best immune system booster for travel

How to Boost Your Immune System so You Don't Get Sick While Traveling

Anyone who travels enough has experienced the misery of being sick while on vacation or a business trip. Getting sick is a part of everyday life and the fact is the more time you spend on the road, the more likely you are to pick up a nasty cold, bug or illness.

Some things are unavoidable no matter what steps you take to prevent them, but you may be able to avoid catching the flu from your coughing seatmate or sneezing travel companion with this easy-to-follow formula I've been using for years. Make it a part of your daily routine at home and on the road to reduce your chances of getting sick while you travel .

Commit to a Healthy Lifestyle

Your first, and most important, line of defense against getting sick is your lifestyle. Not smoking or drinking heavily, making sure you exercise, get enough sleep, and choose healthy foods will give you the best shot at reducing your chances of getting sick and will minimize the severity of it if you do.

Exercise Regularly

Exercise strengthens your immune system by rejuvenating your cells and boosting your body's ability to fight off illness. Your heart, lungs and muscles are all made stronger by exercise. While there is considerable research ongoing to better understand why working out has a positive effect on the immune system, there is a clear correlation between activity level and healthiness.

Get Enough Sleep

Rest and recovery from workouts are also important, so be sure to maintain a balance between strenuous activity and rest. You should also prioritize sleep as often as possible, even if that means going out less (sorry!). The amount of sleep we need to be healthy varies from person to person, but a good target for most of us is seven hours a night.

Drink Fruit and Vegetable Juice

The food we eat may be the single most important factor for determining health, and the resilience of our immune system is directly tied to what we're eating. Fruits and vegetables are extremely important, so make sure you're getting a healthy serving of them at least once a day.

You can also consume them in juice form. If I feel myself coming down with something, the first thing I do is grab a green juice. But being proactive is important, so don't wait until you're getting sick. Drink one juice a day that consists mostly of green, leafy vegetables and you will enjoy the benefits of a stronger immune system. By consuming fruits and vegetables in juice form, you can also get more nutrients and enzymes than you would if you only ate them with your meals.

Use Supplements While Traveling

Supplements aren't always what they're cracked up to be. There are plenty of scams and too much clever marketing. There is a case to be made, however, for supplementing certain vitamins to ensure your immune system is operating at peak strength, especially while traveling. On the road, it can be a lot harder to get the foods that you need to maintain a properly functioning immune system, and this is where supplements can play a huge role.

Vitamin C gets a lot of attention when it comes to immune system functioning, but research has shown that vitamin D may be even more important. It's hard to get enough vitamin D from food or sunlight, especially in the winter months, when the weather is poor, or while traveling to colder climates. Take a vitamin D supplement prior to leaving on your next trip and throw some in your carry-on to have with you on the road.

OK, you're getting your vitamin D, but that doesn't mean you should completely overlook vitamin C. Experts say that people under stress (think: travel) who take vitamin C are less likely to contract viral infections. Many road warriors swear by Emergen-C, the effervescent, travel-friendly powdered drink mix that now comes in an immune-boosting formula with 1,000mg of vitamin C, vitamin D and zinc. Drink it before and during your travelers to fight of sickness.

Oregano Oil

Another natural remedy you can try is oregano oil , which is thought to have antibacterial, antiviral and anti-inflammatory properties that help ward off respiratory infections, urinary tract infections, fungal infections, yeast infections and digestive issues. You can find small bottles of highly concentrated oregano oil at your local health or natural food store. If you're taking it in liquid form, just be warned that the flavor is, well, intense. And no, sprinkling oregano flakes on a slice of airport pizza won't have the same effect.

Athletic Greens

Athletic Greens is a product that will make sure you're getting a full range of micronutrients while you're traveling. It contains whole food-sourced ingredients, including 22 essential vitamins and minerals, probiotics, digestive enzymes, natural extracts, herbs and antioxidants. So, what does that all mean? Basically, Athletic Greens will make sure your diet isn't missing any key nutrients, but it's not meant to stand in for an overall healthy diet. It's a bit pricey (starting at $77 with a subscription) but is available in travel packs , and may be a smart option for travelers who know their diet falls apart on the road.

Chris Castellano is a travel fitness specialist and the founder of Fittest Travel . He recently self-published his first book, "Fit For Travel: Your Guide to Losing Weight and Feeling Great While Traveling."

• Search Please fill out this field.
• Manage Your Subscription
• Give a Gift Subscription
• Newsletters
• Sweepstakes
• Travel Tips

5 Things You Should Do for Your Health Before Every Trip, According to a Doctor

A doctor shares how to prepare your mind, body, and soul for your next getaway.

Travel is a beneficial activity for your mind and your soul. However, the act of getting on a plane or heading out for a long car ride can do a number on your body. That's why medical professionals like  Kristin Wright McKitish, MD , who specializes in preventative medicine and concierge care, make sure to prep their bodies before heading out on vacation .

" People often overlook how stress can negatively affect the body," McKitish shared with  Travel + Leisure . "Planning, coordinating, and packing for a trip can be more stressful than you think, so make sure to give yourself adequate time to prepare and, in turn, actually enjoy your travels."  

Here are five other things McKitish said she does before traveling to ensure she's physically prepared for the journey that you should do, too.

Drink lots of water. 

According to McKitish, getting the right amount of water is critical for overall health, especially before travel. 

"Staying well hydrated by drinking roughly two to three liters of water per day will help your immune system perform optimally," she said. "Every cell, tissue, and organ needs water to function properly — immune system included. Water helps support the barriers that protect areas inside your body — think nose, esophagus, lungs, and stomach. Water also makes up a key component of your lymphatic fluid, which is responsible for transporting cells that help fight infections." 

Flying , she noted, is particularly dehydrating, so remember to drink water throughout your flight. And, sorry coffee lovers, McKitish recommended avoiding highly caffeinated drinks and alcohol, as both will cause dehydration.

Check in on your supplements.

McKitish recommends her patients look into an immune-boosting supplement before travel to ensure their system is in tip-top shape. 

"I recommend all my patients take immune-boosting supplements for three to five days leading up to travel and continue to do so throughout their trip," she shared. "Specifically vitamin C, vitamin D, zinc, and probiotics." 

Get enough sleep. 

Prepping for a healthy and happy trip also means ensuring you catch enough Zs before you go. 

"Sleep is absolutely critical and, unfortunately, often takes a back seat leading up to travel, whether it be from the planning, stress, or excitement of the trip," McKitish said. "Your body does its most important work while you're sleeping, specifically strengthening your immune system. When traveling, you have the potential for exposure to viruses, bacteria, and other illnesses, depending on your destination. Therefore, make sure you're getting seven to eight hours of sleep every night so your immune system is optimal for your trip." 

Sneak in a pre-travel workout. 

You'll likely be getting a fair amount of steps in on your journey and may be carrying some heavy bags, which is why McKitish recommended getting in a few workouts leading up to your trip and one right before you depart to help ease any stress.

"Getting in a workout right before traveling is very important to me personally," McKitish said. "This helps to relieve nerves and stress, but also gives my immune system an immediate boost." She even takes it one step further by incorporating a visit to a concierge doctor for an IV drip packed with vitamins post-workout. "This ensures adequate hydration and floods the system with electrolytes, vitamins, amino acids, and peptides for the ultimate immune enhancement." 

Actually enjoy the process of planning a trip.

Finally, it's important to lean into the joy of planning your getaway, as this, too, will lower your stress levels and leave you feeling great for the journey to come, according to McKitish.

"If you're fortunate enough to take a long vacation, enjoy it," she shared, adding that any new healthy habits you pick up while prepping for a trip could pay dividends if you keep them going once you return. "While it's important to remember that the days leading up to a vacation are crucial, taking care of your body and immune system on a regular basis will provide sustained health." 

Related Articles

• English (UK)
• English (CA)
• Deutsch (DE)
• Deutsch (CH)

8 ways to boost your immune system before flying

1. Use vitamin supplements before and during your trip

2. apply covid-19 rules in 2021 and beyond, 3. get vaccinated, 4. keep your nose and throat clean.

5. Don’t underestimate the power of sleep

6. enjoy a healthy diet, 7. carry a health kit with you, 8. adjust properly to changing timezones, did you find this article useful.

Make business travel simpler. Forever.

• See our platform in action . Trusted by thousands of companies worldwide, TravelPerk makes business travel simpler to manage with more flexibility, full control of spending with easy reporting, and options to offset your carbon footprint.
• Find hundreds of resources on all things business travel, from tips on traveling more sustainably, to advice on setting up a business travel policy, and managing your expenses. Our latest e-books and blog posts have you covered.
• Never miss another update. Stay in touch with us on social for the latest product releases, upcoming events, and articles fresh off the press.

The 7 best event management companies in Birmingham

The 7 best event management companies in Zurich

The 7 best event management companies in Vienna

• Business Travel Management
• Offset Carbon Footprint
• Flexible travel
• Travelperk Sustainability Policy
• Corporate Travel Resources
• Corporate Travel Glossary
• For Travel Managers
• For Finance Teams
• For Travelers
• Thoughts from TravelPerk
• Careers Hiring
• User Reviews
• Integrations
• Privacy Center
• Help Center
• Privacy Policy
• Cookies Policy
• Modern Slavery Act | Statement
• Supplier Code of Conduct

• Altitude Sickness
• Sleeplessness
• Traveler’s Diarrhea
• Motion Sickness
• Malaria Prevention

Top Countries

• South Africa

Have a question?

Runway offers travelers like you, the medications you may need before you go. Email us at anytime.

• Nausea Prevention
• How it works

Email us at anytime at:

7 Most-Effective Ways to Boost Immunity for Travel (Before & During)

13 Feb 2024

Photographer

Traveling can expose the body to various stressors and potential health risks. Maintaining a robust immune system is crucial to stay healthy while on the go. 

Here are 7 practical and science-backed ways to boost immunity for travel (before and during)

1. Drink Plenty of (Coconut) Water

Proper hydration is a fundamental aspect of supporting your immune system. Traveling, especially in dry or high-altitude environments, can lead to dehydration, making the body more susceptible to illnesses

Coconut water is renowned as one of the most-hydrating and nutritious liquids you can consume – and it’s available in most countries outside of the USA. However, regular water is fine too.

Carry a reusable water bottle, and aim to drink an adequate amount of water throughout your journey. Most travel destinations will have sufficient water sources, but if you plan to venture out into less-common areas, be prepared with extra water if needed.

2. Prioritize Quality Sleep

Ensuring you get sufficient, restful sleep is vital for a healthy immune system. Lack of sleep weakens the body’s defenses, making it more susceptible to infections. 

Establish a consistent sleep schedule, even during travel, and create a comfortable sleep environment, considering factors like noise, light, and temperature.

Remember – limit screen time before bedtime to promote better sleep quality. The blue light emitted by electronic devices can interfere with the body’s natural sleep-wake cycle, impacting the overall effectiveness of your rest.

3. Maintain a Balanced Diet

Nutrition plays a crucial role in immune function. Consume a well-balanced diet rich in fruits, vegetables, whole grains, and lean proteins. 

These foods provide essential vitamins and minerals that support the immune system. Consider packing healthy snacks for your journey and avoid excessive consumption of processed or sugary foods.

A few tips:

• Explore Local Markets – Visit local markets to discover fresh produce and traditional ingredients. This allows you to experience authentic flavors and choose wholesome options.
• Opt for Whole Foods – Prioritize whole, unprocessed foods such as fruits, vegetables, lean proteins, and whole grains. These options are often readily available and contribute to a balanced and nutritious diet.
• Ask Locals for Recommendations – Seek recommendations from locals or use food apps to discover popular eateries that offer healthy and culturally rich dishes. This ensures a well-rounded and enjoyable dining experience.

4. Incorporate Regular Exercise

According to UW Health , running promotes the circulation of immune cells and enhances respiratory function. If your travel permits, consider going for a run in a local park or around your accommodation. 

Strength training, involving activities like weightlifting or bodyweight exercises, contributes to muscle strength and overall well-being. This form of exercise has been linked to improved immune function by promoting the production of antibodies and enhancing the body’s defense mechanisms. Many hotels or travel destinations provide fitness facilities, making it convenient to incorporate strength training into your routine.

A “travel-favorite” also includes yoga – an excellent way to support both physical and mental well-being, with its focus on:

• Controlled movements
• Breathing and mindfulness
• Improving blood flow 

Numerous studies have suggested that practicing yoga can positively impact the immune system (by reducing inflammation and promoting a sense of calm). Pureful Yoga can help with practicing yoga as well. Consider packing a travel-sized yoga mat and engaging in simple yoga sequences in the comfort of your hotel room.

Last but not least – simply go for a walk. It’s one of the most accessible forms of exercise, seamlessly integrating into your travel routine. Explore your destination by taking leisurely walks, whether it’s strolling through local markets, parks, or historical sites. Walking stimulates blood flow, aids digestion, and contributes to an overall sense of well-being, benefiting your immune system in the process.

5. Practice Good Hand Hygiene

Frequent handwashing and the use of hand sanitizer are effective measures to prevent the spread of germs. The CDC warns about travel exposing individuals to various surfaces and potential contaminants, making it crucial to maintain proper hand hygiene. 

