Home/Blog/Health Conditions/Immunity & Hormones/7 Ways to Improve your Immunity

7 Ways to Improve your Immunity

Written byRohini Mankar

Last updated on : 16 May, 2024

Read time : 6 min

The immune system is our defence mechanism against the entry of foreign bodies, which include bacteria, viruses, toxins and other microorganisms. If our immune system, which acts as a barrier to these microorganisms is compromised, we fall sick. Or else we will fall prey to any disease which can be severe or life-threatening. Sometimes, we must take precautionary measures to keep this system in place. So what can we do to boost our immunity? This article will teach us ways to improve our immune system. 

Adequate sleep is essential

Sleep and immunity are strongly associated. People with inadequate or poor-quality sleep are highly susceptible to illness. When microorganisms activate the immune system, it triggers an inflammatory response, which can increase sleep duration depending on its intensity and progression. Indeed, sleep influences numerous immunity factors reduce infection risk and improves infection outcomes and immunisation responses. According to a study of healthy adults, the cold was more likely to affect people who slept less than 6 hours each night than people who slept 6 hours or more. Therefore, one should aim for 6-7 hours of quality sleep.

Eat more vegetables and fruits

Multiple micronutrients, macronutrients, and certain bioactive elements contribute to a diverse, healthy Stomach microflora that supports all aspects of the immune response. To keep the immune response at its best and to help individuals deal effectively with pathogens, it is advisable to consume sufficient amounts of these nutrients and other bioactive, mainly from a plant-based diet. 

In another study, 83 healthy individuals (65-85 years) were given fruits and vegetables as part of their diet, and simultaneously the Pneumovax II vaccine was administered. The result of the study indicated that antibody production increased in those who consumed higher portions of fruits and vegetables. Thus fruits and vegetables that are rich in antioxidants and bioactive agents are involved in enhancing immune cells profile. 

Cut down on the extra sugar

Numerous research advocate that excessive consumption of added sugars and refined carbs may contribute immensely to being overweight and obese. Obese people are more vulnerable to getting sick.

Limiting the amount of sugar you eat can reduce inflammation and help you lose weight, lowering your risk of long-term health problems like Type 2 diabetes and heart disease. According to a new World Health Organization recommendation, adults and children should reduce their daily consumption of sugars to less than 10% of their overall energy intake.

Further, Reducing it to less than 5%, or about 25 grammes (6 teaspoons), each day might have more health benefits.

Go in for moderate exercise

Regular physical activity improves immune system function. Studies indicate that regular exercise at moderate intensity boosts immunity because it lowers inflammation. Exercise enhances the immune system and health outcomes in the elderly, the obese, and patients with cancer and long-term viral infections like HIV. Moderate exercise includes brisk walking, steady bicycling, jogging and swimming. Most people should set a weekly objective of at least 150 minutes of moderate exercise.

Manage your stress levels

Relieving stress and anxiety is critical to immune health. Mental stress affects the immune system, lowering the immune system. Long-term and chronic stress causes cortisol and corticosteroid levels to stay high, making the body resistant to cortisol and more challenging for the immune system to fight inflammation. Activities that help you manage stress include meditation, exercise and yoga. 

Keep sipping water

Water is critical for survival. Low consumption of water can be lethal. Even moderate degrees of dehydration can cause mood changes and disturbances in cognitive performance.

Water plays an essential role in digestion, regulating blood pressure, maintaining body temperatures, protecting organs and sustaining electrolyte balance. Dehydration can cause headaches and affect the functioning of various vital organs like the heart and kidneys. These complications can make you more likely to get sick. The daily fluid intake recommendations of 3,000 ml for men and 2,200 ml for women are more than adequate. 

Boost your immune system with supplement nutrition

You may boost your immune system by incorporating a variety of foods high in vitamins A, C, and D, as well as zinc, into your diet.

  • Vitamin C appears to be effective in preventing and treating respiratory and systemic infections when taken as a supplement. Daily vitamin C requirements for adults aged 19 to 64 are 40 mg.
  • Vitamin A is associated with enhancing immune function. Vitamin has shown to have therapeutic effects in treating infectious diseases. If you are taking vitamin A supplements, make sure that your daily consumption of vitamin A from both diet and other supplements does not exceed 1.5 milligrammes.
  • Vitamin D is crucial for the calcification of bones and overall immune response. A deficiency of vitamin D may increase your likelihood of getting sick. 
  • Zinc. is vital for the expected growth and function of cells that help the immune system, like neutrophils and natural killer cells. The duration of the common cold was decreased by 33% in a study of 575 patients who took a zinc supplement of 75 mg or more per day while they had a cold.


Essential lifestyle changes that include limiting sugar intake, taking adequate sleep, engaging in regular exercise, and staying hydrated can strengthen your immune system. You can add some vitamins to your diet by having fresh, seasonal fruits and vegetables. Managing stress levels can contribute to an enhanced immune system. Additionally, taking supplements of vitamins and minerals like vitamins A, D, C, zinc can keep infections at bay by activating the immune response.

Vitamins and mineral supplements are available on Truemeds, an online pharmacy that provides the highest-quality medications at the lowest prices. Online pharmacy, Truemeds, provides all varieties of drugs, including branded, over-the-counter, and nutritional supplements, as well as generic medicines online at an affordable price. Avail free doctor consultations after uploading previous medication prescriptions on the Truemeds app or website. Free home delivery saves up to 72% on your medication purchased from Truemeds

Disclaimer: This content, including advice and medicines, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more details.


Select Category
Was this article useful?
40 people find this information helpful

Meet out Health Experts

View All
Dr. Nikhil Ambatkar
Dr. Nikhil Ambatkar

Ph.D, M.Tech, B.Tech

6 years
Dr. Sachin Singh
Dr. Sachin Singh


5 years
Dr. Mandeep Chadha
Dr. Mandeep Chadha


10 years
Amatul Ameen
Amatul Ameen

B. Pharm, MSc.

12 years
Amit Sharma
Amit Sharma

B. Pharm

3 years
Rohini Mankar
Rohini Mankar

Bsc. Zoology, Masters of Public Health

11 years
Dr. Divya Mandial
Dr. Divya Mandial

PhD in Chemistry

8 years
Dr. Sonia Gupta
Dr. Sonia Gupta


6 years
Saloni Bhardwaj Sharma
Saloni Bhardwaj Sharma

B.Pharm, M.Pharm

3 years
Dr. Chhavi Rosha
Dr. Chhavi Rosha

BMS, FMC, MD Resident

8 years
Dr. Lakshmi Vaswani
Dr. Lakshmi Vaswani

MBBS, Dip.Pathology, MBA (Healthcare Services)

16 years

Follow us on


Our healthcare experts have carefully reviewed and compiled the information presented here to ensure accuracy and trustworthiness. It is important to note that this information serves as a general overview of the topic and is for informational purposes only. It is not intended to diagnose, prevent, or cure any health problem. This page does not establish a doctor-patient relationship, nor does it replace the advice or consultation of a registered medical practitioner. We recommend seeking guidance from your registered medical practitioner for any questions or concerns regarding your medical condition.


Claim your complimentary health and fitness tips subscription and stay updated on our newest promotions.

Download Truemeds

Manage your health with ease Download Truemeds today!Get easy access to medicine refills, health information, and more. With our app, you'll never have to wait in line again. Download now and start taking control of your health.


Contact Us

Our customer representative team is available 7 days a week from 9 am - 9 pm.


copyright2024 - Truemeds | All rights reserved

Our Payment Partners