strengthening your immune system takes a lot of work, effort, and dedication. However, it will all be worth it in the end, as a strong immune system will save you from catching diseases that will prove to be troublesome for you. For more specific information on how to strengthen your immune system, it is always best to speak with a certified doctor.

If you’re looking for an online doctor in the US or other parts of the world, trust Zubkov MD. We provide personalized care based on the correction of biochemistry and metabolism through advanced laboratory and environmental testing. For more information, check out the rest of the website and request a consultation today!