Wash hands thoroughly with soap and water, especially before meals or after touching shared surfaces.

6. Consider Immune-Boosting Supplements

Supplements can be a convenient way to ensure you’re getting essential nutrients to support your immune system. A few that are particularly known for their immune-boosting properties:

• Vitamin C and D
• Zinc and magnesium
• Vitamin B6 and B12

Consult with a healthcare professional before starting any new supplements to ensure they align with your individual health needs.

Choose supplements from reputable sources and follow recommended dosage guidelines. Overconsumption of certain vitamins and minerals can have adverse effects, underscoring the importance of tailored advice from a healthcare provider. Always prioritize a balanced and varied diet, using supplements as a supplementary measure rather than a primary source of nutrition.

7. Manage Stress Levels

High stress can compromise the immune system, making individuals more susceptible to illnesses. Incorporate stress-relief techniques such as deep breathing, meditation, or mindfulness exercises into your travel routine. 

Creating a calm and relaxed environment, even during transit, can positively impact immune function .

Prioritizing immune health during travel is a proactive approach to staying well on the road. By adopting these evidence-based practices, you can fortify your immune system, minimize the risk of falling ill, and boost your health during travel – something at Runway Health we have a major focus on.

Avoiding Malaria in South Africa – A Quick Guide for Travelers

Malaria Prevention in Brazil – What Travelers Should Know

Runway offers travelers like you, the medications you may need before you go.

• Recovery Chewable
• Recovery Kits
• Subscribe & Save

The Best Immune Booster For Travel & 7 Tips

Traveling is an amazing experience, but it also exposes you to new environments and stresses on the body which can weaken your immune system. As a health company, in this guide we'll discuss the best immune booster for travel and 6 tips that will help you stay healthy during your travels.

Traveling and Your Immune System

Why is your immune system important for travel? Your immune system is your body's natural defense mechanism against infections and stresses on the body. When traveling, your body is exposed to new environments and germs that your immune system may not be familiar with. As a result, your immune system may weaken.

Therefore, it's essential to keep your immune system strong when traveling to prevent any potential health issues and maximize your experience to ensure you feel good.

Best Immune Booster For Travel

Zaca is a natural and effective immune supplement that's made from a blend of superfoods, herbs, and amino acids. As a chewable, it's designed to provide a range of health benefits, including increased cellular energy (not caffeinated), increased hydration, speedier recovery and enhanced immunity.

If you're looking for the best immune-boosting supplements, Zaca can help you stay healthy and strong against immune system stresses while traveling.

The Science Behind Zaca: How It Boosts Immunity

Zaca contains a range of ingredients that have been scientifically proven to support the immune system. These include:

• Glutathione: a master antioxidant, is shown to increase activity of natural killer cells and regenerate immune boosting vitamins in the body including vitamin C and E.¹
• Prickly Pear: a nutrient and antioxidant rich cactus fruit with strong properties and vitamin C that can strengthen the body's immune system.²
• Glutamine: a powerful amino acid that has been called “fuel for the immune system³."
• Japanese Raisin: a superfood that's abundant in compounds such as alkaloids and flavonoids, and related to supporting the immune system.

Together, these ingredients work synergistically to boost the immune system and strengthen the body for the physiological stresses of traveling. In addition to the convenience and ease of use with Zaca's chewables, it's one of the best supplements for travel .

Zaca vs. Other Immune Boosters

There are many immune boosters on the market, but Zaca stands out for several reasons. First, it's made from natural ingredients and contains no artificial preservatives or additives. Second, it's effective and has science-back immune supporting ingredients. Finally, it's convenient and easy to take on the go.

• Natural ingredients, no preservatives or additives
• Immune supporting blend of herbs and antioxidants
• Packets that are convenient and easy to take on the go
• No synthetic vitamin C (ascorbic acid that other supplements use)
• Fast-acting chewable delivery

For these reasons, Zaca stands out as a better option compared to other immune boosters.

What Vitamins Should You Take Before Travel?

Vitamin C consistently ranks as one of the top travel vitamins you should take before and during your trip.

Vitamin C helps immune defense by supporting numerous cellular functions related to the immune system and can protect against oxidative stress from the environment.⁵ With its strength, vitamin C has become popular for so many usages including travel and sickness to hangovers and exercise.

Immune-boosting Vitamin C benefits:

• Fights free radicals as an antioxidant.⁶
• Essential for repairing and growing cells in the body. ⁶
• Supports the innate and adaptive immune system.⁵
• Aids the epithelial barrier function against pathogens.⁵
• Protecting against oxidative stress from environment.⁵

TIP: If you're going to take vitamin C to boost your immune system for travel, beware of products such as Emergen-C that contains ascorbic acid instead of natural vitamin C. Ascorbic acid is a synthetic vitamin missing key bioflavonoids, often made from gmo corn syrup, and could have a negative effect on your gut.⁷ Our Zaca chewables contain naturally occurring vitamin C from prickly pear and with the regenerative abilities of glutathione .

7 Tips To Boost Your Immune System For Travel

Traveling can be fun and exciting, but it can also take a big toll on your immune system.

Being in new environments, surrounded by different people and germs, being exposed to different foods and water, increased oxidative stress while flying, and dehydrating can all increase your risk of getting sick.

Luckily, there are several things you can do to boost your immune system and stay healthy while traveling. Here are seven tips to help you stay healthy on your next trip:

1. Get Enough Sleep

2. stay hydrated, 3. limit alcohol, 4. exercise regularly, 5. intermittent fasting, 6. avoid stress, 7. take immune-boosting supplements.

In summary, in addition to the best immune booster for travel, follow this top tips to boost your immune system — which includes getting enough sleep, staying hydrated, limiting alcohol, exercising regularly, intermittent fasting, and avoiding stress.

Top-Rated Travel Supplement For Immune Boost

SOURCE: 1. Glutathione Benefits https://draxe.com/nutrition/glutathione/ 2. Prickly Pear: What Benefits Does This Cactus Carry? https://www.slurrp.com/article/prickly-pear--what-benefits-does-this-cactus-carry--1626347336866 3. Glutamine: Metabolism and Immune Function, Supplementation and Clinical Translation https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266414/ 4. Fruits extracts of Hovenia dulcis Thunb. suppresses lipopolysaccharide-stimulated inflammatory responses https://www.sciencedirect.com/science/article/pii/S1995764516300177 5. Vitamin C and Immune Function https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/ 6. How Vitamin C Supports a Healthy Immune System https://www.eatright.org/health/essential-nutrients/vitamins/how-vitamin-c-supports-a-healthy-immune-system 7. Synthetic vitamin C, or ascorbic acid, kills beneficial probiotic bacteria in the gut https://www.naturalnews.com/040147_vitamin_c_ascorbic_acid_synthetic_vitamins.html 8. How Alcohol Weakens Your Immune System https://www.goodrx.com/health-topic/alcohol/how-does-alcohol-weaken-immune-system 9. Exercise And Your Immune System https://www.gundersenhealth.org/health-wellness/move/exercise-and-your-immune-system 10. 7 Ways to Boost Your Immune System Naturally https://www.scripps.org/news_items/7534-7-ways-to-boost-your-immune-system-naturally 11. Intermittent Fasting Immune System: The Boosting Effects of Fasting https://drstephenanton.com/intermittent-fasting-immune-system/ 12. Zaca - Travel Supplement & Best Immune Booster For Travel https://zacalife.com/blogs/blog/travel-supplement

Also in Blog

Sugar Free Electrolyte: Hydration Chewable

Continue Reading

How to Train for High-Altitude Endurance Exercise at Sea Level

How Long Does Altitude Insomnia Last? (And 8 Tips)

Sign up for our newsletter.

• Refer a Friend
• Get Involved
• Do not sell my personal information

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.   *Setria and Sustamine are registered trademarks of Kyowa Hakko Bio Co Ltd.

© 2024 Zaca .

Find Your Healthycell TAKE THE QUIZ

Call Us (800) 975-9606

FREE SHIPPING on Continental USA Orders Over $99

9 Tips to Boost Your Immune System While Traveling

By Vincent Giampapa MD

For many of us, traveling is one of our favorite things to do, but it can also be one of the most challenging. Regardless of where you're traveling or which types of transportation you use, there will be changes to our regular routine and many new germs we encounter. It's hard to know how your immune system will handle it all.  

With these simple tips below, you can start any trip feeling healthy, support your immune system while you're away, and enjoy yourself more!  

1) Get Enough Quality Sleep

  Get plenty of sleep before, during, and after your trips. Sleep is crucial for supporting the immune system. It's also essential for the body's healing process and cell repair. We can't build new cells while we are awake, so our bodies need sleep. [1]   When we don't get enough sleep, the body will start to break down the cells in our body to keep us going, leading to pain, illness, and other health issues.   If you need help falling asleep, staying asleep, and waking up refreshed, read about the 12 Pro Tips For Better Sleep and try a supplement like  REM Sleep by Healthycell – the only sleep supplement to support all four stages of human sleep.

2) Manage Stress Levels

Taking time for downtime and self-care is key to keeping your immune system resilient and on the go. Journaling, deep breathing, meditation, and massage can offer much support for your immune system and your body's essential systems.

For example, a massage increases circulation, which helps to move toxins out of the body, and it can help reduce pain and tension throughout the body, which can improve the immune system.

3) Hydrate, Hydrate, Hydrate

Water is essential for the body. It keeps us hydrated. It keeps the cells of our body hydrated, helps us flush out toxins, keeps the digestive system moving, and supports the immune system. Before your trip, drink plenty of fluids and prepare a plan for staying hydrated. It also helps to keep your skin hydrated and healthy. It's also a good idea to drink green tea and other antioxidant-rich fluids.

4) Move Your Body

Staying active helps to improve circulation and flush out toxins from the body's lymphatic system. Exercise is also a great way to reduce stress, improve mood and sleep, and boost the immune system.  

5) Use Immune Support Supplements

Many experts agree that a good foundation starts with a quality multivitamin/mineral that provides a wide range of the essential vitamins, minerals, and other nutrients needed for optimal immune health. Luckily, Healthycell has you covered with their Bioactive Multi and Vegan Essentials multivitamin formulas.  

Even if you are taking a multivitamin, eating well, and exercising, it's still a good idea to take an immune support supplement. The immune system is very complex, and it can be overwhelmed by toxins and inflammation. This can weaken the immune system and make it more difficult to fight off illness. The best way to support your immune system is with a supplement that has been tested for safety and effectiveness.

In addition to a quality multivitamin, a targeted immune supplement is also a great idea to take before traveling and while you are away and on the road.

Vitamin C, vitamin D, and zinc are just a few essential nutrients to support the immune system, but more than a dozen immune-boosting nutrients are backed by research.  

Here are 10 Recommended Immune-Boosting Ingredients:

Vitamin C is a potent antioxidant that helps to protect the body from free radicals and reduces inflammation. It can also help to boost the immune system and support overall health. [3] Vitamin C is found in various foods, including citrus fruits, green leafy vegetables, broccoli, berries, and peppers.

Zinc is a mineral found in seafood, shellfish, nuts, seeds, and beans. Zinc is vital for the production of hormones, including the hormone that stimulates the immune system. Zinc is also crucial for cell signaling, which is how cells communicate. It also helps to regulate the immune system. [4]

Echinacea is a powerful immune-supporting herb that has been used for centuries to help support the immune system. It is a great herb to use before travel to help boost the immune system and reduce the chance of getting sick. [5]

Elderberry is a great herb to use after travel to help support the immune system and reduce the chance of getting sick. [6] It also has anti-inflammatory properties and can help to reduce the chances of developing infections and illnesses. Read some more elderberry health benefits to find out how this berry can support a strong immune system.

Aronia berry extract

Aronia berry extract is a powerful immune herb that has been used for centuries to help support the immune system. It is a great herb to use before travel to help boost the immune system and reduce the chances of getting sick. [7]

Beta-glucan

Beta-glucan is a naturally occurring compound that helps to boost the immune system. It is a soluble fiber found in the cell walls of yeast and is also present in oats. Beta-glucan can help to reduce inflammation and can help to support the production of antibodies. [8]

Citrus pectin

Citrus pectin is a soluble fiber that is found in citrus fruits. It is an excellent food for supporting the immune system and helping to reduce inflammation. It can also help to boost the immune system. [9]

Vitamin E is a strong antioxidant that helps to protect the body from free radicals and reduces inflammation. It can also help to boost the immune system. [10] Vitamin E is found in various foods, including olive oil, avocados, nuts, seeds, and green leafy vegetables.

Vitamin B-6

Vitamin B-6 helps the body to make red blood cells that are needed for proper circulation and oxygenation. It also helps to produce antibodies that are part of the immune system. [11] Vitamin B-6 is found in bananas, avocados, eggs, fish, nuts, and seeds.

Vitamin D is a hormone that regulates the immune system. [12] It is produced by the body and is needed for the immune system to function correctly and to produce antibodies and white blood cells. It is also known as the sunshine vitamin. When the body is exposed to sunlight, it produces vitamin D, which is then absorbed and transported to the cells in the body. Vitamin D3 is the most bioavailable form of vitamin D. It can be obtained from foods such as fatty fish, eggs, and milk. Plant-based diets do not provide much vitamin D3. A supplement like Vegan Essentials by Healthycell can help to ensure you're getting enough.

