Ways to Strengthen Your Immune System

immune system blog

No one likes getting sick, especially when it prevents us from working or going on that special trip we had planned. Though succumbing to a sickness is an inevitable part of life, there are things we can do to keep our bodies healthy and to strengthen our immune systems so that we aren’t as prone to sickness or so that we recover faster.

But first, let’s explore what our immune system is and how it works in our bodies. The Cleveland Clinic explains: “Your immune system is a large network of organs, white blood cells, proteins and chemicals. These parts all work together to protect you from germs and other invaders. Your immune system also helps your body heal from infections and injuries.”

Our immune system works hard day after day to keep us healthy, and it has a lot of jobs. It works to keep invaders (bacteria, viruses, fungi, and even cancer cells) out of our body. When they get in, the immune system must work to destroy them. It also works to limit the damage these invaders cause. Then it works to heal our bodies. Finally, it adapts our bodies to new threats so it can fight harder in the future.

Let’s face it; threats to our immune system are everywhere. And while some exposure is good because it allows our bodies to build up immunities to germs, there are things we can do to strengthen our immune system to reduce the risk of getting sick in the first place.

But first, I want to share a quick word about an old wives’ tale: You cannot catch a cold from just being out in the cold. Sure, in extremely cold temperatures you could suffer from hypothermia or frostbite. But in order to get sick, a virus or some kind of bacteria has to enter your body. Simply being cold does not do it.

So what can you do to help yourself stay healthy? According to Harvard Medical School, “Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies.”

Our immune systems are incredibly complex, and because our bodies and needs are unique, there are multiple ways we can build our immune systems, but not all ways will work for all people. The best first move is to talk to your doctor and have bloodwork done to determine if you are deficient in any vitamins or nutrients.

Once you determine if you are deficient in anything, you should examine your lifestyle to see how you can make changes that will help. There are many things we can all do to help boost our immunity and that will help make us healthier in general. A healthier body is better able to fight off invaders.

Eat healthy foods.

Remember the old saying, “You are what you eat”? What you put into your body matters. Fruits, vegetables, lean proteins, whole grains, and quality fish like salmon contain vitamins and nutrients our bodies need. These are the foods we should be eating daily. Does that mean we should never eat out or enjoy a piece of cake? Of course not. But those treats should come in moderation. Our bodies are better able to fight off invaders when they have the nutrients they need.

Exercise at least 30 minutes a day.

Exercise has numerous benefits! According to Healthline, “Moderate-intensity exercise can stimulate cellular immunity by increasing the circulation of immune cells in your body.” In addition, exercise gets the blood and heart pumping. It burns calories. It strengthens bones and muscles. And it is even good for us mentally. If we’re outside, we get the added benefit of fresh air. So take time for yourself every day to go for a walk, a bike ride, swim, or hit the gym.

Maintain a healthy weight.

According to the CDC, “Obesity, defined as a body mass index (BMI) of 30 or more in adults, is linked to impaired immune functions.” There is an epidemic of obesity in our country. Poor food choices and a lack of activity lead to unhealthy body weights. Step on the scale, calculate your BMI, and if you find that you are in an unhealthy category, resolve to make some lifestyle changes.

Don’t smoke. Cut down on alcoholic drinks.

Smoking leads to various cancers, to diseases like emphysema, to heart disease, and more. If you smoke, quit. Too much alcohol can lead to cancers, fatty liver disease, heart problems, and other serious health problems. Limit the amount of alcohol you drink.

Get a dog.

WebMD suggests getting a dog because “pet owners have lower blood pressure and cholesterol levels and healthier hearts.” Pets have a calming effect and help reduce anxiety and stress. Plus, they need to take walks, so you get the benefits of exercise as well!

Socialize and have fun.

Research has found that our emotional health impacts our physical health. So spend time with friends, join a club or a group, or take a class. It’s important to laugh and to have positive interactions with others. These things help lower blood pressure, reduce the effects of stress, and more.

Try herbs and supplements for deficiencies.

Herbs and supplements can be extremely beneficial, though you should always check with your doctor first and make sure they don’t interact with anything else you’re taking. Performance Inspired offers some excellent supplements, and you can trust that our products are all made with high-quality and clean ingredients. We offer a Whole Food Multivitamin, which contains vitamins A, C, D, E, plus probiotics, 1 billion CFU, and branched-chain amino acids. We also have Vitamin D3 gummies. Vitamin D3 is necessary to improve bone and muscle strength, it supports your immune system, it helps prevent inflammatory diseases, and more. And we have a Zinc PLUS formula with added B6 that helps in recovery, helps you sleep deeper, and supports healthy testosterone levels and muscle strength.


It’s tempting to stay up late and binge on Netflix or scroll on your phone till the wee hours of the morning, but keep in mind that the adult body needs seven to nine hours of sleep a night. Our bodies heal when they sleep. And when we become deficient in sleep, we are more susceptible to sicknesses, to cognitive problems, and to coronary heart disease, obesity, and stroke.

Drink kombucha.

Kombucha is a probiotic drink made from black tea. While there hasn’t been a lot of research about its benefits, those who drink it regularly or when they are sick tout its benefits. They say it helps reduce the severity and seriousness of an illness, helps with digestion, and boosts the immune system. Give it a try!

We can’t avoid sicknesses all our lives, but we can definitely give our immune systems a boost so that we are not constantly sick or so that we recover quickly when we do get sick. By adopting these immune-system-strengthening practices, we will find that we are much healthier in the long term.

Byline Susan
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