18 Science-Backed Strategies to Naturally Boost Your Immune System

by Amy Ng | Last updated Dec 7, 2024 | HEALING

A strong immune system is essential for keeping your body healthy and resilient against infections, illnesses, and chronic conditions. While genetics play a role in immune function, there are a number of important lifestyle choices and habits you can adopt to naturally boost your body’s defense. From eating a nutrient-rich diet to managing stress and staying physically active, the right strategies can help strengthen your immune system and improve your overall well-being.

In this in-depth article, we will explore 18 effective and scientifically-backed strategies to strengthen your immune system naturally, helping you feel your best and protect yourself from illness. But before we dive into these strategies, let’s take a quick look at what the immune system is and how it works.

What Is the Immune System?

The immune system is a complex network of organs, cells, and molecules that work collectively to defend the body against harmful pathogens, such as bacteria, viruses, fungi, and toxins, as well as to identify and eliminate abnormal or damaged cells in the body. [1]

In simple terms, the immune system is like the body’s defense army, working around the clock to protect you from harmful invaders and abnormal cells.

The key components of the immune system include white blood cells, bone marrow, thymus, spleen, lymph nodes, antibodies and mucosa that work together to protect the body from illness. White blood cells, like B cells and T cells, help recognize and fight infections, while phagocytes destroy harmful invaders. Bone marrow produces these cells, and the thymus helps T cells mature. Lymph nodes and the spleen are where immune cells gather and coordinate their response. Mucosal tissues protect areas like the lungs and gut. Proteins like antibodies and cytokines support communication and help neutralize threats. The circulatory and lymphatic systems move immune cells around the body to quickly address infections or injuries. [2, 3, 4]

How Does the Immune System Work?

The immune system works by identifying and defending the body against harmful substances like bacteria, viruses, and toxins, while also removing damaged or abnormal cells. [5]

When the immune system spots things that the body doesn’t recognize as its own (e.g. bacteria, viruses, fungi, chemicals, toxins, drugs, foreign particles, and abnormal cells), it sends special cells like white blood cells to go after, destroy, and remove those invaders. [6, 7]

The immune system has two main parts: the innate immune system and the adaptive immune system.

The innate immune system is present from birth and does not require prior exposure. It acts quickly and non-specifically, using barriers like skin, mucus, and stomach acid, along with immune cells, to block or destroy invaders. [8, 9]

The adaptive immune system, however, is developed through exposing to various antigens, learning and building a defense against them. Thereafter, it can respond quickly against those specific antigens using lymphocytes such as B cells, which produce antibodies, and T cells, which attack infected cells and regulate the immune response. This targeted defense forms the basis for immunity and vaccinations. [10, 11]

What Happens When Your Immune System Is Weakened?

Like any other parts of our bodies, the immune system can become weakened due to all sorts of abuse it suffers like poor diet, stress, substance abuse, medicines, and age and that’s when we begin to get sick more often and more serious health problems can emerge. [12, 13, 14, 15, 16, 17, 18]

When the immune system is weakened, the body becomes less capable of defending itself against infections, illnesses, and diseases. This can lead to an increased risk of getting sick from common infections, like colds or flu, and can make it harder for the body to recover from illnesses. A weakened immune system may also result in the body struggling to identify and destroy abnormal cells, which can make conditions like cancer or autoimmune diseases more likely. In some cases, people with a weakened immune system might experience chronic inflammation or even develop infections that are harder to treat, requiring medical intervention. [19, 20, 21, 22, 23, 24, 25]

Factors like poor nutrition, stress, lack of sleep, certain medications (like chemotherapy), aging, or health conditions (such as HIV or diabetes) can compromise the immune system. When the immune system is impaired, the body is more vulnerable not only to infections but also to longer recovery times and more severe complications from illnesses. [26, 27, 28, 29, 30, 31]

In the section below, let’s explore strategies that can help strengthen your immune system naturally.

