When the days get shorter and temperatures drop, there’s nothing we’d rather do than stay in bed. But the actions we take on a daily basis are vital for our overall well-being—including the state of our immune system. “The immune system is deeply interconnected with other systems, especially the gut, which houses over 70% of immune cells,” says Chloe Ward, functional nutrition practitioner. “Actions like eating nutrient-dense foods, managing stress, prioritizing sleep, and staying active can bolster immunity by reducing inflammation, supporting gut health, and improving the body’s ability to fight off infections.” That’s why it’s so important to avoid a sedentary lifestyle.
Living an active and healthy life is much easier said than done, though. With these easy, expert-approved habits, however, you might just find tangible ways to protect yourself, your gut, and your overall immunity.
- Chloe Ward is a functional nutrition practitioner and certified health coach, specializing in gut health
- Dr. Amy Myers is a leader in functional medicine and gut health and a New York Times bestselling author
4 Healthy Habits to Strengthen Your Immune System
Prioritize Gut Health
Gut health is the most important priority when it comes to immunity-boosting habits, according to Dr. Amy Myers, functional medicine expert. “Think of your immune system as the army inside your body,” she says. “When this army is strong and supported by a healthy gut, it has the tools to fight off attacks. However, when your immune system is weak, it is vulnerable to these attacks. You cannot have a healthy immune system without a healthy gut.”
That’s why it’s so important to feed your body gut-healthy foods, Ward adds. “Include fermented foods like sauerkraut, kimchi, and kefir in your diet to increase beneficial gut bacteria, which play a crucial role in regulating the immune response.” In addition, focus on consuming prebiotic-rich foods—such as asparagus, garlic, and bananas—to promote a healthy gut lining.
Practice Breathwork and Mindfulness
Believe it or not, practicing mindfulness can have a major impact on boosting your immunity. “Engaging in practices like deep breathing or gratitude journaling can reduce stress, which can otherwise suppress immune function by increasing cortisol levels,” Ward says. “Tools like diaphragmatic breathing can also improve oxygen delivery and cellular health.” Consider embedding these habits into your daily routine—for example, spend 10 minutes meditating before bedtime.
Get Substantial Sleep
Sleep is more than just respite from a long day—sleep is an essential part of maintaining your overall health, Dr. Myers explains. “Sleep is a vital part of learning, memory retention, and even detoxifying your body,” she says. “Inadequate sleep can impact your heart, brain, slow down your metabolism, cause depression and anxiety, and weaken your immune system and gut health.” Focus on developing a nightly routine that promotes sleep and relaxation, like avoiding too much screen time before hitting the hay.
Effectively Manage Stress
While effectively managing stress can be a challenge, the payoff is well worth it. “Prolonged stress leads to elevated cortisol levels, which, over time, can suppress immune function by weakening the body’s ability to produce adequate immune cells, such as lymphocytes (white blood cells),” Ward explains. “This makes it harder for the body to mount an effective immune response, leaving it more vulnerable to infections and chronic illness.” There’s a plethora of ways you can help manage stress: journaling, taking walks, meditating, and talking to a mental health clinician are just a few options that might be available to you.
Unhealthy Habits That Weaken Your Immunity
Just like there are habits that boost your immune system, there are also those that can weaken it, Dr. Myers says. “Harmful habits such as smoking, excessive alcohol consumption, and a sedentary lifestyle can contribute to inflammation and lower immune defenses,” she says. “Poor nutrition—particularly diets lacking essential vitamins and minerals like vitamin C, vitamin D, and zinc—can impair optimal immune function. Chronic sleep deprivation and high stress levels can raise cortisol, a hormone that suppresses immune responses.”
Similarly, unhealthy sleep habits can have a major negative effect on your body’s immune system, Ward says. “Sleep deprivation reduces the production of cytokines, proteins that help fight infection, and weakens overall immune cell function.” If you’ve been subscribing to some of these unhealthy habits, don’t worry—there’s no wrong time to make some changes.
