What will help my immune system

Despite these inevitable difficulties in measuring the relationship of stress to immunity, scientists are making progress. Almost every mother has said it: "Wear a jacket or you'll catch a cold! Probably not, exposure to moderate cold temperatures doesn't increase your susceptibility to infection. There are two reasons why winter is "cold and flu season. Also the influenza virus stays airborne longer when air is cold and less humid.

But researchers remain interested in this question in different populations. Some experiments with mice suggest that cold exposure might reduce the ability to cope with infection. But what about humans? Scientists have performed experiments in which volunteers were briefly dunked in cold water or spent short periods of time naked in subfreezing temperatures. They've studied people who lived in Antarctica and those on expeditions in the Canadian Rockies. The results have been mixed.

For example, researchers documented an increase in upper respiratory infections in competitive cross-country skiers who exercise vigorously in the cold, but whether these infections are due to the cold or other factors — such as the intense exercise or the dryness of the air — is not known.

A group of Canadian researchers that has reviewed hundreds of medical studies on the subject and conducted some of its own research concludes that there's no need to worry about moderate cold exposure — it has no detrimental effect on the human immune system. Should you bundle up when it's cold outside?

The answer is "yes" if you're uncomfortable, or if you're going to be outdoors for an extended period where such problems as frostbite and hypothermia are a risk. But don't worry about immunity. Regular exercise is one of the pillars of healthy living.

It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases.

But does it help to boost your immune system naturally and keep it healthy? Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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A conversation about reducing the harms of social media. Menopause and memory: Know the facts. How to get your child to put away toys. Is a common pain reliever safe during pregnancy? Can vaping help you quit smoking? How to boost your immune system February 15, Print This Page Click to Print. Staying Healthy. Children's Health. Think of the immune system as an orchestra. For the best performance, you want every instrument and every musician in the orchestra to perform at their best.

You want every part to perform exactly according to the score. The same goes for your immune system. To best protect your body from harm, every component of your immune system needs to perform exactly according to plan. The best way you can ensure this happens is to practice the good-for-you behaviors your immune system runs on every day.

Here are seven key ones. Regular exercise lowers your risk of developing chronic diseases like obesity , type 2 diabetes , and heart disease , as well as viral and bacterial infections, according to a review published in the April Frontiers in Immunology. Physical activity increases the release of endorphins a group of hormones that reduce pain and create feelings of pleasure , making it a great way to manage stress.

And while there is some evidence that very long or intense exercise sessions may suppress the immune system, making you more susceptible to illness and infection in the hours immediately after your workout, other evidence contradicts this, according to the aforementioned Frontiers in Immunology review. And there is a wealth of epidemiological evidence — that is, studies that followed human behavior and outcomes — suggesting that people who are more active overall tend to have lower incidences of both acute illnesses like infections and chronic ones like cancer and type 2 diabetes.

Studies that have looked at how exercise affects the body on a cellular level suggest that bouts of physical activity may make your immune system more vigilant by distributing immune cells throughout your body to look for damaged or infected cells, according to that report.

Adults should be getting at least minutes two and a half hours of moderate-intensity aerobic exercise — like walking, jogging, or cycling — or 75 minutes one hour and 15 minutes , of high-intensity aerobic exercise like running every week.

And while taking 10, steps about five miles per day is a common goal, research suggests you may see health benefits with even fewer steps. For instance, one observational study published in the March issue of the Journal of the American Medical Association found that a greater number of daily steps was associated with a lower risk of premature death from any cause.

Of the nearly 5, adults ages 40 and older included in the study, those who walked about 8, steps per day were half as likely to die prematurely as adults who scored 4, steps a day. Those who took 12, steps daily saw slightly more benefits, though researchers concluded increasing step count, regardless of step intensity, was beneficial for lengthening your life span. Strength training at least twice a week is also a boon to your health, fortifying your bones, keeping disease at bay, and improving food processing in the body, per the National Institutes of Health.

Authors of a review published in July in Clinical and Experimental Medicine recommend exercise, including muscle building, to strengthen the immune system and potentially protect against viral infections such as COVID Lin says that time in nature has been shown to support mood, lower blood pressure, reduce inflammation, and support immune system health.

According to a Frontiers in Psychology article published in August , natural environments contain compounds with known health benefits. For example, many plants emit antimicrobial molecules, such as those formed in the metabolism of fungi and bacteria, that may help lower blood pressure and support immune function. The absence of air pollution may also reduce your risk of heart inflammation, such as myocarditis , and respiratory conditions, the authors wrote.

Sunshine also boosts vitamin D in the body, another huge factor in immune health, according to a past review. The nutrients you get from food — in particular, plant-based foods like fruits , vegetables, herbs, and spices — are essential to keeping your immune system functioning properly, says Lin.

For example, spices like clove, oregano, thyme, cinnamon , and cumin curb the growth of food-spoiling bacteria like Bacillus subtilis and Pseudomonas fluorescens , harmful fungi like Aspergillus flavus , and antibiotic -resistant microorganisms like Staphylococcus aureus , according to a review published in June in the International Journal of Molecular Sciences.

Furthermore, the zinc , folate, iron, selenium, copper, and vitamins A, C, E, B6 , and B12 you get from the food you eat are the nutrients your immune system needs to do its job, according to the Academy of Nutrition and Dietetics.

Each one plays a unique role in supporting immune function. Research suggests, for example, that vitamin C deficiency may increase the likelihood of infection, according to a review published November in Nutrients. Our bodies do not produce this essential water-soluble vitamin on their own, so we need to get it through foods such as citrus fruits, kiwis , and several cruciferous vegetables.

Protein is also critical for immune health. The Harvard T. Chan School of Public Health recommends getting your protein from plant sources like legumes, nuts , and seeds whenever possible. Meats like poultry chicken , turkey, and duck and seafood are also good choices, but consume red meat, like unprocessed beef, pork, and lamb, only on a limited basis, the website recommends.

Avoid processed meats like bacon, hot dogs, sausages, and cold cuts. In one study published in the Journal of Infectious Diseases , mice who ate a diet consisting of only 2 percent protein were more severely impacted by the flu than mice who ate a "normal protein" diet with 18 percent protein. But once researchers started feeding the first group a "normal protein" diet, the mice were able to get rid of the virus. Water helps your body produce lymph, which carries white blood cells and other immune system cells.

Try to avoid overdoing beverages that can make you dehydrated, like coffee. Or try eating more hydrating foods , such as cucumbers, celery or watermelon. Learn more about vaccine availability.

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