How to Boost Your Immune System to Fight Covid-19

If you want to boost your immune system to fight covid-19, then you may wonder how to help your body fight off illnesses. While boosting your immune system is a bit easier, you need to change several dietary and lifestyle habits. It will strengthen your immune system naturally. 

There are a number of products and supplements in the market that claim to build your immune system. But it may look like a no-brainer. It may boost your immune system but it is much harder to accomplish than you might think.

Your immune system is strong enough to fight off a variety of illnesses and infections, but not so strong enough that overreacts unnecessarily.

There are a number of lifestyle habits you can change to boost your immune system to fight off illnesses and infections. So, here are Best 11 ways to boost your immune system to fight covid-19 naturally.  

Important Note: without social distancing and proper hygiene, the diet, supplement or lifestyle changes will not fight with covid-19. It may boost your immune system but they don’t fight specifically against COVID-19. So, it’s very important to maintain social distance, proper hygiene and wear a mask. 

How Your Immune System Works

Your immune system works to fight or identify illnesses, injury or infections in the body. This will help you to keep healthy and strong.

When you get sick, your symptoms are a sign that your body is fighting against the virus and infections, processing an immune response.

For example: when you have a cold, your nose is runny, you may feel down and congested, these are the symptoms of cold. But people think that why doesn’t their immune system work. These cold symptoms, that is your immune system at work.

11 Ways to Boost Your Immune System to Fight Covid-19

11 Ways to Boost Your immune system to Fight Covid-19

Research shows the effects of exercise, age, diet, stress, and other factors on the immune system. Generally healthy lifestyle habits can strengthen the immune system. So, here are 11 best ways to boost your immune system to fight COVID-19.  

01. Maintain Healthy Diet

Maintaining a healthy diet is key to maintaining a strong immune system. Make sure that you can eat plenty of fruits, vegetables, whole grains and lean protein.

In your healthy diet ensure that you’re getting sufficient amounts of micronutrients. Because this will play a main role in maintaining your healthy immune system.

Micronutrients like:

  • Vitamins A, Vitamins B6, Vitamins C and Vitamins E
  • Folic acid
  • Copper
  • Zinc
  • Selenium

02. Get Enough Sleep

If you’re getting enough sleep will boost your immune system, and poor-quality sleep is linked to higher susceptibility to illnesses or sickness.

Whenever you are sick and you may sleep more, it will allow your immune system to better fight the illness. Generally, adults need at least 7 or more hours of sleep each night, while teens need to get 8 to 10 hours sleep.

If you’re facing trouble sleeping, try to limit screen time for an hour before bed, try to sleep in a completely dark room, also use a sleep mask while sleeping every night and exercise regularly.

03. Eat More Healthy Fat

Eat More Healthy Fat to boost your immune system

Eating healthy fat like olive oil, soymilk, sunflower and salmon, can boost your immune system by decreasing inflammation. Well, low level of inflammation is a normal response to injury or stress.

Try to eat highly anti-inflammatory foods like olive oil, because it will decrease the risk of disease like type 2 diabetes and heart related disease.

04. Reduce Added Sugars

Try to limit added sugars because research suggests that added sugar may contribute to overweight and obesity. And obesity increases the risk of getting sick.

Limiting your sugar intake can help in weight loss and decreasing inflammation, and also reduce the risk of health conditions like heart disease and type 2 diabetes.

Heart disease, obesity and type 2 diabetes can weaken your immune system. So, it is important to limit added sugar to boost your immune system.

05. Stay Hydrated

Hydration is very important to your overall health and water has many benefits in your body, including supporting the immune system. A lymph is a fluid in your circulatory system that carries very important infection-fighting immune cells all around your body.

You’re constantly losing water through your urine, bowel movements and even your breath. So, it’s important to replace the water you lose to support your immune system.

Dehydration can cause many things like mood, focus, digestion, headaches, kidney and heart function. These causes can increase your susceptibility to illness.

Health experts highly recommended to drink enough water every day, it’s free of sugar and zero calories. To avoid illness, make sure you’re drinking enough water every day.

