How to Build A Stronger Immune System?

How to Build A Stronger Immune System?
stronger immunity


Simply put, immunity is your body’s ability to ward off illnesses by tackling and neutralizing infectious microbes like bacteria, viruses, and fungi that can otherwise multiply and cause sickness. Healthy immunity is also a state of balance where the body is not just able to kill these disease-causing pathogens; it is also able to ward off allergies and autoimmune disorders.


The immune system is basically organs, cells and processes responsible for the body’s immune function. While the immune system is spread all over the body, the thymus gland, lymph nodes, bone marrow and spleen are four key organs at work here. The thymus gland produces T cells, lymph nodes produce lymphocytes, and bone marrow produces leukocytes or white blood cells; all vital for fighting pathogens that can cause diseases. The spleen helps immunity by filtering blood for eliminating pathogenic microbes and dead cells.


A stronger immune system means a healthier body that has sturdier defenses against diseases. A weak immune system shows up in illnesses.Immune response also weakens with aging. That’s why the elderly contract more infectious diseases.


When it comes to illnesses, prevention is always better than cure. Prevention of illnesses can be promoted by building a healthier immune system. Here are some tips to get you going on mission stronger immunity: 

Natural food & supplements

healthy food

You must have heard the adage you are what you eat. So, to stay healthy and thereby, to keep your immune cells healthy, you should eat a nutritious and balanced diet on a regular basis. Remember, malnourished people usually show low immunity and are more vulnerable to infectious diseases.  Nutritional experts recommend a diet high in fruits and vegetables that ensures plenty of micronutrients i.e. vitamins, antioxidants, and minerals. Please remember that diet deficient in zinc, copper, iron, selenium, folic acid, and vitamins A, B6, C, & E, may affect your body’s immune response. One easy way to ensure you get sufficient micronutrients in your diet is by eating a rainbow diet with fruits and veggies of as many natural colors and possible.

Do remember to wash and rinse every single fruit and vegetable you include in your diet to get rid of any toxins on the surface. Switch to organically grown food, if possible.

For those who are not able to get sufficient micronutrients from their diet, we recommend supplementation after discussing this with your healthcare service provider. A good quality multivitamin with mineral constituents can help your body fill its nutritional gaps and thereby support healthy immune response.

Fitness habits


Regular exercise is good for mood enhancement; it also helps strengthen the immune system. As we all know, regular and sustained physical activity – walking, cycling, yoga, pilate, sports, jogging, swimming etc – promotes general wellness, helps manage body weight, and improves cardiovascular health. While the science is as yet unclear about the exact link between exercise and immunity, there is one theory that exercise increases blood circulation, and that in turn, allows immune cells and substances to move freely with the bloodstream all over the body, which may help boost healthier immune response.

Get going. Choose your favorite activities and perk up your immunity.

Lifestyle changes


Apart from diet and exercise, there are lifestyle interventions that can support a healthier immune system. Some of these are:

Quit smoking

Smoking sends toxic chemicals into the body that weaken immune response considerably. For healthier immunity, lay off those cigarettes, vapes, cigars, and hookas permanently.

Maintain a healthy weight

Obesity is linked to lowered immune response as more body fat leads to lowered immunity. Maintaining a healthy body weight can actually save you from infections.

Alcohol in moderation

Excessive drinking harms immunity by reducing the number and efficacy of immune cells. Keep your alcohol consumption occasional and low for healthy body defenses.

Minimize chronic stress

When the mind is under chronic stress, the body releases corticosteroids (stress hormones) that lower the number of immune cells thereby compromising immunity. Learn relaxation techniques like deep breathing, mindfulness, and meditation to lower your stress levels.

Get adequate sleep

Lack of enough sleep, or even enough sound sleep, weakens your immune system making you susceptible to infections. So, follow a healthy bed routine and get your eight hours to let your immunity stay in fighting fit condition. 


Immunity is your body’s defense mechanism to tackle infectious microbes that can otherwise cause illnesses. Healthy immunity is a state of balance where the body can protect itself from infectious illnesses as well as autoimmune disorders. The best support for healthy immunity is a judicious blend of a nutritious diet, active living, and a healthy lifestyle.

Leave a comment

Your email address will not be published. Required fields are marked *