Power up Your Immune System to Protect Your Health
By Kaiser Permanente
CA

 

Your immune system plays a vital role in keeping you healthy. It’s your personal line of defense against sickness, infection, and disease. How can you strengthen your immune system? By practicing healthy habits.

Here are 6 steps you can take to help keep your immune system healthy.

Eat healthy

Studies have shown that a poor diet can weaken your immune system. 1 Eating a variety of vegetables, fruits, grains, and lean proteins fuels the immune system. It also maintains  gut health , which helps the immune system function. 

Want to learn how to eat with intention? Visit our  nutrition page . Need healthy and simple recipe ideas? Visit our  healthy recipe page .

Exercise regularly

Maintaining a consistent exercise routine can help you build strength and endurance. When your body is strong and healthy, your immune system can perform at its peak. A recent study showed regular exercise reduced people’s chance of getting infected. It also made vaccinations more effective. 2

Aim for at least 150 minutes (or 2½ hours) of moderate exercise every week. You’re working out at a moderate level if you’re able to talk but not sing. If you are new to exercising, start small and try different activities until you find the ones you enjoy. 

Stress less

Stress can come from all kinds of places, from the low of feeling lonely to the high of starting a new job. But it all puts a strain on your immune system. Ways to reduce your stress include deep breathing,  developing social connections ,  journaling , and  meditation . 3  There are also  self-care apps  that can teach you new ways to handle stress. 4

Need more help? Visit our  wellness resources page .

Get enough sleep

Sleep is important for both your physical and mental health. Giving your body the time it needs to rest can help keep your immune system healthy. 5

How much sleep should you get? The standard recommendation is 6 to 8 hours per night. But quality is key. You should wake up feeling refreshed and ready to start your day. If you don’t, then you can explore ways to  sleep better .

Quit tobacco

Smoking, vaping, or using tobacco products damages your body. Smoking cigarettes may cause inflammation that weakens your immune system. 6

It may be tough, but there are resources and programs available to help you  quit tobacco .

Protect yourself from infections

When your immune system is working to kill a virus or disease, it can take a toll on your general health. So, it’s important to avoid infections whenever possible. Simple things you can do to help protect yourself include:

• Try to avoid germs and viruses. We constantly touch things other people have touched. Regularly wash your hands, shower or bathe, and try to avoid touching your eyes, nose, and mouth.
• Get vaccinated. One of the best ways to strengthen your immune system is by staying up to date on your  vaccinations . Remember to get your  yearly flu shot  and all recommended COVID-19 vaccines.
• Get recommended health screenings. Conditions like heart disease or type 2 diabetes can weaken your immune system. However, these diseases are often preventable. Going to preventive care visits can help catch conditions before they become serious.
•  

Bottom line

The best way to make your immune system stronger is by making daily healthy choices. Explore our  health and wellness resources  to learn more ways you can thrive.

References

1  Nicholas Collins and Yasmine Belkaid, “ Control of Immunity via Nutritional Interventions  ,” Immunity, February 8, 2022. 

2  Sebastien F. M. Chastin et al., “ Effects of Regular Physical Activity on the Immune System, Vaccination and Risk of Community-Acquired Infectious Disease in the General Population: Systematic Review and Meta-Analysis  ,” Sports Medicine, August 2021.

3  Thomas J. Dunn and Mirena Dimolareva, “ The Effect of Mindfulness-Based Interventions on Immunity-Related Biomarkers: A Comprehensive Meta-Analysis of Randomized Controlled Trials  ,” Clinical Psychology Review, January 2022. 

4  The apps and services described above are not covered under your health plan benefits, are not a Medicare-covered benefit, and are not subject to the terms set forth in your Evidence of Coverage or other plan documents. The apps and services may be discontinued at any time.

5  Luciana Besedovsky et al., “ The Sleep-Immune Crosstalk in Health and Disease  ,” Physiological Reviews, July 2019.

6  Yubin Liu et al., “ Dysregulation of Immunity by Cigarette Smoking Promotes Inflammation and Cancer: A Review  ,” Environmental Pollution, December 15, 2023.