Supporting a strong and resilient immune system has never been easier with Healthycell's Immune Super Boost supplement.  

It's a perfect travel companion because instead of carting around bags and bottles of supplements, Immune Super Boost contains full doses of the science-backed nutrients listed above in one easy-to-take gel pack.  

6) Get Outside

Exposing yourself to sunshine and fresh air is another way to support your immune system. Vitamin D from the sun is actually a hormone, and it does not only help with our immune system but also helps with mood, sleep, and the health of our bones and teeth. Spending some time outside can be a great way to help the body and mind to relax and reduce stress and anxiety.

7) Be Mindful of Your Emotions

Our emotions can have a significant impact on our immune system. Stress, anxiety, and unresolved feelings can all cause inflammation in the body. [13] Take time to focus on positive thoughts and feelings, and make space for self-care. Keep your brain active. Too much of anything is not good, so it's also important to keep your brain busy while traveling. Even if your goal is to soak up more mindless activities, having conscious thoughts and using your brain are healthy parts of keeping your body in top shape. If you're looking for nutrients to help with short-term focus and overall brain health, check out Healthycell's Focus + Recall formula.

8) Take a Probiotic

Probiotics feed the naturally occurring bacteria in the gut. They help keep the immune system strong and able to function correctly, and they can help support digestive health. [14] A quality probiotic made in the USA and tested for safety is recommended. Probiotics are also great to include in your diet before, during, and after travel. Great options are kefir and yogurt.

9) Feed Your Cells

Eating on the go can be more complicated than cooking and eating a balanced meal at home. There are many immune-boosting foods to include in your diet. The most important are green leafy vegetables, like kale, spinach, and other dark leafy greens. They are full of vitamins, minerals, and antioxidants that are important for the immune system. Other immune-boosting foods include berries, garlic, onions, sweet potatoes, and quinoa. It's also important to limit processed foods and sugar, which can cause increased inflammation and may weaken the immune system.

Eat Good Fats

Eating healthy fats is one of the best ways to support the immune system. Healthy fats, like those found in nuts, seeds, coconut oil, avocados, olive oil, and grass-fed animal products, are essential for the proper function of every cell in the body. They are also necessary for cell membranes and cell signaling, which is how cells communicate. Healthy fats are required in producing hormones and the absorption of important vitamins, minerals, and nutrients. They also help to reduce inflammation and support healthy brain function.

Eat Fermented Foods

Fermented foods are another great way to support your gut health. Fermented foods can help to balance gut bacteria and improve digestion. They also can help to reduce gut inflammation and aid in the production of nutrients. Fermented foods include sauerkraut, kimchi, and yogurt.

Eat Spicy Foods

Eating spicy foods is another great way to support the immune system. They can help to reduce inflammation, and they can help to stimulate the production of digestive enzymes. Spicy foods can also provide a healthy dose of vitamin C and other antioxidants to the body. Examples of spicy foods include hot peppers, chili, and curry.

Eat Enough Protein

Protein is essential for building and maintaining healthy cells in the body. It is also important for the production of hormones, which help support the immune system. Most people don't get enough protein in their diet, and that's why it is important to include protein-rich food in your diet before, during, and after travel. During travel, it's essential to eat something that has a high protein content and high fiber content. High-protein foods are beans, legumes, eggs, lean chicken, turkey, and fish.

Plan to Travel Healthy

Supporting your immune system before, during, and after travel is a great way to stay healthy while on the road. The key to supporting your immune system is to reduce stress and inflammation in the body. The tips outlined in this article are our recommendations based on this goal. With that said, please remember that this article is for informational purposes only. It is not intended to diagnose, treat, cure or prevent any disease. Please speak with your physician before making any changes to your diet, medications, or lifestyle.

Travel Healthy, Dr. Vincent Giampapa

About The Author

Dr. Giampapa is a world-renowned medical doctor, inventor, and surgeon specializing in anti-aging medicine. He recently received a nomination for the Nobel Prize for his groundbreaking stem cell research, as well as the Edison Award for the Healthycell nutritional supplement for cell health. He was also awarded the A4M Science & Technology award for his development of the BioMarker Matrix Profile – the first computer program to measure aging. Learn more about Dr. Vincent Giampapa .

• Healthy Living
• Immune System
• Supplements

1. https://www.sciencedaily.com/releases/2019/10/191021111835.htm 2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1361287/ 3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/ 4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277319/ 5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4068831/ 6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4848651/ 7. https://www.sciencedirect.com/science/article/pii/S1756464620300608 8. https://pubmed.ncbi.nlm.nih.gov/17895634/ 9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3161912/ 10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7011499/ 11. https://pubmed.ncbi.nlm.nih.gov/8302491/ 12. https://www.mdpi.com/2072-6643/12/4/988 13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5442367/ 14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4006993/

More Articles

Signs of Vitamin Deficiency in Nails

What Is The Right Dose Of Ashwagandha?

How Prevalent Are Eye Health Issues Among Seniors In The United States?

INFORMATION IS POWER

Join the revolution. Get 10% off your 1st order.

Travel and COVID-19 Booster Shots: Here’s What to Know About the Just-Released CDC Guidelines

By Jessica Puckett

In the wee hours of Friday morning, the Centers for Disease Control and Prevention released its official guidelines for who should receive a COVID-19 booster shot. The release put an end to a period of uncertainty and debate over who should be first in line for the doses.

For now, the only government-approved booster shots are from Pfizer-BioNTech. That means that the new recommendations only apply to people who have received the second dose of the Pfizer-BioNTech vaccine at least six months ago. With that in mind, those now eligible for a Pfizer booster dose, according to the CDC, include:

• People 65 years and older
• Residents in long-term care settings
• People aged 50–64 years with underlying medical conditions
• People aged 18–49 years with underlying medical conditions, like diabetes or obesity, may receive a booster shoot based on their individual benefits and risks
• People aged 18-64 years who are at increased risk for COVID-19 exposure and transmission because of their jobs—like healthcare workers, teachers, or grocery store workers—may receive a booster shot

Under these guidelines, 20 million Americans are currently eligible for a COVID booster shot as of today, President Joe Biden said in a press conference on Friday.

“My message today is this: If you’ve got the Pfizer vaccine in January, February, or March of this year, and you’re over 65 years of age, go get the booster,” Biden said. “Or if you have a medical condition of diabetes, or you’re a frontline worker like a healthcare worker or teacher, you can get a free booster now.”

It wasn’t immediately clear if flight attendants and pilots were considered eligible for the boosters as frontline workers. For his part, Biden noted he was planning to get his booster shot “as soon as I can.”

On Wednesday, the Food and Drug Administration also made similar recommendations for who should receive booster shots. Although only Pfizer’s booster has been approved at this point, officials say that boosters for both Moderna and Johnson & Johnson are currently undergoing the approval process as well.

What this means for travelers

For travelers who are eligible for a booster dose, experts say it could be worthwhile to try to get the shot before your next trip. “If you are eligible for a booster, and you can receive it two weeks before you travel, you will be able to travel with a boosted immune system that may confer additional protection against COVID-19-related hospitalization or death,” Keri Althoff, epidemiologist at the Johns Hopkins Bloomberg School of Public Health, said in an email. “Particularly if you are in a group at higher risk for COVID-19-related hospitalization or death (i.e., older adults and those with underlying medical conditions), a booster is a great idea before you travel to protect your health.”

Another factor to weigh is who you plan to travel with . “Consider the booster eligibility and status of all your traveling companions,” Althoff said. “You may consider booking travel for a time after those in your group who received Moderna or J&J are granted access.”

Travelers who receive a booster shot, especially those who are planning international travel, still need to pay attention to restrictions and guidelines at their destinations, as well as the rules for returning home. For instance, the U.S. still requires all travelers entering the country, including American citizens returning home, to provide a recent negative COVID-19 test result . “Even with a booster, you should still have a plan for what you will do if you become ill while traveling or when you return home,” Althoff said. Some possible solutions might include buying pandemic-eligible travel insurance for your trip and having a backup plan for international vacations in case the situation abroad changes.

“Wait your turn”

Both Biden and medical experts have emphasized that while booster shots are recommended, the first course of vaccines still protect against the coronavirus and the Delta variant , and they are still crucial. Furthermore, those who received a first vaccine dose other than Pfizer or who were vaccinated months ago are still protected from the coronavirus. “Millions of Americans got the Moderna and Johnson & Johnson vaccines,” Biden said. “My message for you is this: You still have a high degree of protection.”

Biden also emphasized that anyone who does not fall into one of the groups listed in the CDC guidelines should not try to access a booster shot at this time.

“We’re constantly looking at both Moderna and J&J,” Biden said. “In addition to that, we’re also looking to the time when we’re going to be able to expand the booster shots, basically across the board. So I would just say, it’d be better to wait your turn in line.”

The new recommendations for booster shots come several days after the Biden administration announced it would begin allowing international travelers to enter the U.S., as long as they were fully vaccinated. Travelers from the European Union and the U.K. are projected to be able to visit the U.S. as soon as November.

By signing up you agree to our User Agreement (including the class action waiver and arbitration provisions ), our Privacy Policy & Cookie Statement and to receive marketing and account-related emails from Traveller. You can unsubscribe at any time. This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

• Skip to primary navigation
• Skip to main content
• Skip to primary sidebar
• Skip to footer

TravelAwaits

Our mission is to serve the 50+ traveler who's ready to cross a few items off their bucket list.

Boosting Your Immune System While Traveling

• Health Tips
• News and Tips
• Travel Tips

Whether you’re taking a trip for business or leisure, there’s no denying it: travel can be a strain on your body. Between the stress of actually getting there, the germs in cramped and crowded public spaces, the new environments, the change in diet, the lack of sleep… suffice it to say that conditions are ideal for coming down with some sort of bug. 

And with peak cold and flu season getting under way in the United States between December and February, according to the U.S. Centers for Disease Control and Prevention (CDC), the risk is extra high for spending your trip with a runny nose and watery eyes. 

So, what can you do to ensure you’re feeling well throughout your trip and beyond? Taking steps to support your immune system is a good place to start.

Understanding the immune system

The role of the immune system is to prevent or limit infection, according to the National Institutes of Health. It is made up of a variety of organs, cells, and proteins , and it recognizes unhealthy cells in the body and infectious microbes by signals they release.

A variety of factors common to the travel experience can all negatively affect or otherwise challenge the functioning of the immune system. These include:

• Exposure to new germs
• Disrupted routines
• Dietary changes
• Dehydration
• Poor air quality
• Insufficient sleep
• Cold weather
• Limited physical activity

Fortunately, taking proactive steps can help reduce the impact of these conditions and keep your immune system as strong as possible throughout your journey.

Dietary tips to boost immunity

Your diet is an important area of focus — indeed, nutrition plays a big role in supporting immune system function. Eating a balanced diet rich in vitamins in minerals will help give your body the building blocks it needs to stay healthy. Based on the Dietary Guidelines for Americans, 2020-2025 , a nutritious eating plan:

• Emphasizes a variety of fruits, vegetables, whole grains, and milk products that are either fat-free or low in fat.
• Includes diverse protein sources, such as seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts, and seeds.
• Aims to reduce intake of added sugars, sodium, saturated and trans fats, and cholesterol.
• Aligns with your daily caloric needs for optimal health.

Although healthy eating can be harder on the road, it’s not impossible. Research your route and destination in advance to see what restaurants will be available, then look up their menus online and scope out the healthiest options. The U.S. Food and Drug Administration (FDA) notes that chain restaurants and similar establishments with 20 or more locations must post nutrition information on their menus. 

Also be sure to pack healthy meals and snacks for the time you’re en route. These can include non-perishable items such as tuna, packets of nuts or trail mix, air-popped popcorn, and peanut butter sandwiches on whole-grain bread. If you’re able to pack a cooler, you can also include portable items like fresh vegetables, fresh fruits, low-fat string cheese or cheese slices, and whole-grain wraps with chicken or turkey. ( Learn more about healthy eating on the road here. ) 

Additionally, ensure you stay well hydrated throughout your journey by consuming adequate fluids . According to the U.S. National Academies of Sciences, Engineering, and Medicine, this is about 15.5 cups (3.7 liters) of fluids each day for men and 11.5 cups (2.7 liters) of fluids each day for women from both food and beverages.

A variety of foods are also known to be good sources of nutrients that can help support immunity . According to the Mayo Clinic, these include:

• Beta carotene: Sweet potatoes, spinach, carrots, mangos, broccoli, tomatoes
• Vitamin C: Citrus fruits, berries, melons, tomatoes, bell peppers, broccoli
• Vitamin D: Fatty fish, eggs, milk and 100% juices fortified with vitamin D  
• Zinc: Beef, seafood, wheat germ, beans, nuts, tofu
• Probiotics: Cultured dairy products such as yogurt, fermented foods such as kefir and kimchi 
• Protein: Milk, yogurt, eggs, beef, chicken, seafood, nuts, seeds, beans, lentils 

Hygiene practices to protect immune health

Maintaining good hygiene practices is another important way to help your immunity — this will mean fewer germs that your immune system has to fight off. 