18 Strategies to Improve Your Immune System Naturally

1. Eat a Nutrient-Dense Diet

A healthy diet is key to a strong immune system, and nutrient-dense diets, like an animal-based diet or carnivore diet, can help optimize immune function. Animal foods are rich in vitamins, minerals, and proteins that are highly bio-available, meaning they are easily absorbed by the body to support immune health. [32, 33, 34, 35, 36, 38, 39]

Foods like grass-fed beef, wild-caught fish, pasture-raised eggs, and organ meats are especially rich in essential nutrients such as vitamin A, vitamin D, zinc, iron, and omega-3 fatty acids – all of which play vital roles in immune function. For example:

Vitamin A (found in liver and other organ meats) supports the mucosal surfaces of the lungs, intestines, and other systems that act as barriers to pathogens.
Vitamin D (found in fatty fish, egg yolks, liver, and fortified milk) regulates immune cell activity and strengthens immune responses.
Zinc (abundant in red meat and shellfish) is crucial for immune cell function and helps prevent infections.
B vitamins (like B6, B9, and B12, found in liver, fish, eggs, and poultry) support the production and function of immune cells, enhance antibody responses, and assist with DNA repair.
Selenium (found in organ meats, seafood, eggs, and beef) boosts immune cell production and acts as an antioxidant to protect cells from damage.
Copper (high in organ meats and certain seafood) supports white blood cell production and helps the body fight infections.
Omega-3 fatty acids (from fish and animal fats) have anti-inflammatory properties and help regulate immune responses.
Protein (abundant in beef, eggs, seafood, poultry, and pork) is essential for building and maintaining immune cells, antibodies, and enzymes that help the body fight infections.

By offering these nutrients in easily absorbed forms, a diet rich in animal-sourced foods can help the body fight infections, reduce inflammation, and maintain overall immune health.

2. Stay Hydrated

Staying hydrated by drinking enough plain water plays a crucial role in maintaining a healthy immune system. [40, 41, 42]

Water helps to flush out toxins from the body, supports the circulation of immune cells, and aids in the proper functioning of organs that defend against infections. When the body is well-hydrated, it is better able to produce mucus in the respiratory and digestive tracts, which acts as a barrier to pathogens. Proper hydration also helps maintain the balance of electrolytes, which are essential for the immune cells to function effectively.

In contrast, sugary beverages (including artificially sweetened ones) like sodas, juices, and energy drinks can have a negative impact on the immune system. Excess sugar can cause inflammation in the body, suppress the function of immune cells, and increase the risk of chronic diseases. High sugar intake can also impair the body’s ability to fight off infections by lowering the effectiveness of white blood cells. Therefore, drinking plain water instead of sugary drinks supports better hydration and helps keep the immune system strong and responsive. [43, 44]

3. Drink Bone Broth

Drinking bone broth can be a powerful way to support your immune system. Bone broth is rich in essential nutrients, including amino acids, collagen, and minerals like calcium, magnesium, and phosphorus, which play vital roles in immune function. The amino acids in bone broth, such as glutamine, help repair the gut lining, which is an important barrier against harmful pathogens. Since a large portion of the immune system is located in the gut, maintaining a healthy gut lining is crucial for overall immune health.

Additionally, bone broth contains collagen and gelatin, which help support the integrity of the digestive tract and reduce inflammation. A healthy, inflammation-free gut can improve the body’s ability to absorb nutrients and better fight off infections. The minerals found in bone broth also help maintain fluid balance and support the function of immune cells, ensuring the body can effectively respond to threats.

If you are new to bone broth, be sure to check out our articles on “Top Health Benefits of Drinking Bone Broth” and “How to Make Carnivore Bone Broth for Beginners.“

4. Eat Healthy Fats

Eating healthy fats from animal sources is crucial for maintaining a strong immune system.

