Immune system is the ability of the body to fight against illness and diseases. The whole complex system is made up of cells, skin, bone marrow, blood tissue and organs. They protect your body from viruses and bacteria. The changes in your lifestyle and diet may strengthen your immune system. Stronger the immune system less chance of falling sick. If you want to know how to boost immune system naturally you must follow these methods.

boost immune system naturally.


Probiotics are live bacteria and yeast that are good for your digestive system. They are often called helpful bacteria because they keep your gut healthy by balancing the pathogenic bacteria in your gut.

Lactobacillus is the most common probiotics. It is found in yogurt and help people to fight diarrhoea and who can digest lactose and sugar in milk.


A study published in a nutritional journal by WHO the effect of diet and lifestyle on the immune system.And It found the large number of calories found in processed and fast food may lead to health problems such as

  • Increased inflammation
  • Reduced control of infection
  • Increased rates of cancer
  • Increased rate of allergic and auto-immune system

The bad food choice can weaken our immune system and can pass the same to our offspring. So it is better to include more natural food in your diet to strengthen immune system. 

Boost immune system with food

These foods to strengthen immune system

  • Citrus fruits.
  • Red bell peppers.
  • Broccoli.
  • Garlic.
  • Ginger.
  • Spinach.
  • Yogurt.
  • Almonds.


Vitamins are essential to life and are usually acquired as a part of a balanced diet required for biological and metabolic processes. Large amounts of Vitamins are necessary for the proper functioning of the immune system.

Vitamin D is more related to immune health and People who get chronic infections have low levels of vitamin D. Doctors recommend 2000-5000 IU of Vitamin-D per day. Take enough sunshine and take food rich in vitamin-D to increase immune system.


Does exercise helps in boosting immune system ?

Physical activities helps the immune system strengthens the infection defense. Exercise has anti-inflammatory effects which means moderate amounts of exercise enhances immune function above sedentary level.

Exercise helps to circulate the blood and helps the flow of lymphatic fluid. Lymphatic fluid travels through your cells and tissues and removes bacteria,toxins, waste products and even cancer cells. Do some cardio exercise 5 days a week 30 mins per day. It helps to boost your immune system naturally

a model girl doing gym exercise


Chronic stress suppresses the immune system of the body by releasing the hormone cortisol. Long-term stress promotes inflammation and  imbalances in immune cell function. You can manage stress levels by meditation,yoga, exercise. It would be better to consult a therapist.

a man having stress depressed


Sleep plays a very important role in immunity. Poor sleeping habits adversely affect your immune system. Infection fighting antibodies and cells are reduced when you don’t get enough sleep.

The best sleeping hours for adults is 7-8 hours, teen 9-10 hours and more than 10 hours for children. If you are having problem with sleeping. click here.

These are the top 6 ways to boost immune system naturally.

Share if you found helpful

Subscribe below 😃


I am Bhishan Rai . I am a fitness trainer, blogger and currently working on fitnessthrills.


Leave a Reply

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