Properly and frequently washing your hands is a cornerstone of keeping bugs away. Begin by wetting your hands with clean, running water, then turn off the tap before applying soap. Vigorously rub your hands together to generate suds, ensuring you cover the back of your hands, between your fingers, and beneath your nails. The CDC recommends scrubbing for a minimum of 20 seconds . Afterward, rinse thoroughly and dry your hands with a fresh towel or an air dryer. Important times for handwashing include prior to, during, and after preparing food; before and after meals; following handshakes; post-toilet use or diaper changes; after nose blowing, coughing, or sneezing; and upon handling waste.

It’s best to opt for soap and water for handwashing whenever they’re accessible. But in situations where they are not available (and when your hands aren’t visibly dirty or greasy), using a hand sanitizer can be a good substitute. Ensure that the sanitizer contains a minimum of 60% alcohol content , says the CDC.

In addition to keeping your hands clean, sanitizing shared surfaces can also help you avoid picking up germs. Disinfectant wipes can be used to sanitize frequently touched areas such as airplane tray tables and armrests.  Finally, it’s important not to touch your face, as infections can enter the body through your eyes, nose, and mouth. The Cleveland Clinic recommends keeping tissues nearby to use if you need to wipe your face.

Lifestyle adjustments for immune support

“Sleep that knits up the raveled sleave of care.” Shakespeare knew the importance of sleep, and this principle is no less true than it was in his day. Sleep plays a critical role in supporting the immune system. According to Eric J. Olson, MD, lack of sleep can make a person more likely to get sick after being exposed to a virus, and in those who are already sick, lack of sleep can slow recovery time.

The first step to good sleep is ensuring you get enough sleep. Experts recommend that adults need between 7 and 9 hours of sleep a night for good health. In addition to the length of time asleep, the quality of sleep is also important. To slumber well in a hotel or other unfamiliar location, the Sleep Foundation recommends researching hotel reviews beforehand to look for any that mention issues with noise, mattress or pillow quality, or temperature issues. 

Be sure to pack an eye mask to keep out light, as well as earplugs and/or a white noise machine to block disruptive sounds. Also consider packing a sentimental item such as a photo to help make you more comfortable in the new surroundings. 

Once at the hotel, request (if possible) a room on a higher floor away from elevators and conference rooms. Set a cool, comfortable room temperature and try to avoid using electronic devices at least an hour before bed, as these emit blue light, which causes wakefulness. And do your best to stick to a consistent sleep schedule .

If you’ll be traveling to a different time zone, the Sleep Foundation suggests taking some pre-trip steps to help avoid jet lag . First off, try gradually shifting your circadian rhythm in the day or two prior to your flight so that you’ll be closer to the time zone at your destination upon arrival. This can be accomplished through changes to your sleep schedule, strategically timed light exposure, and (with your doctor’s feedback and OK), melatonin supplementation. 

Also do your best to sleep well in the nights leading up to your trip, avoid over-scheduling your first day to allow time for recovery and relaxation, stay well hydrated, and limit or avoid caffeine and alcohol, which can affect sleep quality.

Once at your destination, get exposure to natural light, which can help reset your circadian rhythm to the new time zone. 

Chronic stress can also negatively impact the immune system by causing too much of a hormone called cortisol to circulate in the blood. To counteract the impact of travel-related stress, try some simple relaxation techniques . According to the Mayo Clinic, these can include deep breathing, meditation, tai chi, yoga, or listening to music.

Staying active: physical exercise and immunity

Travel, or at least the “getting there” part of travel, can involve a lot of sitting still in cramped spaces . But to the extent possible, it’s important to stay active to keep your immune system in prime shape. In fact, research indicates that moderate physical activity helps mobilize the immune system to protect against invaders.

Fortunately, there are some simple — and fun! — ways you can maintain your activity levels while on the road . When you’re packing, include some portable exercise equipment such as resistance bands or a jump rope that can be used for a quick and effective workout almost anywhere.

Once you’re in the airport or bus or train station, pass some time by walking around the terminal. Carry, rather than roll, your luggage for some added exercise.

At your destination, plan active outings such as walking tours, ice skating, or visits to a local park. You can also try searching YouTube for hotel room workouts . These routines can typically be done in a small amount of space and a short amount of time, allowing you to get in your activity and leave the rest of the day for sightseeing, meetings, or whatever may be on your travel agenda.

Preventive health measures

Before you travel, the CDC recommends making an appointment with your healthcare provider to take place at least a month prior to the trip. At this visit, they can ensure you are up to date on any routine vaccinations as well as vaccinations recommended for your destination. They can also provide any needed prescriptions and advice based on your personal health history.

Prioritizing health for a joyful journey

Traveling brings its own set of challenges, but with the right approach, getting sick doesn’t have to be one of them. By understanding the stressors traveling places on your immune system and taking proactive steps, you can greatly reduce your risk of falling ill.

Remember, your body’s ability to fight off illness is significantly influenced by how well you take care of it. With these strategies in place, you can enjoy your travels to the fullest, keeping those unwanted bugs at bay. After all, the best travel experiences are those where you’re healthy, happy, and ready to explore!

Disclaimer of Medical Advice: This information does not constitute medical advice or recommendation of any kind, and you should not rely on any information contained in such posts or comments to replace consultations with your qualified healthcare professionals to meet your individual needs.

Diane Fennell, a New York City-based editor and writer, served as the Editorial Director of the Wellness Division for Diabetes Self-Management and its sister publications, covering diabetes and related health conditions for more than 20 years. A graduate of Columbia University, she is a proud pharophile and enjoys traveling to visit lighthouses in her spare time.

8 Best Immunity Boosters

Get vaccinated and keep focusing on a healthy lifestyle to optimize your immunity.

This article is based on reporting that features expert sources.

Best Immunity Boosters

With the pandemic, getting vaccinated against COVID-19 is the most pressing way to help your immune system – the cells, tissues and organs that protect us from microbes and help fight disease – fend off serious illness. But in the long run, how can you continue to bolster your immune system against all the other, more familiar threats it faces?

The best immune boosters don't suddenly rev up the body’s defenses ; they support and optimize them over the long haul. “You want to give the immune system a chance to react in its appropriately designed way. You don’t want to get in the way of it,” says Dr. John McCarty, director of the Cellular Immunotherapies and Transplant program at VCU Massey Cancer Center in Richmond, Virginia.

Getty Images

You can help the immune system do its job and boost immune system function by:

• Reducing stress .
• Eating a healthy diet .
• Exercising .
• Getting more sleep .
• Minding nutrient intake.
• Getting recommended vaccinations.
• Protecting yourself from COVID-19.
• Limiting alcohol intake and quitting smoking .

Reducing Stress

We experience stress when the brain senses danger and triggers the “fight or flight” mode, preparing the muscles, heart and lungs to get you out of harm’s way.

“Stress works to increase certain hormones, particularly cortisol, which ask the immune system to stand down so they can do the temporary job of addressing the existential threat,” explains Dr. Rachel Franklin, vice chair and medical director in the department of Family and Preventive Medicine at the University Of Oklahoma College of Medicine in Oklahoma City.

But when stress is chronic, it hurts immunity. “If allowed to circulate, stress hormones make the immune system sluggish when faced with a challenge,” Franklin says.

Stress reduction , then, becomes one of the best immune boosters. Ways to reduce chronic stress include:

• Deep breathing .
• Psychotherapy.

Eating a Healthy Diet

When you eat an unhealthy Western diet – rich in refined grains, high calorie items, sugary beverages, fatty and processed foods – you do two things to immunity:

• You deprive it of the antioxidants and nutrients needed to help the immune system function.
• You change the gut flora (the microbiome) in the GI tract, home to a significant amount of immune cells. “A Western diet reduces diversity in the gut microbiome and is associated with bad health outcomes,” McCarty says.

Health risks of a Western diet include:

• Chronic inflammation , a lingering activation of the immune system, even when there’s no threat.
• An increased risk for chronic disease due to high fat/high sugar diets, such as heart disease and Type 2 diabetes .
• An increased risk for obesity, defined as a body mass index of 30 of more.

Those consequences affect our ability to fend off harmful microbes. “Obesity increases inflammation. Chronic inflammation and chronic disease make the immune response less effective,” says Dr. Heidi Zapata, an immunologist, infectious diseases specialist and assistant professor at the Yale School of Medicine in New Haven, Connecticut .

You can avoid those problems by adopting a Mediterranean-style diet , which includes lots of immune-boosting foods such as:

• Vegetables .
• Nuts and seeds.
• Whole grains .
• Moderate amounts of lean proteins (fish or poultry) and low-fat dairy.

Just like eating a Western diet, living a sedentary lifestyle is associated with:

• An increased risk for chronic disease.
• An increased risk for obesity.

The antidote to inactivity’s harmful effect is exercise . It’s one of the best immune boosters because it:

• Serves as a stress reliever for some people.
• Reduces the risk for obesity.
• Reduces the risk for chronic disease.

Exercising regularly also leads to:

• Better heart and lung health .
• Improved metabolism .
• Lower blood pressure .
• Better blood sugar control.

The recommended amount of exercise is 150 minutes per week of moderate-intensity activity, like brisk walking. “But even people who get a minimal amount of exercise seem to have improved microbiome diversity, which is associated with better health,” McCarty points out.

Getting More Sleep

Sure, you function if you aren’t sleeping enough . But making it a habit leads to:

• Decreased immune function.
• Increased levels of the stress hormone cortisol.
• Chronic inflammation.

Getting enough sleep, especially at night , is one of the body’s best immune boosters. “We know that the number of circulating (and patrolling) immune cells peaks at night,” Zapata says.

Circulating immune cells alert the body to damage so it can make necessary repairs.

How much sleep do you need? “It varies based on age and other factors. Young people need more sleep than older people. Children need 10 to 12 hours of sleep. Adults need six or seven hours,” Franklin notes.

Minding Nutrient Intake

We all need to consume the right amount of nutrients, which are among the best immune boosters. Many nutrients form the foundation of immune health, such as:

• Omega-3 fatty acids .
• Vitamin D .

How do they help? Take vitamin C : "We know that vitamin C not only regulates white blood cells, but also helps them do a better job of defending the body from viruses and bacteria. Vitamin C is also an excellent antioxidant. It protects our body from inflammation and the negative effects of an overactive immune system,” says Alexander Michels, a researcher at Oregon State University’s Linus Pauling Institute.

Unless you have nutrient deficiency, a healthy and varied diet is all you need to get your fill of nutrients. What if there’s a gap in your diet? “Taking a multivitamin is not a bad thing,” Zapata says, “but getting vitamins in natural ways, from vegetables or fruits, is more potent.”

Will taking supplements boost immune system health if you suddenly get sick? The jury is still out on that one.

When it comes to vitamin C: “We do know that vitamin C, when taken in advance of symptoms, may reduce the duration of the common cold,” Michels says, “but it’s best to get at least the recommended amounts of vitamin C every day to see the most benefits. At least 200 mg per day is acceptable. The Linus Pauling Institute recommends 400 mg a day from diet and supplement sources.”

Getting Recommended Vaccinations

When the body is exposed to a harmful new microbe, it takes time to build up its defenses. “The immune system isn’t prepared when a new virus or new bacteria get into the body. By the time the body makes the tools to fight it, the body has been damaged by infection,” Franklin explains.

Vaccinations are among the best immune boosters because they give the body the upper hand. “They allow the immune system to preview a microbe signature so the body can work better and faster once it actually encounters a pathogen,” Zapata says.

Some vaccinations are recommended annually, such as flu shots . But check with your doctor to see if you’re up to date on other shots including the vaccines for:

• Hepatitis A and B.

And make sure kids are caught up with vaccinations for:

• Chicken pox.
• Diphtheria, tetanus and whooping cough.
• Measles, mumps, rubella.
• Meningococcal disease.

Protecting Yourself From COVID-19

The new COVID-19 vaccines , rapidly developed in a worldwide effort, are now priming the immune systems of people who receive them. Two types of COVID-19 vaccines – messenger RNA and viral vector vaccines – are being administered in the U.S.

The Pfizer and Moderna versions are mRNA vaccines. The mRNA vaccines work by teaching our cells how to make a protein, or a piece of protein, that triggers an immune response inside our bodies, according to the Centers for Disease Control and Prevention. By producing antibodies, that immune response protects us from getting infected if the real COVID-19 virus appears.

“The level of immune response to these vaccines is very high,” says Dr. Tom Frieden, the New York City-based president and CEO of Resolve to Save Lives, an initiative of Vital Strategies. “So they’re really effective vaccines. The mRNA technology is stunningly effective.”

The Johnson & Johnson COVID-19 vaccine, most recently approved by the Food and Drug Administration, is a viral vector vaccine. These vaccines use a modified version of a different, harmless virus as a vector to deliver genetic “instructions” to cells in the body to trigger an immune response, according to the CDC. Although somewhat less likely to stave off infection than the mRNA vaccines overall, the J&J vaccine is particularly effective at preventing severe COVID-19 cases requiring hospitalization.