Fats are essential for the absorption of fat-soluble vitamins like vitamins A, D, E, and K, which play key roles in immune function. For example, vitamin A, found in liver and other organ meats, supports the integrity of mucosal surfaces, which act as barriers to infections. Vitamin D, which is abundant in fatty fish and grass-fed beef, helps regulate immune cell activity and strengthens the body’s defense against pathogens. Without sufficient healthy fats, the body cannot properly absorb these vitamins, which can impair immune function. [45]

Moreover, recent scientific research has shown that saturated fats, commonly found in animal products like grass-fed beef, pork, and pasture-raised eggs, are not as harmful as previously believed. In fact, they provide important benefits for the immune system. Saturated fats help maintain the structural integrity of cell membranes, which is vital for immune cells to function properly. These fats also support the production of important signaling molecules that regulate inflammation and immune responses. [46]

5. Lead a Physically Active Lifestyle

Leading a physically active lifestyle is a powerful way to boost your immune system. [47, 48, 49, 50]

A balanced exercise routine that includes both strength-building and endurance exercises enhances the body’s ability to fight infections. Strength training, like weightlifting or resistance exercises, builds muscle mass, improves circulation, and boosts immune cell production. Endurance activities, such as walking, jogging, or cycling, improve cardiovascular health and help immune cells circulate more efficiently. [51, 52, 53, 54]

Exercise also helps to regulate inflammation. While intense exercise can cause temporary inflammation, regular moderate activity keeps chronic inflammation in check, which can otherwise weaken the immune system over time. It also supports the proper function of the lymphatic system, which is vital for immune cell transport and the removal of toxins. Additionally, physical activity can boost the production of endorphins, the body’s natural mood boosters, helping reduce stress levels. Since stress is known to weaken immune function, regular exercise can indirectly improve immune response by promoting mental well-being. [55, 56, 57, 58]

Incorporating incidental movements, such as walking, standing, or doing daily chores, also supports immune health. These small activities help keep the body active, improve circulation, maintain muscle tone, and promote overall well-being.

6. Get Plenty of Sunlight

Getting enough exposure to natural light is essential for maintaining a healthy immune system because it is essential for the body to produce vitamin D, a nutrient critical to immune function. Vitamin D helps modulate both the innate and adaptive immune responses, improving the body’s ability to defend against infections.

While sunlight is well-known for helping the body produce vitamin D, its benefits extend far beyond that. Sunlight helps regulate the circadian rhythm, which is the body’s internal clock that controls sleep-wake cycles. A healthy sleep cycle supports immune function by allowing the body to rest and repair, improving overall health and resistance to illness.

Sunlight also has positive effects on mental well-being. Exposure to natural light increases the production of serotonin, a hormone that helps regulate mood and reduce stress. Since chronic stress can weaken the immune system, boosting serotonin levels through natural light can indirectly support immune health. Additionally, sunlight can improve blood circulation, enhance the body’s production of red and white blood cells, and promote the overall function of the immune system.

Incorporating time outdoors each day, even for short periods (10-30 minutes of direct sunlight several times a week, depending on skin type, time of year, and location) can make a noticeable difference. Whether it’s a morning walk, spending time in a sunny park, or simply sitting by an open window, regular sunlight exposure helps maintain a strong immune system and promotes better overall health.

For individuals living in areas with limited sunlight, particularly during the winter months, consider consuming plenty of foods rich in vitamin D, such as fatty fish, eggs, cod liver oil, or vitamin D-fortified foods.

7. Reduce Exposure to Artificial Light

Reducing exposure to artificial light, particularly in the evening, can help support a healthy immune system. Artificial light, especially the blue light emitted from screens and LED lights, can interfere with the body’s natural circadian rhythm. This disruption can affect sleep patterns, and since quality sleep is essential for immune function, poor sleep can weaken the immune system. Sleep is when the body repairs and regenerates cells, including those involved in immune defense, so inadequate rest due to artificial light exposure can compromise the body’s ability to fight infections. [59, 60]

Moreover, exposure to artificial light at night has been linked to increased levels of stress hormones, such as cortisol. Elevated cortisol can suppress immune function and contribute to chronic inflammation, both of which negatively impact the body’s ability to respond to illnesses. Reducing artificial light exposure helps keep cortisol levels in check, promoting better overall immune health. [61]

To support your immune system, try to limit exposure to bright or blue light in the evening. Consider using dim, warm-colored lighting in the hours leading up to bedtime and avoid screen use at least an hour before sleep. Embracing natural light during the day and reducing artificial light exposure at night can help regulate your body’s internal clock, improve sleep quality, and support optimal immune function.

