Immune Boosting Tips To Stay Healthy During A Pandemic

Share on pinterest
Share on facebook
Share on twitter
Share on email
Share on print

What can we do when there’s a pandemic outbreak? Stay home for safety, yes. But is it possible to boost the immune system? Read on to learn about some tips to boost your immune system.


In this article;

  1. Diet
  2. Exercise
  3. Sleep
  4. Stress

Staying safe during a pandemic is essential. Washing hands, keeping a distance from others, staying home as much as possible. But many now ask if it is possible to boost the immune system. Well, scientific answers to that question may differ.

It is known that the immune system has no switch on/switch off button to be activated with some supplements. But it is possible to take care of your body and help the immune system get more robust. Taking care of your body by following a healthy and balanced diet could help you boost your immune system. Here are 4 tips to boost your immune system.


Having a balanced diet is the most important thing for the immune system. There are multiple nutrients, vitamins, and minerals that are required to support the immune system. Malnutrition can impair the immune system, so it is vital to get the needed intake from our diets.

  • Vitamin D: Vitamin D is mostly provided by sunlight. Still, oily fish, cheese, eggs, tofu, nuts, seeds, and whole grains can provide Vitamin D as well. Vitamin D is linked to the development of bones, muscles, and joints.
  • Vitamin B: Vitamin B6, B12, and B9 are all beneficial for the immune system. Lacking these vitamins could cause a deficiency in the immune system. B12 are found in animal products; therefore, if vegans do not take supplements, they will lack B12.
  • Omega-3: Omega-3 fatty acids (EPA, ALA, and DHA) are essential for the immune system. The human body needs to intake ALA to be able to produce DHA and EPA. ALA can be found in seeds, nuts, plant oils. DHA and EPA can be found in oily fish.
  • Zinc: Zinc is an important micronutrient for the immune system. It’s been reported that taking a zinc supplement can reduce the severity and duration of the common cold. Lacking zinc can cause impairment in the immune system.
  • Vitamin C: Vitamin C has a vital role in the immune system function. Fruits and vegetables are the best sources of Vitamin C.
  • Gut Microbiome: The microbiome is the collection of trillions of bacteria, fungi, and other microorganisms in the gut. The gut microbiome is known to control the immune system’s actions by communicating with the immune cells. Probiotics and beneficial bacterias can be found in yogurt, cheese, kefir, kimchi, miso (fermented products).


Exercising could be beneficial for the immune system. Exercise helps decline your odds of creating coronary illness. It also keeps your bones sound and robust. 

It’s unknown precisely if or how exercise can increase the immunity for specific diseases. There are a few hypotheses. In any case, none of these hypotheses have been demonstrated. Some of these hypotheses are:

  • Physical movement may help flush microorganisms out of the lungs and aviation routes. This may decrease your opportunity of getting a cold, influenza, or different ailment.
  • Exercise causes a change in white blood cells (WBC) and antibodies. WBCs are the body’s insusceptible framework cells that battle illness. These antibodies or WBCs flow all the more quickly, so they could distinguish diseases sooner than they may have previously. 
  • The short ascent in internal heat level during and just after exercise may keep microscopic organisms from developing. This temperature rise may enable the body to battle contamination better. (This is like what happens when you have a fever.)

Exercise is beneficial for the human body, but not when it’s overdone. Those who exercise on a regular basis should not exercise more to boost the immune system. Working out too much and practicing heavy workouts may cause harm.

It’s been reported that those who follow a respectable active lifestyle benefit more when it comes to developing a moderate exercising schedule.

Exercise causes you to feel more beneficial and increasingly enthusiastic. It can assist you with resting easy thinking about yourself. So proceed, take that vigorous exercise class or take that walk. You will feel much improved and more advantageous for it.


Sleeping is an important factor in regards to the immune system. Sleeping more will not prevent illnesses, but lacking sleep can weaken the immune system.

Ideally, adults should sleep 7-8 hours at night. Sleeping 8 hours at night could eliminate the risk of heart diseases, obesity, and diabetes. For those who are too busy to get 8 hours of sleep every night, it is recommended to take naps. Taking 30-minute naps twice a day can reduce stress and eliminate the adverse effects of sleep deprivation on the immune system.


Stress can be seen with everyone regardless of age. Chronic stress is known to suppress immunity. Immune cells are the white blood cells, and their ability to fight off antigens decreases while stressed. Chronic stress increases the cortisol levels (stress hormone), and cortisol suppresses the white blood cells.

Stress can also have an indirect effect on the immune system as some people choose unhealthy ways to deal with stress, such as drinking and smoking.

With all the information provided in this article, we hope that it will be helpful for our readers to take good care of their bodies. Mentally healthy individuals are more likely to have strong bodies. During a pandemic, such as COVID-19, people tend to panic, get depressed, and stress more than usual. So in such times, we recommend our readers to communicate with others, seek companionship even if it’s over the phone. Remember to stay safe, not just for you but for everyone else.

Infographic | Immune boosting tips

Give us your opinions in the comments section! What do you do to boost your immune system? How do you stay safe during this pandemic?


Leave a Reply

Your email address will not be published. Required fields are marked *