Limiting Alcohol Intake and Quitting Smoking

Smoking and heavy drinking are very harmful to immunity. “ Excessive alcohol consumption that leads to liver issues will affect the immune system. In people with cirrhosis and liver disease, I’d in many ways consider them immunocompromised,” Zapata says.

“There’s nothing worse you could do for your immune system than smoke,” Franklin says. “While your immune system should be on patrol looking for something it needs to fight, you’ve instead sent it to your lungs, sinus passages, mouth and throat to fight the poison you just ingested. Your immune system can’t fight battles on multiple fronts and do it effectively,” Franklin says.

Changing these habits are among the best immune boosters.

If you drink, limit intake to:

• No more than two drinks per day for men .
• No more than one drink per day for women.

And if you smoke, doctors advise that you try to quit as soon as possible .

How to Optimize Your Metabolism

The U.S. News Health team delivers accurate information about health, nutrition and fitness, as well as in-depth medical condition guides. All of our stories rely on multiple, independent sources and experts in the field, such as medical doctors and licensed nutritionists. To learn more about how we keep our content accurate and trustworthy, read our  editorial guidelines .

Franklin is a family doctor and physician executive for Community Health And Primary Care at OU Health in Oklahoma City.

Frieden is president and CEO of Resolve to Save Lives, an initiative of Vital Strategies, a senior fellow for global health at the Council on Foreign Relations and former director of the Centers for Disease Control and Prevention.

McCarty is the director of the Cellular Immunotherapies and Transplant program at VCU Massey Cancer Center.

Michels is a researcher at Oregon State University’s Linus Pauling Institute, which studies how micronutrients and phytochemicals affect health.

Zapata is an immunologist, infectious diseases specialist and assistant professor at the Yale School of Medicine.

Tags: health , patients , patient advice , diet and nutrition , influenza , Coronavirus , vaccines

Most Popular

health disclaimer »

Disclaimer and a note about your health », you may also like, health benefits of mushrooms.

Janet Helm April 30, 2024

The 23 Best Low-Carb Vegetables

Elaine K. Howley April 30, 2024

Mediterranean Diet Snacks

Ruben Castaneda and Shanley Chien April 26, 2024

What Is a Fast-Mimicking Diet?

Elaine K. Howley April 25, 2024

Best Nutrition Trackers

Elaine K. Howley and Kathleen Zelman April 24, 2024

The Best Superfoods You Should Be Eating

Kathleen Zelman and Julie Upton April 24, 2024

Meal Planning Pro Tips From a Dietitian

Bonnie Taub-Dix April 24, 2024

Atlantic Diet

Janet Helm April 18, 2024

How to Stop Keto Without Gaining Weight

Elaine K. Howley April 1, 2024

What Is the Always Hungry Solution Plan?

Vanessa Caceres March 29, 2024

Should I Get a COVID-19 Booster Before I Travel?

Infectious disease experts weigh in on who should get a vaccine booster and whether the extra shot is a good idea for travel and family gatherings..

• Copy Link copied

To booster or not to booster?

Illustration by Syuzann/Shutterstock

This fall, as my in-their-late-70s Polish mother and Romanian father prepared to make their annual pilgrimage from their adopted California back to the motherlands (a journey they skipped last year due to the pandemic), I started to get a little nervous. I was completely onboard with them reigniting their international travels once they had been fully vaccinated earlier this year. But as reports started to mount about the waning efficacy of the COVID vaccines in the face of the Delta variant and the possible need for a booster shot, especially for more vulnerable populations, the idea of them traveling abroad without the extra coat of COVID armor suddenly felt less safe than several months prior.

But my parents were determined to go. They aren’t getting any younger, for one, and they have properties that needed their attention, and friends and family they hadn’t seen in years. So, we started scrambling for information. Was it worth delaying the trip until after they received a booster? Should they just travel to Europe without a booster and get one when they returned two months later? Since they were fully vaccinated more than six months ago, could their vaccination status actually be considered “expired” or inadequate in some countries in Europe?

As countless vaccinated travelers prepare to hit the road this fall and winter, they may also wonder how a booster shot can and should factor into their trip plans.

“If you’re traveling, it’s an added layer of protection,” says Dr. William Schaffner , medical director of the National Foundation for Infectious Diseases (NFID) and a professor at Vanderbilt University School of Medicine Division of Infectious Diseases. “Travel by its necessity will undoubtedly bring you into close contact with lots of people.”

At press time, the U.S. Centers for Disease Control and Prevention (CDC) recommends a COVID-19 booster for Pfizer-BioNTech vaccine recipients who were fully vaccinated at least six months ago and are at least 65 years of age, or are 18 and older and live in long-term care or a high-risk setting, have underlying medical conditions, or work in a high-risk environment (namely healthcare and frontline workers who interact with patients, clients, students, or customers on a regular basis).

Those who aren’t yet eligible may become so soon. While Pfizer is the only vaccine that currently has U.S. Food and Drug Administration (FDA) approval for a booster shot, Moderna and Johnson & Johnson vaccines are close behind—the FDA is currently looking at the data for authorizing the Moderna and Johnson & Johnson boosters, with announcements expected in mid-October. For the time being, the CDC does not recommend “mixing and matching” vaccines, but that data is also being collected and looked at. For now, the booster should be of the same vaccine administered for the initial dose or doses, per the CDC.

Will those under 65 be advised to get a booster shot in the near future? The recommendation is “likely . . . not too far down the road,” says Dr. Schaffner. “I think we’re moving in that direction.”

What are the benefits of a COVID-19 booster shot?

In late July, the CDC released updated guidance based on new data that had emerged regarding the now-dominant Delta variant as well as other newer coronavirus variants. The agency found that while the three FDA-authorized COVID-19 vaccines—Pfizer, Moderna, and Johnson & Johnson—remain “highly effective” at preventing hospitalization and death, their effectiveness in preventing asymptomatic and mild infection has declined in the face of newer variants when compared with the ancestral strain, which is leading to breakthrough infections among the vaccinated.

Enter: the COVID booster shot

“The group that unequivocally will benefit most from this booster from their own health point of view to minimize the likelihood of them landing in the hospital and having a bad outcome are people over 65 and [who] are immunocompromised,” says Dr. Thomas Russo , chief of infectious diseases at the University of Buffalo’s Jacobs School of Medicine and Biomedical Sciences.

Like Dr. Schaffner, Dr. Russo also believes that a booster shot will ultimately become available to the majority of adults. While the case for getting a booster is strongest for vulnerable groups, Dr. Russo notes there’s also a case to be made for others to consider the booster.

“If you get that third shot not only are you going to help that 65-and-up immunocompromised group from developing more severe disease and more bad outcomes, but you’re [also] going to, to a degree, decrease the amount of those asymptomatic or breakthrough infections as well, which could have important implications for transmissions,” says Dr. Russo.

The booster campaign, however, is not without confusion and controversy. Earlier this month, the World Health Organization (WHO) issued its latest guidance on COVID-19 vaccine boosters , emphasizing that providing boosters risks “exacerbating inequities in vaccine access” by diverting supply from vulnerable populations in some countries that are still working to administer their initial vaccine doses.

The other issue is that the main goal of the vaccination campaigns during the COVID-19 pandemic is to protect against severe illness, hospitalizations, and death, as per the WHO statement on boosters. While the efficacy of the COVID-19 vaccines wanes in the face of newer variants, the breakthrough infections are still predominantly asymptomatic, mild, or moderate COVID-19 cases, meaning that the vaccines are still very good at preventing severe illness and death.

“The majority of infections, hospitalizations, and bad outcomes are in the unvaccinated,” says Dr. Russo. “These boosters are some value added to the fully vaccinated but at the end of the day, the greatest return in investment from a public health point of view is trying to get all those unvaccinated people vaccinated.”

How COVID boosters might affect your travels

At press time, the CDC considers anyone who is two weeks out from having received their second of two doses of the Pfizer or Moderna vaccines or from the one-dose Johnson & Johnson vaccine to be fully vaccinated. Whether or not that will change in time in the face of future variants and as additional data is collected regarding the ongoing efficacy of the vaccines remains to be seen.

There are some signs that those initial doses won’t be enough to be considered fully vaccinated by some countries. This week, Israel became the first country to require a booster shot for citizens and residents to be considered fully vaccinated and to access the country’s COVID Green Pass, which is needed to enter indoor venues. Passes for those who have received two vaccine doses and those who have recovered from COVID-19 are valid for six months after the date of their completed vaccination or recovery.

In Croatia , international visitors are considered fully vaccinated as long as their completed vaccine certificate is no older than 365 days. OK, that’s a full year, but for those who were among the very first to get vaccinated in December 2020 and January 2021, that year is coming up quickly. Austria, too, has a cutoff: 360 days after a double-dose vaccine or 270 days after a single-dose vaccine such as Johnson & Johnson. According to Austrian authorities, COVID booster doses will “extend the validity of vaccination status for an additional 360 days starting on the day of receipt of the booster dose.”

Travelers should pay close attention to whether there is a period of validity for their vaccination status in the destination(s) they plan to visit.

There’s another factor to consider, too.

“Obviously, if you test positive at any time during your travels, that could throw a significant wrench in your travel plans,” says Dr. Russo, referring to the many COVID-19 testing requirements that are now an integral part of the international travel process. (That includes the fact that all international passengers age two and older flying into the U.S. are required to provide proof of a negative COVID-19 test procured within three days before their flight to the U.S.)

Not only does a booster enhance protection for more vulnerable travelers, but for those who want to improve their odds of having mandatory COVID-19 tests come back negative and of not having their trip derailed by a positive result, “those third shots are going to be helpful in that as well,” says Dr. Russo. “I think a booster is a great idea if you’re traveling because who doesn’t want to travel with max protection?”

Is a COVID booster a good idea for holiday gatherings?

Fall leisure travel is one thing; reuniting in close quarters with friends and family for the holidays is a whole other.

“It’s very possible we’ll see a spike this winter, both of COVID and other respiratory infections,” says Saskia Popescu , senior infection prevention epidemiologist at George Mason University.

As we tiptoe into the holiday season, there are several factors to consider. For one, the COVID booster is now recommended for those age 65 and older, as well as for all adults who live or work in higher risk settings. Secondly, the vaccines have yet to be approved for children under the age of 12—though Pfizer this week submitted data to the FDA for approving its vaccine for children 5 to 11 years of age with a decision expected sometime between Halloween and Thanksgiving.

Even if the vaccines get approved for children age 5 and up, many multigenerational families will be facing some decisions about how to safely address gatherings where those who cannot yet be vaccinated are mingling with the vaccinated.

There’s also the issue of those who are unvaccinated by choice. The CDC this week issued a recommendation that unvaccinated individuals delay domestic travel until they are fully vaccinated , and infectious disease experts echoed that sentiment in the context of family gatherings.

When it comes to forthcoming get-togethers, “I really encourage people to keep an eye on what’s going on in their community [with regards to transmission], try to ensure everyone is vaccinated if they’re gathering, and try to infuse some other interventions like masking or doing things outdoors,” advises Popescu.

Dr. Russo recommends laying some ground rules for the holidays:

• For the vaccine eligible, “if they’re not vaccinated, you don’t get together with them, because you’re going to be indoors, [having] food and drink, masks down,” says Dr. Russo.
• “If anyone has any symptoms, they need to bow out,” he adds.
• Have friends and family members do rapid antigen COVID testing prior to coming together. “It’s not foolproof but it would help.”
• For those who are most vulnerable, such as those over 65 and people with underlying conditions, “this is when you want to have max protection—[they should get COVID] boosters if they’re eligible.”
• As for unvaccinated kids, “this is the meal that you want to have the [seperate] kids’ table and max ventilation.” In other words, create some distance especially between unvaccinated kids and more vulnerable attendees.

Associated Press contributed reporting.

>> Next: Is It Safe to Travel With Unvaccinated Kids in the Era of the Delta Variant?

You are using an outdated browser. Upgrade your browser today or install Google Chrome Frame to better experience this site.

Travelers with Weakened Immune Systems

Many chronic illnesses, underlying health conditions, and medicines can weaken a person's immune system, this is called being immunocompromised. If you are immunocompromised and are planning a trip, take steps to prepare for safe and healthy trip.

Before You Go

Make an appointment with your healthcare provider or a travel health specialist  that takes place at least one month before you leave. They can help you get destination-specific vaccines, medicines, and information. Discussing your health concerns, itinerary, and planned activities with your provider allows them to give more specific advice and recommendations.

Make sure you are up-to-date on all of your routine vaccines . Routine vaccinations protect you from infectious diseases such as measles that can spread quickly in groups of unvaccinated people. Many diseases prevented by routine vaccination are not common in the United States but are still common in other countries.

• If you are immunocompromised, you can safely get most vaccines recommended for travelers. However, vaccines may be less effective in people who are immunocompromised.
• Vaccines made from live viruses, such as MMR (measles, mumps, and rubella) and varicella may not be safe for people who are immunocompromised. Talk to your health care provider about your options for protecting yourself against these diseases.
• Yellow fever vaccine is a vaccine made from a live virus. People whose immune systems are very weak, such as people with low T-cell counts due to HIV infection or people receiving cancer chemotherapy, should not receive yellow fever vaccine. If there is a risk of yellow fever at your destination, CDC recommends delaying your trip until your immune system is healthy enough for you to receive the vaccine. Some countries may require the vaccine, even if there is no risk of yellow fever. If that is the case, ask your health care provider about a medical waiver for the vaccine .

