8 Surprising Ways to Strengthen Your Immune System Naturally, According to Doctors

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We live in a time in which we have a vaccine, medication or other treatment strategy for almost any illness. Still, keeping your immune system (your body's natural defenses against illnesses and invaders) in tip-top shape will help you avoid catching a virus here or an infection there. And the good news is that there are plenty of super simple ways to boost your immune system naturally.
Meet the experts: Julia Blank, M.D., family medicine physician in Pacific Palisades, CA; Jessica Cording, M.S., R.D., a dietitian and health coach; Beth Warren, R.D., founder of Nourished by Beth.
How the immune system works
Your immune system is actually made up of 'multiple layers of defense,' said Julia Blank, M.D., family medicine physician in Pacific Palisades, CA. This includes physical barriers like your skin, cilia (tiny, hair-like structures) that line your airways, and specialized cells that recognize and attack foreign substances like viruses and bacteria, she explained.
'Some of these immune cells are nonspecific and destroy anything that appears foreign. Other cells produce antibodies that recognize and target protein markers (called antigens) on the surface of germs,' Dr. Blank added.
Your immune system also has the ability to recognize pathogens you've come into contact with before and mount a quick response. 'This is why we don't usually get sick after being exposed to a germ we've already encountered and fought off in the past,' Dr. Blank said.
How to boost your immune system naturally
'Maintaining a healthy immune system requires that you take good care of your body,' Dr. Blank said. Indeed, these simple strategies will help strengthen your immune system, plus boost your overall wellness.
1. Sip alcohol in moderation.
'High alcohol intake has been shown to suppress immune function,' said Jessica Cording, M.S., R.D., a dietitian and health coach. Plus, booze 'can be dehydrating, and hydration is really important for protecting yourself from illness.' When you're dehydrated, your cells aren't able to function at their optimal level—and that can open up the door for you to get sick, Cording explained.
If you don't want to cut out booze completely, sip in moderation. That means having up to one drink a day for women and two drinks a day for men, according to the Centers for Disease Control and Prevention (CDC).
2. Curb your stress levels.
Stress seems harmless enough once you get over whatever it is you're anxious about, but chronic stress can 'compromise or suppress the immune system and make us more vulnerable to infection,' Dr. Blank said.
Consistently high levels of stress causes a release of the hormone cortisol, which can lead to inflammation and a weakened immune system, per the Cleveland Clinic. Chronic stress may also interfere with the infection-fighting ability of your white blood cells, per a review in the Annals of Medicine & Surgery, making you more susceptible to contracting illnesses. Daily practices like mindfulness meditation, journaling, or just going for a walk outside can help reduce stress.
3. Enjoy plenty of fruits and vegetables.
Putting a rainbow of fruits and vegetables on your plate can do your immune system a solid, said Beth Warren, R.D., founder of Nourished by Beth. 'Fruits and veggies help arm your body with antioxidants it needs to fight oxidative stress, which includes contracting a sickness, in your body,' she explained.
Not sure how much you need? The U.S. Dietary Guidelines for Americans recommends that people who eat 2,000 calories a day have two cups of fruit and 2.5 cups of vegetables a day. Some solid options: Leafy greens, bell peppers, citrus fruits, sweet potatoes, and berries.
4. Increase your intake of vitamin D.
Vitamin D plays an important role in supporting the immune system by helping your body produce antibodies, which can then fight illness, Cording said.
'Active vitamin D gets sent to different areas of your body, including your bones, intestines, colon, brain, and immune cells, where it binds with the receptors on these cells and ultimately turns them on,' added Warren.
The kicker: Most people don't get enough of it, according to the Cleveland Clinic. Your body primarily produces vitamin D from the sun's UV rays (it's called the sunshine vitamin for a reason!), but you can also load up on vitamin D-rich foods to boost your intake, including fatty fish and seafood, mushrooms, eggs (don't skip the yolk), and fortified foods, Cording said. If you suspect your vitamin D intake is low and would like to take a supplement, be sure to talk to your doctor. He or she can do a blood test to determine the appropriate dosage for you.
5. Prioritize sleep time.
Spending more time snoozing is key, Dr. Blank confirmed. 'Getting enough sleep helps our bodies recover from everyday stress—both physical and mental—and promotes better functioning of our immune system,' she said.
When you don't get enough shut-eye, your body may decrease the production of protective proteins called cytokines, which your immune response needs more of when it's dealing with an infection or inflammation while under stress.
So just how much sleep are we talking about? The National Sleep Foundation says adults up to age 64 should snooze between seven and nine hours per night, while adults 65 and up should aim between seven and eight hours.
6. Wash your hands frequently.
Washing your hands regularly will help keep viruses and bacteria away from your eyes, nose, and mouth, which can do your immune system a solid, Dr. Blank said. 'This reduces the variety and number of germs we are exposed to and keeps our immune system from getting overwhelmed,' she explained.
The CDC specifically recommends washing your hands with soap and water for at least 20 seconds, or the amount of time it takes to hum the 'Happy Birthday' song from beginning to end twice. Hand sanitizer that contains at least 60% alcohol also works in a pinch.
7. Move your body every day.
Being physically active can help keep pathogens out of your lungs and airways, according to the National Library of Medicine, which can minimize your odds of getting a cold, the flu, or other illnesses. Exercise can also give antibodies and white blood cells a boost, causing them to circulate more widely throughout your body, where they might detect illnesses better than they would if you didn't get moving.
8. Quit smoking.
You already know smoking is bad for your health in so many ways, but it can also wreak havoc and 'cause direct damage' to parts of your immune system, Dr. Blank said.
For example, smoking immobilizes cilia, the hair-like structures in your airways that help 'sweep' out bacteria. 'These cilia form the first line of defense against respiratory infections,' Dr. Blank said. When they're immobilized, germs have 'much easier access' to your lungs, she explained. Cue the coughing and sneezing. The good news: According to research in the journal Nature, the detrimental effects of smoking on the immune system vanish immediately once you stop.
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