8. Spend Time Grounding

Grounding, or direct contact with the Earth’s surface, may help boost the immune system by reducing inflammation, improving circulation, and promoting overall balance in the body’s natural processes. [62, 63]

Grounding, or earthing, refers to the practice of connecting with the Earth’s natural energy by making direct physical contact with the ground, such as walking barefoot outdoors. For millions of years, our ancestors spent most of their time outdoors, in direct contact with the earth, which provided various health benefits. However, today, much of our time is spent indoors, and we wear shoes that insulate us from the Earth’s energy, limiting our exposure to this natural source of healing.

Studies suggest that grounding can have a positive impact on immune function by reducing inflammation and improving blood circulation. Direct contact with the Earth’s surface may help balance the body’s electrical charge, potentially enhancing the immune system’s ability to respond to infections. Additionally, grounding has been shown to help reduce stress, lower cortisol levels, and improve sleep – all factors that play a critical role in maintaining a strong immune system.

Spending time outdoors and making contact with the earth, even for short periods each day, can support overall health and immune function. Simple activities like walking barefoot on grass, sand, or soil or dipping your feet in a creek, can help reconnect us with the Earth’s natural energy, potentially improving our well-being in a way that modern lifestyles have disconnected us from.

9. Avoid Smoking and Limit Alcohol

Avoiding smoke and alcohol is crucial for maintaining a healthy immune system because both smoking and excessive alcohol consumption can weaken the immune system, making the body more susceptible to infections and diseases. [64, 65, 66]

Smoking introduces hundreds of harmful chemicals into the body, which damage immune cells and impair their ability to respond to infections. It also promotes inflammation, causes DNA damages and induces cancer, further compromising immune function. [67, 68]

Similarly, excessive alcohol intake can disrupt the immune system by impairing the production of immune cells and interfering with their function. Alcohol weakens the gut lining, where a large portion of the immune system is located, making it easier for harmful bacteria to enter the bloodstream and trigger infections. Additionally, alcohol can alter the balance of beneficial gut bacteria, which plays a key role in supporting overall immune health. [69]

10. Get Sufficient Quality Sleep

Sleep is one of the most vital factors for a healthy immune system. During deep sleep, the body produces cytokines—proteins that help fight infections and inflammation. Poor sleep or insufficient sleep can reduce the production of these immune-boosting molecules, leaving the body vulnerable to illness. [70, 71, 72]

Quality sleep also helps regulate the balance of immune cells, ensuring they function properly and respond effectively to threats. Sleep deprivation can weaken the body’s ability to fight off infections, prolong recovery times, and even make us more prone to chronic illnesses. Additionally, poor sleep can increase stress levels, which further suppresses immune function, creating a cycle of vulnerability.

To maintain a strong immune system, it is important to aim for 7 to 9 hours of quality sleep each night and prioritize good sleep routine – such as establishing a consistent sleep schedule, avoiding screens before bedtime, keeping your bedroom cool, dark and quiet, and reducing caffeine intake, to ensure restorative rest. By getting enough restful sleep each night, you help your body stay resilient and better equipped to fight infections and promote overall health.

11. Maintain a Healthy Weight

Maintaining a healthy weight is essential for supporting a strong immune system because excess body fat, especially around the abdomen, can contribute to chronic inflammation, which weakens the immune system and makes the body more susceptible to infections. Inflammation can interfere with the body’s ability to produce and activate immune cells, reducing its ability to fight off illness effectively. [73, 74, 75]

Being overweight or obese can also increase the risk of developing other health conditions, such as diabetes and heart disease, which further strain the immune system. Additionally, excess weight can disrupt the balance of hormones that regulate immune function, leading to a compromised immune response. [76, 77]

If you’re looking for tips to start your journey toward a healthier body weight and composition, be sure to check out our “Top 15 Tips to Lose Weight Fast with the Carnivore Diet” along with many other articles on healthy and effective weight loss.

