How to improve the immune system: 4 important steps

You’re sick of falling sick and taking medicine every few weeks. Here’s our take on how to improve the immune system based on what scientists have found.

#1: Eat lots of fruits, vegetables, and mushrooms

What’s so good about fruits, vegetables, and mushrooms?

They give your body phytochemicals, antioxidants, and polysaccharides. These nutrients nourish your immune system. Some of them even help to stop cancer progression.

If you want your immune system to work well, you’ve got to give it the right kind of fuel. Meat just adds to its burden instead of helping.

Today, count how many types of fruits and vegetables you eat.

Some experts say we need more than 10 different fruits and vegetables daily, but there is no consensus on this figure.

Eat as many different colored fruits and vegetables as you can to get a wide range of nutrients.

According to the U.S. Department of Agriculture, fruits, vegetables, and grains should take up 3/4 of your plate at every meal.

#2: Stay positive

Do you get upset or angry easily? Every time you feel unhappy, your body releases cortisol, a hormone that suppresses the immune system.

Hopefully that puts things into perspective for you because few things are as important as your own health.

#3: Stay active

Exercise improves blood circulation, and that helps immune cells and substances move around better.

It also forces you to take in more oxygen. More oxygen can go to the various parts of your body.

Plus, if your heart, limbs, and other parts of your body are fit, your immune system doesn’t have to overwork round the clock and can keep a better lookout for external threats.

#4: Sleep well

When you sleep, your body repairs itself. Your immune system is better able to secrete substances like antibodies. Researchers have found that losing 2 to 3 hours of sleep every night for a week compromises your immune system.

The other way to look at this is how you get really sleepy when the flu hits you. It’s actually your immune system telling your body that it needs all the resources it can get to fight the virus. Your immune system needs you to get enough sleep.

Too difficult?

If your lifestyle doesn’t permit you to do any one of the above, I suggest you take a step back and ask yourself how badly you want to break out of the cycle of sickness-recovery-sickness.

Improving your immune system requires you to take all of these approaches, especially #1. Do ask any questions you may have. I’d be happy to help you in having a better quality of life!

14 Comments on "How to improve the immune system: 4 important steps"

  1. Hi there,
    I agree with all of your points to improve your overall health and immune system. I have personally struggled with ensuring I eat the proper amount of fruits and vegetables each day.
    I was surprised the the recommended amount is 10 different kind, this seems like a lot to me.
    Thanks again,


    1. Hi Andrew! Yes it is a lot considering how much vegetables the modern diet typically contains.

      If it’s too much of a hassle to prepare some days, I find going to a salad bar very helpful.

      Alternatively there are products out there containing a variety of fruits and vegetables for your convenience. I do try to cover them in the product section of the site.


  2. Boom! I couldn’t have said this better myself! I love having a good immune system because it keeps me healthy alll the time. I hate being sick and it’s so easy to just get sleep eat well and drink water.. like you said it’s a piece of pie for breakfast. Haha. I actually love Apples I probably eat 4 a day.. or sometimes 10 a day. It’s an obsession of mine. Sleep is also super important though too. I was actually thinking about moving my bedroom to a different room and trying it out to see how it would go.. from upstairs to downstairs in this lonely room.. lol.


    1. hi billy! You’re right! Sleep is very important. Studies have shown that losing 2 to 3 hours of sleep daily compromises the immune system.

      I suppose you can try making your bedding or surroundings more cozy and comfortable. Lavender essential oil helps some people. For others a bedtime routine works for them.

      Replace some of those apples with other fruits and veggies ok? I know apples are great. Add in others, and the apples will work even better!


  3. Very informative, now I know how to handle flu and sore throats. How about mixing lemon juice and honey? They said the acidity of the lemon could heal the sore throat. Someone told me to use warm salt water to gargle to reduce the swelling & discomfort. What is the difference between honey & royal jelly?


    1. hi patsy! I’m pretty sure you came from my other post, but that’s ok. Yes, what you’ve mentioned work too. I know because I have tried them myself. We really have many resources at home we can use to fight diseases like the flu.


  4. Hi Regina
    All of the essential information is here, wrapped and tied in a beautiful article.

    This information here is so important that I wish the whole world would take to heart and act upon.

    I can tell you, ‘touch wood,’ that the entire 2015, I was ‘sick-free,’ because of exercise and having my regular doses of fruits and vegetables.

    I need to focus more on my sleeping patterns though.Its irregular and it does not do my body justice.

    Do you have suggestions for me to keep my mind more on the positive track? It’s keeps wandering on doom, gloom and other negative issues.

    Thanks for a great post.


    1. Hi Roopesh! You probably identified one of the solutions to your negative mindset problem. Regular, good sleep is very important.

      If you’re not suffering from mental illnesses like depression, which you need to visit a psychiatrist for, hanging out with friends who are more positive can help. Get out more to experience more of life: volunteer, watch performances, travel, pick up a hobby, pray. Lots of meaningful things you can do to broaden your mind so that it has more to keep positive on.


  5. I know getting angry is bad but did not know it can lower my immune system.
    I am currently taking alkaline based fresh fruit juices from Lime, Lemon, Grapefruit on a daily basis because our body ideally has to be slightly alkaline. The only time when our body turns acidic is when we are passing on which is part of mother nature to helps with decomposing of the body.


    1. hi! I’m glad you learned something new here! Hopefully it will remind you to stay calm the next time you’re about to get angry.

      According to Dr. Ben Kim, fruits and vegetables help to keep your body in pH balance. So don’t forget the rest of them too, especially the fiber they can provide for a healthy gastrointestinal system. Juices don’t have that fiber.


  6. I like that – “Are you sick of getting Sick” – hmm the cycle of sickness-recovery-sickness.

    Also you have covered many areas that are important for a healthy Life – including sleep which i feel is so important. Without sleep, our bodies won’t be able to rest and repair. What is good sleep like?


    1. Hi Rowan! I’ve been through the sick-well-sick experience myself and I sought help for it. It really is not a nice thing to go through so I want to help others get out of it in a safe way.

      Good sleep is undisrupted and one that makes you feel well rested after it’s over. Some people keep waking up, and some don’t feel rested at all after a night’s sleep. It is a big problem that needs to be looked at by a doctor.


  7. This is excellent advice for everyone! I think so many people take for granted that they are only given one body and it really needs to be nurtured. Our diets, lack of sleep, stress, etc all take a toll on our daily lives and how well we feel. There is a quote that I have always loved and I think about it before I make a bad decision about what I’m going to put into my body. It goes, “you either feed the disease or you fight the disease.” Usually when I remind myself of that particular quote, I end up making better choices for my health. You’ve got a great site here and I can’t wait to read more from you.



    1. Hi Kristin! Thanks for generously sharing about your motivation to stay healthy. I do hope more people who have found their motivation find this site so that they learn how to get healthy the best way available!


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