How to Boost Immune System When Sick - Dream Health

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Tuesday 19 September 2023

How to Boost Immune System When Sick

How to Boost Immune System When Sick

Do you know how it is possible to boost the immune system? Generally, the immune system helps to defend you against disease-causing microorganisms. However, it can fail sometimes. A germ can invade successfully, and as a result of which, you might get sick. So, you need to know how you will be able to boost your immune system. Improving your diet and taking herbal preparations or vitamins can help you in this case. You can also make changes in your lifestyle in terms of producing near-perfect immune responses. Now, let's learn how to boost immune system when sick.

How to Boost Immune System When Sick:

These are the ways that can be followed to boost the immune system when you are sick.

  1. Eat A Healthy Diet:

Eating a healthy diet is the best way through which you can boost your immune system. You can follow a balanced diet with lots of variety based on whole foods in order to support the immune system. If you want to increase the strength of your immune system, you should follow a well-rounded diet filled with fruits & vegetables.

Don't be malnourished; otherwise, it will hurt your immune system. When you take a lot of nutrients with vitamins, it will make you strong. Ensure that you are keeping foods that are the sources of these nutrients in your diet plan:

  • Selenium
  • Vitamin A
  • Vitamin B2
  • Vitamin B6
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Zinc

You should know that fruits, vegetables, nuts, seeds and whole grains contain a lot of nutrients. Try to get the nutrients from food first, before you take any vitamin supplements. However, as per limited evidence, a few mineral and vitamins supplements can prevent you from getting sick.

  1. Get Moderate Exercise:

You should try to exercise daily to support your immune health. Hence, you need to try to engage in moderate exercise. You can walk with your pet or alone, and involve yourself in biking, swimming, weight training, etc. Whatever activity you aim to do, you should perform it for a minimum of thirty minutes regularly. 

  1. Reduce Stress Levels:

Remember, excessive stress can suppress the immune response. As a result, the risk of catching the circulating illnesses will increase. Besides, you can neither sleep properly nor eat healthily, when stressed, that will dampen your immune function.

You can try different stress management techniques. For instance, try meditation, regular exercise, relaxation or deep breathing to keep the stress away. Psychologists working in the psychoneuroimmunology field believe that your health can be affected by your mind state. If you are struggling to get rid of depression, you need to consult with your doctor who can help you in managing mental health problems.

  1. Get Enough Sleep:

Remember, if you don't get enough sleep, it can suppress your immune system. According to a study, if you sleep for 4 hours a night, your crucial immune cells will be suppressed by 72 %.

You need to sleep 7-8 hours every night. Are you facing issues in getting enough sleep? Then, you can make a nighttime routine. Go to bed one hour before sleep, and then you need to turn down the lights. After that, you can read a book. You can keep your pets out of your bedroom for optimal sleeping.

Your immune system will be affected, if you have poor quality sleep or do not get enough sleep. Proteins called Cytokines are released during sleep. And it plays an important role in our body's ability to fight infections. In Australia, sleep disorders are quite prevalent, and more than 8% of Australians live with sleep apnoea.

  1.  Avoid Excessive Alcohol Consumption:

If you drink excessive alcohol, it will suppress your immune system. As a result, the risk of chronic illnesses will increase. Taking alcohol in an excess amount impacts your sleep quality negatively, the result of which your immune system is suppressed.

If you are willing to keep the immune system strong & prevent sickness, you should drink moderately or avoid alcohol entirely. As per the recommendations of Dietary Guidelines for Americans, men can have less than two drinks daily, whereas women can have less than one. You should avoid drinking on consecutive days. 

Energy drinks, mainly too much caffeinated sodas and nicotine, are examples of the stimulants that you should avoid to strengthen your immune system. Besides, smoking can depress the immune system. Hence, it suppresses the antibodies that your body creates to fight flu & cold viruses. In addition, people who drink more than the daily limit might prone to weight gain. Remember that drinking alcohol can dehydrate your body and create an attractive environment for viruses.

  1. Stay Up-to-date On Vaccines:

It is necessary to be updated on the vaccines that protect against various-causing illnesses. You need to talk to the healthcare provider to know about the vaccines which are recommended.

  1. Wash Your Hands:

In most cases, people do not wash their hands properly, mainly between fingers, backs of hands, around the fingernails, etc. It is important to know that viruses are able to survive outside of the human body for some time. Therefore, if you shake the hand of someone who is sick, there will be a risk of getting sick. In addition, you should not touch your face after touching surfaces like a fridge door or doorknob. In order to avoid getting sick, one of the best ideas is to wash your hands. You need to wash and clean your hands for at least 29 seconds. Hence, you need to use soap and warm water to wash your hands. Moreover, you need to wash your hands when you come from the toilet. Make a habit of washing hands before and after eating. Don't forget to dry your hands thoroughly.

Foods To Eat To Boost Immune System When Sick:


This type of nut is rich in several types of nutrients like vitamin E & protein. Although compared to vitamin C, vitamin E is less important for your immune system, it still helps to keep the immune system healthy. When you eat a half-cup of almonds, your body will gain the regular necessary amount of vitamin E. Almonds contain vitamin E, calcium, phosphorus, iron, magnesium, zinc, selenium, copper, and niacin.


Everyone doesn't like mushrooms, but it is proven that mushrooms help to boost the immune system. Besides, mushrooms help to combat several diseases by offering vital vitamins, minerals & enzymes. These contain vitamin D, which is used to strengthen your immune system. During the flu and cold season, you should have shiitake, maitake & reishi mushrooms to stay healthy.

Green Tea:

It contains catechin that helps to maintain the immune system. You can have hot green tea with honey.


These contain flavonoids that help in reducing damage to cells as well as strengthening the immune system. Additionally, these contain vitamin C, vitamin A, potassium, dietary fibre, & manganese.

Peppers And Citrus:

These are rich in vitamin C that can help to boost the immune system.


We have given some of the best ways that can be followed to learn how to boost immune system when sick. You must be proactive to keep your immune system strong.

Frequently Asked Questions

How can you boost your immune system quickly?

These are the ideas that you can follow to boost your immune system quickly:

  • Eat Well.
  • Be Physically Active.
  • Maintain a Healthy Weight.
  • Get Enough Sleep.
  • Quit Smoking.

How can you make your immune system stronger when sick?

You can follow these ways to make your immune system stronger when sick:

  • Get a flu vaccination.
  • Wash hands properly.
  • Get plenty of sleep.
  • Drink lots of water.

What vitamin is best for immunity?

The Names of Vitamins which are known for their immunity-boosting properties are: Vitamin B6, C and E.


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