12. Live a Life with Purpose

Living a life with purpose can have a significant impact on your immune system. Having a clear sense of purpose in life is associated with lower levels of stress, which is crucial for maintaining a strong immune system. Chronic stress can suppress immune function by increasing levels of the stress hormone cortisol, which weakens the body’s ability to fight infections. People who feel a sense of purpose tend to experience less anxiety and better emotional well-being, which can reduce stress and help the immune system function more effectively. [78, 79]

Additionally, living with purpose often leads to healthier lifestyle choices, such as engaging in regular physical activity, maintaining strong social connections, and adopting positive habits that support overall health. These factors, in turn, strengthen the immune system. Purpose-driven individuals are also more likely to prioritize self-care, including adequate sleep and proper nutrition, which are essential for immune health.

13. Reduce Stress

Reducing stress is essential for maintaining a strong immune system. Chronic stress can have a detrimental effect on the body, particularly by increasing the production of cortisol, a hormone that, in high levels, suppresses immune function. When cortisol levels are elevated over long periods, the body’s ability to produce immune cells and respond to infections is weakened, making it more vulnerable to illness. [80, 81, 82, 83]

In addition to its impact on immune cells, stress can also increase inflammation in the body. Chronic inflammation is linked to a wide range of health issues, including heart disease and autoimmune disorders, and it can further strain the immune system. By managing stress, you help keep inflammation under control and allow the immune system to function more effectively in protecting the body from harmful pathogens.

Incorporating stress-reducing practices such as mindfulness, deep breathing exercises, regular physical activity, journaling, pursuing a hobby social connections, gratitude exercises, and spending time in nature can help lower stress levels.

14. Reduce Exposure to Environmental Toxins

Reducing exposure to environmental toxins is important for maintaining a strong immune system. Toxins such as chemicals in air pollution, pesticides, heavy metals, and household furniture and cleaning products can weaken the immune system, making the body more vulnerable to infections and chronic diseases. These harmful substances can interfere with the body’s ability to produce immune cells and reduce their effectiveness, potentially leading to a higher risk of illness and slower recovery times. [84, 85, 86]

Environmental toxins also contribute to chronic inflammation, which further strains the immune system and can lead to conditions like autoimmune disorders. By minimizing exposure to these toxins, you help protect your immune system from unnecessary stress and allow it to function optimally. [87, 88]

A few simple steps can significantly reduce exposure to environmental toxins. First, limit time spent in areas with high air pollution, such as busy roads or industrial zones. At home, opt for natural or non-toxic cleaning products and consider switching to organic food to reduce pesticide exposure. Drinking filtered water can help minimize intake of contaminants like heavy metals. Replacing plastic containers and other plastic household items with safer alternatives such as glass and wood further reduces toxin exposure. Additionally, choosing personal care products with fewer chemicals, such as natural skincare and hair care items, can support your immune health and overall well-being.

15. Try Cold Water Therapy

Cold water therapy, which involves exposing the body to cold temperatures, is believed to strengthen the immune system by boosting circulation and stimulating the production of white blood cells, which play a key role in defending against infections. [89, 90]

When the body is exposed to cold water, blood flow increases to vital organs, helping to improve overall circulation and deliver immune cells more effectively throughout the body. This process also activates the production of certain stress proteins that can improve immune function and reduce inflammation.

Examples of cold water therapy include practices like cold showers, ice baths, and swimming in cold water. Cold showers, for instance, are a simple and accessible way to start reaping the benefits. Immersion in cold water can also be practiced through activities like cold-water swimming or using ice baths for short periods. Many athletes use ice baths after intense exercise to reduce muscle inflammation, but these practices can also promote overall immune health.

To safely incorporate cold water therapy into your daily routine, it’s important to start gradually. Begin with short, lukewarm or cool showers and slowly reduce the temperature over time as your body adapts. You can also alternate between warm and cold water during your shower to help your body adjust. If you’re interested in ice baths or cold-water swimming, start with shorter durations and colder temperatures, gradually increasing both as your body becomes more accustomed to the cold. Always listen to your body and avoid extreme temperatures that could lead to extreme discomfort, injury or illness.