06. Reduce Your Stress Level

It’s important to know how stress affects your health, as well as immune response. It can cause you to produce more levels of cytokines and cortisol that trigger inflammation.

Also, it will decrease the white blood cells in your body, this will increase the chances of infection and illnesses.

Relieving stress is key to your immune health and it’s different for everyone, and how we will relieve it is important. There are many things that you can do and reduce or manage stress including exercise, yoga, meditation and other activities.

Lowering your stress level can keep your immune system functioning properly.

07. Exercise Regularly

Exercising regularly isn’t only for building muscles – it’s also important for being healthy and supporting a healthy immune system. Try to engage in moderate exercise because it can give a boost to your immune response.

Physical activities help to flush out the bacteria from your body and also decrease the chance of developing many diseases, like fatty liver disease and heart disease. And the main thing is, it will keep your bones strong.

Studies have shown that getting regular exercise for 30 minutes can boost your immune system.

08. Try to Do Yoga and Mediation

try Yoga to Boost Your Immune System

Doing yoga and meditation is supported to maintain or boost the immune system. It can also reduce stress level which is a risk of healthy cells and also, help to reduce inflammation.

Yoga and meditation are a part of living a healthy lifestyle.

09. Improve Your Deep Breathing Techniques

Try to improve your deep breathing techniques, this is simple and act slowly. It will help to lower cortisol levels and lover bold pressure and may improve blood flow.

10. Take Hers and Supplement to Improve Your Immunity

There are plenty of pills and herbal preparations that claim to support immune response and boost the healthy immune system. And help to treat or prevent COVID-19.

According to the national institutes of health (NIH), there’s no evidence that supplements help improve your immune system and also, treat or prevent COVID-19.

Some studies showed that the below supplements may strengthen your immune response.

These supplements may fight viral infections but there is no evidence it can be effective against COVID-19.

If you’re looking for a natural way to improve your immune system then keep yourself with a healthy lifestyle.

11. Reduce the Nicotine Habit

It is very important to reduce the nicotine habit, it is a bit difficult to quit but not impossible. Take advice from a doctor for major life change. Try to stay away from smoke otherwise it can reduce your immune level.  

Can Your Strengthen Your Immune System

Living a healthy lifestyle can strengthen your immune system, like don’t smoke, exercise regularly and keep a diet high in vegetables and fruits.

If you live a healthy lifestyle, every part of your body, including your immune system functions better and protects from illnesses and infections. Your immune response should be balanced and don’t want to be stronger because too much of an immune system is just bad.

There are plenty of products and supplements in the grocery store that build your immune system but also try them naturally.       

Reducing the Risk of Exposure to Coronavirus (Covid-19)

Coronavirus is also a disease like other illnesses, that spreads from person to person. To avoid being exposed to this virus, the Centers of Disease Control and Prevention(CDC), recommends washing your hands often, covering your face, mouth and nose with a mask or face cloth, keeping social distance and maintaining hygiene.   

Also watch this Video: to know how important is the immune system in protecting coved-19.

QNA On Building Your Immune System to Fight Covid-19

  • Are Exercises Good or Bad for Immunity?

    Regular exercise is one of the best ways to live a healthy lifestyle, it improves your overall health, controls body weight, lowers blood pressure and protects you from getting sick.

    Spending 30 minutes on exercise can maintain a healthy immune response and keep good health.

  • How Does the Immune Response to COVID-19 Occur?

    The immune system response by humans to CoV-2 virus occurs, and the immune system can fight against coronavirus.  

  • What are Signs of a Weak Immune System?

    Here we are listed 5 main signs you have a weak immune system:

    01. Always have a cold
    02. Feel tired all the time
    03. Have frequent infections
    04. Have lots of tummy troubles
    05. Stress level is bit high

  • At What Age Does Your Immune System Weaken?

    The immune system gradually weakens as we age, who are about 60 the immune system starts to weaken, says Janet Lord.


If you want to boost your immune system, try to make some changes in lifestyle and diet today itself. These above suggestions are not proven that can prevent COVID-1-, but they may help fight against harmful disease. 

Hopefully you like this article, if you have any question and suggestion kindly put them in the comment box below.  

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