Take recommended medicines as directed. If your doctor prescribes medicine for you, take the medicine as directed before, during, and after travel. Counterfeit drugs are common in some countries, so only take medicine that you bring from home and make sure to pack enough for the duration of your trip, plus extra in case of travel delays. Learn more about traveling abroad with medicine .

You may need medicine that prevents malaria . All travelers should take malaria medication when it is recommended for their destination. However, depending on your condition and medications you are taking, you may need to avoid some medications that prevent malaria. All travelers should take steps to avoid bug bites .

Get travel insurance.  Find out if your health insurance covers medical care abroad. Travelers are usually responsible for paying hospital and other medical expenses out of pocket at most destinations. Make sure you have a plan to  get care overseas , in case you need it. Consider buying  additional insurance  that covers health care and emergency evacuation, especially if you will be traveling to remote areas.

Prepare a  travel health kit  with items you may need, especially those items that may be difficult to find at your destination. Include your prescriptions and over-the-counter medicines in your travel health kit and take enough to last your entire trip, plus extra in case of travel delays. Depending on your destination you may also want to pack a mask ,  insect repellent , sunscreen (SPF15 or higher), aloe, alcohol-based hand sanitizer, water disinfection tablets, and your health insurance card.

During Travel

Wash your hands. Regular handwashing is one of the best ways to remove germs, avoid getting sick, and prevent the spread of germs to others. Wash your hands with soap and water. If soap and water are not available, use hand sanitizer containing at least 60% alcohol. 

Choose safe food and drink. Contaminated food or drinks can cause travelers’ diarrhea and other diseases and disrupt your travel. Travelers to low or middle income destinations are especially at risk. Generally, foods served hot are usually safe to eat as well as dry and packaged foods. Bottled, canned, and hot drinks are usually safe to drink. Learn more about how to choose safer  food and drinks  to prevent getting sick.

Protect yourself from the sun. Apply sunscreen with SPF 15 or higher when traveling. Protecting yourself from the sun isn’t just for tropical beaches—you can get a sunburn even if it’s cloudy or cold. You are at the highest risk for UV exposure when you are traveling during summer months, near the equator, at high altitudes, or between 10 am to 4 pm.

After Travel

If you traveled and feel sick, particularly if you have a fever, talk to a healthcare provider and tell them about your travel. 

If you need medical care abroad, see Getting Health Care During Travel .

More Information

CDC Yellow Book: Immunocompromised Travelers

File Formats Help:

• Adobe PDF file
• Microsoft PowerPoint file
• Microsoft Word file
• Microsoft Excel file
• Audio/Video file
• Apple Quicktime file
• RealPlayer file
• Zip Archive file

Exit Notification / Disclaimer Policy

• The Centers for Disease Control and Prevention (CDC) cannot attest to the accuracy of a non-federal website.
• Linking to a non-federal website does not constitute an endorsement by CDC or any of its employees of the sponsors or the information and products presented on the website.
• You will be subject to the destination website's privacy policy when you follow the link.
• CDC is not responsible for Section 508 compliance (accessibility) on other federal or private website.

• Português Br
• Journalist Pass

Mayo Clinic Minute: How to maintain a healthy immune system

Alex Osiadacz

Share this:

The body's immune system protects against bacteria, viruses, toxins and other potentially harmful elements. When your immune system is strong, you may not notice it at work, but when it's weakened, symptoms of illness can soon follow.

Maintaining a healthy body often starts by taking the steps to give your immune system a boost. And this isn't something that can be done quickly.

Watch the Mayo Clinic Minute.

Journalists: Broadcast-quality video natural sound pkg (1:00) is available in the downloads at the end of the post. Please courtesy: "Mayo Clinic News Network." Read the  script .

Between seasonal illnesses and the COVID-19 pandemic, your immune system may be top of mind.

"Return to basic healthy lifestyle principles: Eating well and sleeping, while reducing stress and trying to stay physically active," says Dr. Stephen McMullan , a Mayo Clinic family medicine physician.

Your immune system requires care and is not something you can give a lasting boost overnight, so don't rush to the cabinet for pills or powders.

"I think a misconception is that there are supplements or products out there that can really boost the immune system. Unfortunately, they haven't really had robust evidence that they're highly effective," says Dr. McMullan.

Think about long-term adjustments to your lifestyle: a diet that includes lean proteins, seven to nine hours of sleep nightly, daily exercise, and eliminating stressors in your life. The results can help you stay healthy past seasonal illnesses.

"Healthy lifestyles can also reduce the risk for certain diseases like high blood pressure, heart disease, strokes, cancer and diabetes," says Dr. McMullan.

For the safety of its patients, staff and visitors, Mayo Clinic has strict masking policies in place. Anyone shown without a mask was recorded prior to COVID-19 or recorded in an area not designated for patient care, where social distancing and other safety protocols were followed.

• Mayo Clinic expert stresses importance of vaccinating school-age children for COVID-19 Mayo Clinic Q&A podcast: Innovative procedures for kids with congenital heart disease

Related Articles

How to boost your immune system in weeks and maintain it long-term

• You can't boost your immune system overnight, but you can strengthen it with some simple lifestyle changes.
• When done consistently for several weeks, drinking lots of water, getting enough sleep, and taking vitamin c and zinc supplements can help boost your immune system.
• Some products might claim to boost your immunity quickly but maintaining a healthy lifestyle is the only way to strengthen your immune system long-term. 

When it's working properly, your immune system is an internal defense against harmful germs and infections. However, building a strong immune system doesn't happen overnight.

In fact, strengthening your immune system can take weeks, according to Tulip Jhaveri, MD, a medical microbiology fellow at Brigham and Women's Hospital who specializes in infectious diseases. 

Therefore, a shot of lemon-ginger juice isn't going to protect you from an infectious disease if you already have a weakened immune system .  To boost your immune system quickly, you'll need to plan ahead and consistently follow some general guidelines for at least several weeks. 

Can you improve your immune system in 24 hours? 

If you have a weakened immune system, you will not be able to make a reasonable change in 24 hours. 

The immune system is a complex system that requires many different working parts. Because of that, "there is no quick way to improve it," says Jhaveri. 

That said, if you're looking for the fastest way to give your immune system the best chance of preventing infection, Jhaveri says that drinking plenty of water and getting enough sleep are critical.

But it's important to note that, "it typically takes weeks of regular intervention to have any impact," Jhaveri says. 

How to strengthen your immune system 

If you anticipate being in a situation where you may be exposed to a lot of germs — like if you're taking a flight soon — and want to take measures to protect yourself, here are five ways to boost your immunity:

• Drink plenty of water

"Drinking plenty of water before a flight is important because the higher the altitude, the more the humidity drops, causing considerable loss of fluid," says Jhaveri. 

To function properly, your immune system relies heavily on the nutrients in your bloodstream, which mostly consists of water. Without water, the cells and tissues of your immune system don't receive the nutrients they need. Your immune system also relies on water to flush out germs and waste materials.

The amount of water you need can vary; however you should aim to drink fluids regularly over the course of the day.

• Get enough sleep

"Sleep is also very important as it enables the body to repair itself and get ready for the next day," says Jhaveri.

According to a 2017 study , sleep deprivation makes your body vulnerable to a lot of infectious agents. You should aim to get seven to eight hours of sound sleep a night to help boost immunity.

 If you're about to take a trip, Jhaveri recommends avoiding caffeine right before and during your flight because it can dehydrate and disrupt your sleep schedule.

Exercising may help flush germs out of your lungs and airways, reducing your chances of getting  sick. It also stimulates your immune system and fights stress hormones that can make you ill. 

If you can, try and do some moderate or vigorous exercise for 60 minutes several days a week for several weeks. You can opt for a brisk walk or a bicycle ride around your neighborhood.

• Take vitamin C and zinc

Both vitamin C and zinc improve your defenses against pathogens and are critical for your immunity.  

Deficiencies of these two nutrients are associated with more frequent and more severe cases of several illnesses, including malaria, diarrhea, the common cold, pneumonia, and other respiratory tract infections.  

You can consult your doctor on whether you require these supplements and what dose is appropriate for you. 

• Have some bone broth

Chicken soup made with a bone broth may help clear your respiratory passageways and reduce inflammation, plus it's a pretty good source of protein, according to Harvard Medical School . 

Though bone broth is a bit of a trend and evidence hasn't conclusively pointed to its benefits, protein is a critical nutrient for immunity since it is essential for the functioning of your T-cells, which are a type of white blood cell that play a major role in your immune response.

Long-term solutions to boost your immune system

To maintain a strong immune system long-term, it's important to lead a healthy lifestyle. Jhaveri recommends the following:

• A healthy, balanced diet: Getting all the nutrients and energy you require can help ensure that all your cells, including those that make up your immune system, function well. Jhaveri personally suggests a plant-based diet that focuses on whole foods, because apart from improving your immunity, it can also reduce your risk of chronic diseases.
• Regular exercise: Exercise stimulates your immune system and improves its ability to fight off viral communicable diseases, according to a 2020 study . "You can start with a 30-minute brisk walk three times a week to begin with, eventually increasing it to daily," says Jhaveri. The Centers for Disease Control and Prevention (CDC) recommends 150 minutes of exercise per week.
• Healthy outlets to manage stress: Stress depresses your immune system and raises your risk of illness. " Meditation , connecting with family and friends (virtually, if necessary), practicing good sleep hygiene, and developing and following a set schedule can help reduce your stress levels," says Jhaveri.
• Moderate alcohol intake: Alcohol compromises your immune system and makes it less effective at fighting infections. Jhaveri recommends eliminating alcohol from your diet altogether, if possible.
• Not smoking: Like alcohol, smoking also impairs your immune system. 

Insider's takeaway

Like the other systems in your body, your immune system is a complex network of processes that works best when you provide it  sufficient energy and nutrition to function. 

While several products claim to boost your immunity quickly, the most effective strategy is to consistently maintain a healthy lifestyle by eating a balanced diet, exercising regularly, reducing stress, and avoiding alcohol and smoking.

In fact, according to Jhaveri, "even multivitamins and multiminerals have minimal to no benefit in boosting immunity as was once believed – they're supplements, not substitutes to a well-balanced diet.

"The best way to boost your immunity before a plane ride , or any other high-risk situation, is to get started on those healthy habits — hydration, nutrition, sleep, and exercise are your best bet.

And above all, maintain good hygiene: You can follow these guidelines by the CDC to protect yourself and others from infection:

• Avoid close contact with people, especially if they're unwell.
• Wash your hands with soap and water , or sanitize them with an alcohol-based solution .
• Avoid touching your face.

Related articles from Health Reference:

• How to eat red meat without it harming your health, according to nutritionists 
• Is spicy food good for you? Nutritionists say it may boost your metabolism and increase your life expectancy
• Many health claims about celery juice are false — here are 4 proven benefits backed by science
• Saturated vs. unsaturated fat: why nutritionists say unsaturated fat is healthier 
• How to recognize the symptoms of magnesium deficiency and effectively treat it

• Main content

• Type 2 Diabetes
• Heart Disease
• Digestive Health
• Multiple Sclerosis
• Diet & Nutrition

Supplements

• Health Insurance
• Public Health
• Patient Rights
• Caregivers & Loved Ones
• End of Life Concerns
• Health News
• Thyroid Test Analyzer
• Doctor Discussion Guides
• Hemoglobin A1c Test Analyzer
• Lipid Test Analyzer
• Complete Blood Count (CBC) Analyzer
• What to Buy
• Editorial Process
• Meet Our Medical Expert Board

Every Immune System Booster: From Food to Sleep

• When to Take Them
• Lifestyle Habits

The  immune system  is your body’s defense, helping protect against infection from  harmful pathogens  like bacteria and  viruses . Dietary supplements containing vitamins, minerals, herbs, and other substances are popular immune system boosters. Many people use immune boosters to protect against illness and support the body’s healing process when fighting an infection. 

This article explores the potential benefits of the most popular immune system boosters, including vitamin C, vitamin D, zinc, echinacea, elderberry, and probiotics . It also covers the best ways to build your immune system to support your overall health. 

PeopleImages / Getty Images

What Kinds of Immune System Boosters Are Out There?

There are several immune boosters, and each offers benefits for strengthening your body's natural defense mechanisms. These boosters encompass a range of approaches, including vaccines, nutritious foods, supplements, and lifestyle habits. Immune boosters can support your immune system and reduce the risk of illnesses. Here is an overview of the different types of immune system boosters and their potential benefits.

Vaccines train your body’s immune system to recognize and defend against specific diseases. Many vaccines contain small, harmless pieces of disease-causing germ or a weakened form of the germ itself. When you get a vaccine, your immune system learns how to recognize and fight that particular germ, so if you are exposed to that germ in the future, you do not get sick or have protection from complications of the disease.