16. Try Fasting

Fasting can strengthen the immune system in several ways. When you fast, the body undergoes processes that promote cell repair and regeneration, including the removal of damaged or dysfunctional cells through a process called autophagy. This helps to refresh the immune system and enhance its ability to respond to infections. Fasting has also been shown to reduce inflammation, which can improve overall immune function and lower the risk of chronic diseases that weaken immunity. [91, 92, 93]

In addition, fasting can stimulate the production of white blood cells, which are essential for fighting off infections. Studies suggest that fasting may help to “reset” the immune system, particularly in individuals who have weakened immune functions, such as those undergoing chemotherapy. By promoting cellular repair and boosting immune cell production, fasting can support the body’s natural defenses.

To fast safely, it’s important to start gradually and listen to your body. Beginners can start with intermittent fasting, such as fasting for 8-12 hours and eating within a smaller window of time, for example, between 9 a.m. and 6 p.m. It’s essential to stay well-hydrated during fasting periods by drinking plenty of plain water. If you have underlying health conditions, such as diabetes, or are pregnant or breastfeeding, it’s important to consult a healthcare professional before starting a fasting regimen. Lastly, ensure that when you do eat, your meals are nutrient-dense, and rich in essential vitamins and minerals to support your immune system.

If you’re interested in trying fasting, be sure to check out our articles on “Intermittent Fasting Best Practices on the Carnivore Diet” and “In-Depth Guide to Water Fasting on the Carnivore Diet.”

Maintaining strong, healthy social connections is important for supporting a robust immune system. Positive relationships and a strong support network can help reduce chronic stress and support immune functions while loneliness and social isolation can contribute to increased stress and weaken the immune response. [94, 95, 96]

Social interactions promote the release of oxytocin, a hormone that helps reduce the effects of stress and anxiety, leading to a calmer, more balanced state. By fostering emotional well-being, social connections can help keep the immune system functioning at its best.

In addition to reducing stress, healthy social relationships can encourage healthier lifestyle choices. People with strong social ties are more likely to engage in physical activity, eat nutritious meals, and maintain regular sleep habits, all of which play a crucial role in immune health. Furthermore, having supportive friends and family can provide emotional resilience, making it easier to cope with illness or stress and aiding in quicker recovery times.

Social media can have a negative impact on mental health and, in turn, the immune system. Constant exposure to social media can increase stress, anxiety, and feelings of inadequacy, especially when individuals compare themselves to others. These negative emotions trigger the release of stress hormones like cortisol, which, when elevated for long periods, can suppress immune function. [97]

Additionally, spending too much time on social media can disrupt sleep patterns, which is crucial for immune health. The blue light emitted from screens can interfere with the production of melatonin, a hormone that helps regulate sleep. Poor sleep, in turn, weakens the immune system and reduces the body’s ability to recover from stress and illness. Social media also encourages unhealthy habits, such as sedentary behavior, which can negatively impact physical health and immune function.

Restricting or quitting social media can help mitigate these negative effects. By limiting screen time, you can reduce exposure to stressors and improve emotional well-being. Taking breaks from social media allows for more time spent on activities that promote relaxation, sleep, and physical health – such as exercise, spending time outdoors, or engaging in meaningful in-person connections.

Conclusion

In conclusion, strengthening your immune system naturally involves a holistic approach that combines healthy lifestyle habits, nutrition, physical activity, and mindfulness. By incorporating science-backed strategies such as eating nutrient-dense foods, managing stress, getting regular exercise, and prioritizing sleep, you can support and enhance your body’s ability to defend against illness. Small, consistent changes like these can have a profound impact on your immune health, helping you build resilience and improve overall well-being.

Disclaimer: The information in this post is for reference purposes only and is not intended to constitute or replace professional medical advice. Please consult a qualified medical professional before making any changes to your diet or lifestyle. Please check out our disclaimer for more detail.

18 Science-Backed Strategies to Naturally Boost Your Immune System

Table of Contents

What Is the Immune System?

How Does the Immune System Work?

What Happens When Your Immune System Is Weakened?