Your immune system is your body’s primary defense against bacteria, viruses, and other germs. Various conditions, such as diabetes and cancer, can affect how well your immune system works. Your body’s immune response and ability to fight off germs also diminishes as you get older.
Many of us pay more attention to our immune systems during cold and flu season. But germs lurk everywhere, which is why it’s important to never let down your guard. Regardless of the time of year, there are many steps you can take to give your immune system a boost.
Choose immune-boosting foods
Eating a balanced diet that provides key nutrients is important for overall health. Certain foods are more nutrient-dense, meaning they provide your body with high amounts of vitamins and minerals.[6]
Some foods have more immune-boosting powers than others. For a strong immune system, consider stocking up on these nutrient-rich foods:[7]
- Beef, pork, poultry, and shellfish for zinc
- Berries, citrus fruits, and red peppers for vitamin C
- Carrots, sweet potatoes, and dairy products for vitamin A
- Nuts, nut butters, and sunflower seeds for vitamin E
- Salmon, seafood, and avocados for omega-3 fatty acids
- Fortified cereals, juices, dairy products, and nondairy products for vitamin D
Get vaccinated
Vaccinations help boost your immune system by teaching it how to combat certain viruses or bacteria. Antigens in vaccines cause the immune system to make antibodies. These proteins in white blood cells help identify and detect specific viruses or bacteria. When you’re exposed to a germ later, the immune system seeks it out and destroys it, so you’re less likely to get sick.
Check with your healthcare provider to make sure you’re current on vaccinations. Your provider may recommend certain vaccinations, such as the flu vaccine and COVID-19 vaccine, every year.
Manage stress
Your body makes more cortisol when you’re stressed. This hormone helps fight inflammation, which is a good thing. But chronic stress can keep cortisol levels high. Too much cortisol can lead to inflammation and suppress your immune system’s ability to fight germs. Prolonged inflammation increases your risk of chronic diseases, such as heart disease, arthritis, and autoimmune diseases.
Activities that support your mental health, physical health, or both can help lower stress levels. You can try:
- Walking or other physical exercise
- Meditation, mindfulness, or yoga
- Participating in a hobby like gardening or singing
- Talking to a loved one
Be physically active
Exercise promotes good circulation, helping to move disease-fighting antibodies and white blood cells throughout your body. It also eases stress, slowing the release of cortisol. Plus, being physically active can help you maintain a healthy weight. Excess weight and obesity can cause inflammation that strains your immune system.
The CDC recommends Americans get 150 minutes of moderate-intensity activity per week.[37] You can spread that out to 30 minutes of exercise 5 days a week or whatever works best for your schedule.
In summary: Dietary and lifestyle choices are year-round immunity boosters
A combination of healthy dietary and lifestyle choices can help naturally boost your immune system. These actions can keep your immune system working as it should every day of the year, helping to prevent illness and aiding recovery from illness or injuries.
Now that you know more about how to boost your immune system year-round, you may be curious about how to make smart shopping choices. The Sincerely Health nutrition tools in the Safeway app can help.
You can start by downloading the Safeway app. You’ll save $10 on groceries* for creating an account. Next, create a personalized Sincerely Health nutrition profile to receive 1,000 points*.
Your nutrition profile allows you to:
- Set specific nutrition goals.
- Earn 10 points for items you purchase for a maximum 100 points per order (that’s 10 items at 10 points each).*
Sign up for Sincerely Health and create a nutrition profile to help you get healthy today!
Download the Safeway app on the App Store today
The content on this page is for informational and educational purposes only and should not be relied on as medical advice. This information is not intended to be a substitute for professional medical advice, evaluation, or treatment of a qualified health-care provider.
*Sincerely Health offers: See rewards account for offer dates and minimum purchase requirements. Only valid on groceries. Excludes alcohol, tobacco, fluid dairy, stamps, gift cards, tickets, concession passes, taxes, service and regulatory fees & tips. Limit 1 per Health Account. Cannot be combined with any other offer. Not valid for orders placed with third party delivery providers like Instacart, DoorDash, UberEats. No monetary value. We reserve the right to correct or modify/cancel the offer.