Vaccines help protect against many different diseases, including:

• Influenza (flu)
• Pneumococcal (pneumonia)
• Varicella (chicken pox) 

The best way to consume natural immune boosters is through a nutrient-dense diet. Certain foods have immune-boosting properties due to their rich content of vitamins, minerals, antioxidants, and other beneficial compounds.

Incorporating these immune-boosting foods into your diet can provide your body with the nutrients it needs to enhance immune function and strengthen your defense against illnesses: 

• Citrus fruits : Regularly consuming foods rich in vitamin C, like oranges, lemons, and grapefruits, can help reduce the duration of upper respiratory infections such as the common cold.
• Leafy greens : Vegetables like broccoli, kale, and spinach, provide vitamins, minerals, and antioxidants to help your body fight many infections, including COVID-19, pneumonia, bronchitis, and influenza (flu).
• Berries : Blueberries, strawberries, and raspberries are packed with antioxidants that can strengthen the immune system.
• Garlic :  Known for its immune-boosting properties, garlic has antimicrobial and antiviral effects, helping protect against and fight bacterial and viral infections.
• Yogurt : Probiotic-rich yogurt helps maintain a healthy gut microbiome, which may enhance your body’s innate immunity.

Dietary supplements and herbal extracts provide concentrated doses of specific vitamins and minerals that may help support immune function, though they are not necessary if you're eating a balanced diet. Some popular supplements for immune support include:

• Vitamin C : Widely used as an immune booster, vitamin C supplements can support immune cell function and may reduce the severity and duration of illnesses. 
• Vitamin D :  Supplementing with vitamin D can help optimize immune function, especially if you have a vitamin D deficiency. 
• Zinc:  Zinc supplements are known to have antiviral effects, improve vaccination responses, and reduce the risk of lower respiratory tract infections.
• Elderberry extract : Often used to relieve cold and flu symptoms, research shows that elderberry supplements may help reduce the duration of the flu and the  common cold and may prevent complications.  
• Echinacea : Echinacea supplements may stimulate immune function and help fight off infections.

What to Look for When Shopping for Immune Boosting Supplements

When shopping for immune-boosting supplements, exercise caution if you see products that claim to be “immune-boosting” without scientific evidence to support the statement. While legitimate immune-supporting supplements are available, the market is flooded with misleading or unsubstantiated claims. Here are some guidelines to help you make informed decisions:

• Choose supplements from well-established brands known for their quality standards.
• Read the label carefully, checking for specific ingredients that support immune health (e.g., vitamin C, zinc).
• Look for supplements that have undergone third-party testing or have quality assurance seals from ConsumerLab.com, NSF, or U.S. Pharmacopeia (USP).
• Talk to a healthcare provider to determine whether you will benefit from taking "immune boosting" supplements.

Certain beverages, such as green tea, herbal tea, and fresh juices, are a refreshing and flavorful way to support immune health. The following beverages can help keep you hydrated while providing nutrients to help fortify your immune defense: 

• Green tea : Rich in antioxidants, green tea can provide immune-boosting benefits.
• Herbal teas : Certain herbal teas, like chamomile tea, contain beneficial compounds with immune-supportive properties.
• Fresh juices or smoothies : Juices and smoothies made from fresh fruits and vegetables, such as oranges, carrots, and kale, have a high concentration of nutrients easily absorbed by the body to keep your immune system strong. 
• Ginger/turmeric infused water : Ginger has antimicrobial and anti-inflammatory properties, and turmeric contains curcumin —a powerful antioxidant and anti-inflammatory compound with immune-modulating effects. Slice fresh ginger and turmeric root, add them to water, and let it infuse for an hour or longer to enjoy the immune-boosting effects and flavor.

When to Take Immune System Boosters

Foods that contain immune-boosting nutrients like  vitamin C and probiotics can help strengthen your immune system but cannot guarantee complete protection from getting sick. There are certain times when you may benefit from taking immune system boosters, such as: 

• After spending time with a sick person
• When you’re experiencing signs of low immunity
• When you feel the initial symptoms of sickness (e.g., runny nose, sore throat, fatigue)
• When you’re sick and want to help your body heal 

When you’re sick, immune boosters may help relieve symptoms and support your body’s healing process. Vitamin C and zinc, for example, may help reduce the duration and severity of  common cold  symptoms and are known for their relatively quick impact.

If you have signs of low immunity or are immunocompromised due to an underlying medical condition (e.g., rheumatoid arthritis, cancer), immune boosters may help enhance your immune function and strengthen your body’s ability to fight infections. 

Signs of a Weak Immune System

Certain signs can indicate your immune system is weak and could use a boost, including:

• Frequent infections (e.g., respiratory infections, urinary tract infections, skin infections) 
• Delayed or prolonged recovery from infections or illnesses 
• Chronic fatigue, even with adequate sleep and nutrition 
• Frequent digestive troubles (e.g., diarrhea, gas, constipation) 
• High or chronic stress 
• Wounds (e.g., cuts, scrapes) take longer to heal than usual 

Lifestyle Immune System Booster

Healthy lifestyle choices are the best way to build and strengthen your immune system. To optimize your immune function, aim to:

• Exercise regularly : Regular physical activity can enhance immune function and support your overall health.
• Get enough sleep : Sleep allows your body to rest, repair, and recharge. Lack of sleep increases the risk of infection, and long-term sleep problems increase the risk of chronic disease.
• Maintain a healthy weight : Excess body weight or obesity can contribute to chronic inflammation, impair immune function, and may reduce the effectiveness of vaccines. 
• Manage stress effectively : Chronic stress can suppress immune function and make you more vulnerable to infections and illness. Stress-reducing activities (e.g., breathwork, meditation) can help lower stress levels.
• Eat a nutrient-dense diet : Consuming a variety of whole foods, including fruits, vegetables, lean proteins, whole grains, and healthy fats, can help strengthen your immune system, reduce inflammation, and provide the building blocks for a robust defense against infections.
• Quit smoking and limit alcohol : Alcohol and smoking can weaken the immune system and increase the risk of infection and chronic diseases. 

Vitamin C, zinc, echinacea, vitamin D, and elderberry extract are popular supplements that may shorten the duration of certain illnesses, such as the  common cold  or the flu. Consult a healthcare provider for personalized advice and guidance around supplements based on your needs. 

Although immune boosters can be helpful, keeping your immune system strong is a continuous process, not an instant fix. Healthy lifestyle habits—including a nutrient-dense diet, regular exercise, adequate sleep, stress management, and healthy body weight—are ideal for maintaining a robust immune system. 

National Institutes of Health: Office of Dietary Supplements. Dietary supplements: What you need to know .

U.S. Department of Health and Human Services. Vaccines protect you . 

Mitra S, Paul S, Roy S, et al. Exploring the immune-boosting functions of vitamins and minerals as nutritional food bioactive compounds: A comprehensive review .  Molecules . 2022;27(2):555. doi:10.3390/molecules27020555

NIH National Library of Medicine. Common colds: Does vitamin C keep you healthy? .

Calder PC. Foods to deliver immune-supporting nutrients . Curr Opin Food Sci . 2022;43:136-145. doi:10.1016/j.cofs.2021.12.006

Khalid W, Arshad MS, Ranjha MMAN, et al. F unctional constituents of plant-based foods boost immunity against acute and chronic disorders . Open Life Sci . 2022;17(1):1075-1093. doi:10.1515/biol-2022-0104

Govers C, Berkel Kasikci M, van der Sluis AA, Mes JJ. Review of the health effects of berries and their phytochemicals on the digestive and immune systems . Nutr Rev . 2018;76(1):29-46. doi:10.1093/nutrit/nux039

Verma T, Aggarwal A, Dey P, et al. Medicinal and therapeutic properties of garlic, garlic essential oil, and garlic-based snack food: An updated review . Front Nutr . 2023;10:1120377. doi:10.3389/fnut.2023.1120377

Ashraf R, Shah NP. Immune system stimulation by probiotic microorganisms . Crit Rev Food Sci Nutr . 2014;54(7):938-956. doi:10.1080/10408398.2011.619671

Wieland LS, Piechotta V, Feinberg T, et al. Elderberry for prevention and treatment of viral respiratory illnesses: a systematic review . BMC Complement Med Ther . 2021;21(1):112. doi:10.1186/s12906-021-03283-5

Aucoin M, Cardozo V, McLaren MD, et al. A systematic review on the effects of Echinacea supplementation on cytokine levels: Is there a role in COVID-19? . Metabol Open . 2021;11:100115. doi:10.1016/j.metop.2021.100115

Wang S, Li Z, Ma Y, et al. Immunomodulatory effects of green tea polyphenols . Molecules . 2021;26(12):3755. doi:10.3390/molecules26123755

Sah A, Naseef PP, Kuruniyan MS, Jain GK, Zakir F, Aggarwal G. A comprehensive study of therapeutic applications of chamomile . Pharmaceuticals (Basel) . 2022;15(10):1284. doi:10.3390/ph15101284

Zhou X, Afzal S, Wohlmuth H, et al. Synergistic anti-inflammatory activity of ginger and turmeric extracts in inhibiting lipopolysaccharide and interferon-γ-induced proinflammatory mediators . Molecules . 2022;27(12):3877. doi:10.3390/molecules27123877

Carr AC, Maggini S. Vitamin C and immune function . Nutrients . 2017;9(11):1211. doi:10.3390/nu9111211

Penn Medicine. 6 signs you have a weakened immune system .

Centers for Disease Control and Prevention. Six tips to enhance immunity . 

Garbarino S, Lanteri P, Bragazzi NL, et al. Role of sleep deprivation in immune-related disease risk and outcomes . Commun Biol . 2021;4(1):1304. doi:10.1038/s42003-021-02825-4

By Lindsay Curtis Curtis is a writer with over 20 years of experience focused on mental health, sexual health, cancer care, and spinal health.

Whip Your Gut Into Shape: Try These 12 Probiotic Foods to Boost Your Digestive Health

Foods rich in probiotics can help bolster your immune system.

• Registered Dietitian
• Certified Diabetes Care and Education Specialist
• New York University, BS in Nutrition & Dietetics
• Russell Sage College, MS in Applied Nutrition

Fermented foods are a great source of probiotics.

So much of your health starts with your stomach -- your gut microbiome is connected in many ways to your overall physical well-being, including aspects you might not expect, such as cardiovascular disease and mental health .

You've probably heard of  probiotics  and how essential they are for a healthy gut and overall well-being. These living microorganisms can help promote the growth of good bacteria in your gut. 

Probiotics have been associated with reducing depression, promoting heart health, boosting the immune system and improving skin. One theory behind why probiotic foods improve our overall health is that good gut bacteria can help promote healthy metabolism, which can prevent a wide array of disorders, such as obesity and diabetes.  

Best probiotic foods for a healthy gut

If you're interested in getting more probiotics in your diet for gut health , below are 12 excellent probiotic foods, without Googling  "foods for healthy gut." In addition to these foods, you might also try probiotic supplements . Look for labeling that says "contains live cultures" or "contains active cultures" in these common probiotic foods.    

Yogurt 

A standby for getting more probiotics is to eat yogurt with live and active cultures. Some yogurts are even advertised to help aid in digestion or promote their probiotic content. According to Harvard Medical School , yogurt usually has L. acidophilus bacteria. 

Yogurt is a good option because it's easy to find, you can buy any flavor to match your preference and you can eat it right out of the container.    

Kimchi 

Kimchi is a traditional Korean favorite made by fermenting vegetables with probiotic lactic acid bacteria. Kimchi can give you that probiotic punch, along with healthy foods like vegetables (most commonly napa cabbage, carrots, scallions and radish), garlic, red pepper powder, ginger and other spices. It makes a wonderful side dish and is traditionally served with steamed rice.

Kimchi is associated in research with anti-cancer, anti-obesity, colorectal health, cholesterol reduction, anti-aging, brain health, immune health and skin health properties. 

Pickles 

You might be surprised to learn that pickles can contain probiotics. You have to make sure to buy fermented pickles, though -- they're usually found in the refrigerated section of the health food aisle. Some brands even advertise probiotic content. They trend under the term "healthy pickles," but be sure to read the labels to ensure they contain probiotics. You can even make them at home. Some people even drink or make use of the juice the pickles are fermented in. Note that jarred pickles tend to be high in sodium. 

Sourdough 

Sourdough starter has lactic acid bacteria. The starter is the environment where yeast and good bacteria grow by consuming water and flour. Natural prebiotics and probiotics are listed in research as  one of the benefits of sourdough bread . It's also linked to better blood glucose control, reduced cholesterol, a lower risk of diabetes, reduced cardiovascular disease risk and improved weight control. Also, it makes a pretty good sandwich.  

Kefir 

Kefir is a fermented milk made using kefir grain. It starts as a normal cow's or goat's milk, and then a grain-like yeast and lactic acid bacterial colony called kefir is added to the milk. The mixture is left to ferment for around a day, and then the milk is filtered from the grains, leading to the kefir drink. The resulting drink is a powerful probiotic that packs more probiotics than yogurt.  

Kombucha 

Kombucha is a health drink that's made its way more into the mainstream in recent years. You can find it in the drink aisle at major grocery stores. This drink is actually a fermented tea, so you're getting the health benefits of tea with the probiotic boost of a fermented beverage. It's made by adding strains of bacteria, yeast and sugar to either black or green tea, which leads to the drink's probiotic-happy atmosphere. It ferments for about a week or more until it grows a mushroom-type texture on top. The mushroom gets filtered out to make new kombucha. 

Sauerkraut 

This German comfort food is a fermented cabbage made by lacto-fermenting the vegetable in its brine and some salt. As part of the traditional fermentation process, probiotics are in the end product.       

But this is another product where you have to buy probiotic sauerkraut or make your own. Many brands use vinegar and sugar or are pasteurized, which reduces the growth of bacteria and kills probiotics. Common canned sauerkraut is usually made with vinegar, or it's pasteurized (or both).     

Miso soup 

This Japanese comfort food is served as a side to many meals. Miso is a paste typically made from fermented soybeans and works as a condiment to make sauces, spreads and soup stock. Miso soup uses this paste for the stock. Because miso is another fermented food type, it packs the probiotic punch. Miso soup works great with larger meals or makes a nice, light lunch on its own.   

Apple cider vinegar  

Apple cider vinegar is twice-fermented apple juice. Apple cider vinegar has been making its rounds for years as a popular health supplement. It has natural probiotics from the fermentation process. Cleveland Clinic states that most studies on apple cider vinegar's benefits are small, but many people also use it for anything from calming acid reflux to weight loss. It has a strong flavor, so if you don't like taking it directly, add it to salad dressing, marinades or pickling. 

Some cheese 

Certain types of cheeses have probiotics. According to Harvard Health , aged cheeses and not heated afterward tend to have probiotics. Examples include Swiss, Gouda, cheddar, Edam, Gruyere, cottage cheese and provolone. So the good news is that many popular cheese types have probiotics, including a healthy bowl of cottage cheese with some fruit added.  

Pickled vegetables  

Along the same lines as the kimchi and pickles above, you can also look into any healthy pickled vegetables that list as having probiotics. One idea is to look into lacto-fermented escabeche, a pickled dish from Mexico that can contain all vegetables. Or you can make a fermented Giardiniera, an Italian pickle relish. Using fermented pickled vegetables is also a great way to shop locally and preserve vegetables for use out of season.

Buttermilk may seem like a drink out of Little House on the Prairie, but traditional buttermilk can be an excellent source of probiotics . Buttermilk covers different types of fermented dairy beverages, but traditional buttermilk is the liquid skimmed out of the butter-making process. The trick is to avoid cultured buttermilk, which is the most common type in supermarkets and usually does not have probiotics.    

Nutrition Guides

• Best Meal Kit Delivery Service
• Best Healthy Meal Delivery Service
• Best Cheap Meal Delivery Service
• Hungryroot Review
• EveryPlate Review
• Best Vegan Meal Delivery Service
• Best Vegetarian Meal Delivery Service
• Best Keto Meal Delivery
• Best Grocery Delivery Service
• Fresh N Lean Review
• Blue Apron vs. Hello Fresh
• Best Weight Loss Programs
• Optavia Diet Review
• Noom Diet Review
• Nutrisystem Diet Review
• Weight Watchers Diet Review
• Noom vs. Weight Watchers
• Best Multivitamins
• Best Multivitamins for Men
• Best Multivitamins for Women
• Best Creatine Supplements
• Best Probiotics
• Best Supplements to Gain Weight
• Best Vitamin Subscription
• Best Vitamins for Energy
• Best Vitamins and Supplements for Joint Health
• Best Vitamins for Healthy Hair, Skin and Nails

The 9 Best Fruits and Vegetables for a Healthy Immune System, According to RDNs

They've got fiber, vitamins, antioxidants, and so many more immunity-boosting nutrients.

Cold and flu season brings immunity to the top of everyone’s mind—but honestly when isn’t immune health important ? While many turn to dietary supplements to support their immune system (like vitamin C or zinc supplements), all of the immune-boosting nutrients we need can actually be found right in the produce section of the supermarket. 

Fruits and vegetables are naturally rich in a variety of immunity-supporting nutrients that help the body fight off the bacteria and viruses that cause us to get sick. Here are some of the all-time best fruits and vegetables to eat for immunity, based on their powerful nutrients and how to eat them all year long.

Related: Exercise Is Essential for a Strong Immune System—These Health Experts Explain How Movement Can Boost Immunity

Why Fruits and Vegetables Benefit Immune Health

“Eating a well-balanced diet rich in a variety of fruits and vegetables is an important component of supporting immunity,” says Colette Micko, RDN , registered dietitian at Top Nutrition Coaching . This is because fruits and veggies meet many of the nutritional criteria of an immune-boosting food. “An immune-boosting food is one that is both hydrating, and rich in vitamins, minerals, and phytochemicals (chemical compounds found in plants),” Micko explains.

Key Nutrients of Immune-Boosting Produce

As the ultimate hydrator, water supports virtually every body system, including the immune system. This is because one of the many roles it plays in the body is aiding waste removal and detoxification. This helps to flush away any unwanted pathogens that may lead to illness. Plus, it helps to maintain moist, healthy protective tissues in the skin, eyes, mouth, and nose, all of which are our first line of defense against unwanted microorganisms.

One of the most influential immune modulators in the body is the gut microbiome —a community of over a trillion microorganisms living in the large intestine. In fact, the gut microbiome has been tied to the expression of a variety of chronic diseases ranging from type 2 diabetes to heart disease and even eczema—as well as acute illness like flu and cold. Fiber, especially soluble fiber, acts as a prebiotic , or food for our healthy gut bacteria in the microbiome, helping to keep the community strong and functional. All fruits and vegetables in their whole, unprocessed form will contain some amount of soluble fiber (although these are some of the highest-fiber fruits you can eat.)

There are so many vitamins that support optimal immune health with the top contenders including vitamins A , B6, C, D, and E. All of these work to support immunity through their antioxidant properties. Antioxidants not only help reduce systemic inflammation but also target oxidative compounds (hence their name) like free radicals that can make us sick. 

Related: How Much Vitamin C You Need Every Day—and the Best Ways to Eat It, According to Nutrition and Immunity Experts

A handful of minerals also champion the immune system including zinc, iron , and selenium. “ Minerals such as zinc help to support the growth and normal functioning of our immune cells while selenium boosts white blood cell production,” says Micko. Zinc and selenium also act as antioxidants in the body.

Plant Compounds

“There are specific compounds found in fruits and vegetables called phytonutrients that help reduce the chances of viruses and bacteria multiplying in your body,” Micko says. There are over 8,000 of these bioactive nutrients, also called plant compounds, currently known to scientists—all of which are considered immunomodulators that reduce inflammation and target free radicals. Anytime you’re eating plant food, including fruits and vegetables, you’re also consuming a variety of these bioactive compounds. “These phytonutrients are what give fruits and vegetables their color and smell (different colors represent different antioxidants and phytochemicals) which is why ‘eating the rainbow’ is important for optimizing immune health,” Micko adds.

Related: Fortify Your Immune System With These Healthy Foods High in Quercetin

"An immune-boosting food is one that is both hydrating, and rich in vitamins, minerals, and phytochemicals."

Colette Micko, RDN

Top fruits and veggies for immune health.

While all fruits and veggies will support immunity through their various water, fiber, and phytonutrient contents, some stand above the rest thanks to their unique combination of immune-boosting nutrients. Here are nine of the best fruits and vegetables for immune health you can eat all year around.

Red Bell Peppers

Sweet-and-Sour Pepper and Ricotta Toasts

“Red bell peppers are a great source of vitamins C and E. Just half a cup of sliced red bell peppers provides more than 100 percent of the recommended daily amount of vitamin C,” says Micko. These slightly sweet peppers are also chock-full of water, fiber, and plant compounds. Red bell peppers are the perfect addition to a savory stir fry, refreshing salad, or pasta dish.

Broccoli Pesto Pasta

This cruciferous veggie is an immune-boosting powerhouse in its own right thanks to its soluble fiber and vitamin A, B6, and C content. And thankfully, there are so many tasty ways to use broccoli in the kitchen from soups and stews to omelets, pasta, and rice dishes.

(Non-Alcoholic) Ginger-Grapefruit Shrub

While all citrus fruits deserve a mention in a list of immune-supporting foods, grapefruit gets a special shoutout in particular, thanks to its hefty amounts of vitamin C. One grapefruit contains well over 100 percent of your daily needs, plus soluble fiber, water, and vitamin A. Grapefruit can of course be enjoyed simply with a spoon (people typically eat about half), but it also adds a fruity, acidic bite to salads, sauces, and a variety of baked goods.

Good Morning Green Smoothie

“ Spinach is a rich source of antioxidants (specifically vitamins A, C, and E), as well as a good source of iron,” says Micko. These nutrients combined with the fiber and plant compounds also found in spinach make it an excellent choice for those looking to bolster their immune system.

Blackberries

Mixed Berry Baked Oatmeal

Similarly to citrus, all berries are exceptional immune-boosting fruits, but it’s time to spotlight the often overlooked blackberry . While this dark berry is rich in water, vitamin C, and plant compounds, its fiber content really sets it apart. With a whopping eight grams per cup , blackberries support a thriving gut microbiome, and thus an equally flourishing immune system.

Spring Green Salad With Avocado and Pistachios

As an excellent source of plant compounds and vitamins C and E, avocado is certainly an immune-booster. But did you know that avocado is one of the best sources of soluble fiber available? Its prebiotic power bodes well for both our immune systems and gut health. Add this mild and creamy green fruit to salads, wraps, sandwiches, burgers, eggs, spring rolls, and so much more.

Ginger-Miso Broth With Wilted Greens

There’s a reason ginger shots have become super trendy in recent years to strengthen immunity. “ Ginger root contains a variety of antioxidants that help reduce inflammation and has natural antimicrobial and antibiotic properties to help ward off infection,” Micko explains. But you really don’t need to buy ginger shots (or pull out the juicer to make them at home). Instead, cook and bake with fresh ginger to reap all its healthy benefits. This pungent root is a fantastic addition to stir fries, soups, rice dishes, proteins, and also many sweet treats from sorbet to baked goods to cocktails (and mocktails).

Related: 6 Healthy Perks of Sipping Ginger Tea (Iced or Hot), According to RDs

Kiwi-Cucumber Relish

Kiwifruit, more commonly known as kiwi , is a great addition to your immune health regimen as it’s loaded with fiber, plant compounds, water, and vitamins C and E. This tropical fruit is perfect in smoothies, fruit salads, chia pudding, and even savory marinades.

Garlic-and-Herb Potato Salad

As a potent source of phytonutrients, garlic also makes this list of immune-boosting fruits and veggies. But how you consume your garlic is actually really important to reap the full benefits. “Crushed, chewed, or finely chopped garlic releases a chemical component called allicin that increases white blood cell production, making your immune system better equipped to fight infection,” says Micko, adding that “regular consumption of garlic has been shown to reduce cold symptom duration and reduce the risk of getting sick .”

Nutrition Is Just One Piece of the Immunity Puzzle

Eating a wide variety of healthy foods , including these excellent fruits and vegetables, is a key factor for helping your body prevent and fight sickness. However, Micko reminds us that no single, magic fruit or habit works on its own. "While nutrition is an important component of optimizing immune system function, it is just one piece of the puzzle," she says. "Lifestyle factors such as adequate sleep, managing stress, regular physical activity, and minimizing alcohol also play a key role.”

Related: How to Make Immunity-Boosting Meals in 6 Simple Steps, According to an RD

For more Real Simple news, make sure to sign up for our newsletter!

Read the original article on Real Simple .

• India Today
• Business Today
• Reader’s Digest
• Harper's Bazaar
• Brides Today
• Cosmopolitan
• Aaj Tak Campus
• India Today Hindi

Improve your immunity: 7 science-backed tips to feel your best

Though there are many uncontrollable factors, like ageing and physical immobility, that impair our immunity, one can still take several measures to boost their immune system..

Listen to Story

Your immune system is like your body’s personal arm – it is always on guard and protects you from infections and diseases. Primarily, it fights off infections, helps you heal faster, and identifies and eliminates abnormal or damaged cells.

Of course, you need a strong immune system for overall health and survival. If you are someone who falls sick often, you should certainly be doing something to strengthen your immunity.

Though there are many uncontrollable factors, like ageing and physical immobility, that impair our immunity, one can still take several measures to boost immunity. Our immune system, experts say, is rather complex. Hence, there's no magic bullet or a dedicated pill to fix it.

Maintaining overall wellness and leading a healthy lifestyle can help, apart from getting vaccines on time, which is a pivotal step to building immunity against a bevy of infections and diseases.

1. Watch what’s on your plate

Inflammation is an important part of our immune response, but it can also wreak havoc on our body.

It helps trap viruses and bacteria and also aids in healing tissues. But if this process of inflammation is constant, triggered by glucose and fats, it can be detrimental to health, leading to issues like diabetes, liver disease and heart problems.

5. Sleep well

A good sleep schedule is essential for a strong immune system . Seven-eight hours of sleep reduces the risk of infection and chronic inflammation.