How to Boost Immunity and Lower Your Infection Risk

Boost Immunity

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Boost Immunity & Lower Your Infection Risk

A strong immune system is your best defense against infection—but there are lifestyle habits and dietary habits to help you boost immunity and lower your infection risk. Read on to find out more.

Good Sleep Habits

Getting enough restorative sleep is key for keeping your immune system functioning properly. Most adults need 7-9 hours per night. How much and when you sleep can be key to preventing exhaustion and stress, both of which can compromise your immune system and make you more susceptible to infection.

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Regular aerobic exercise three to five times a week can help boost your immunity and reduce your risk of infection. Aerobic activity gets your respiratory and cardiovascular systems going and encourages regular circulation, which helps white blood cells keep infection at bay.

Reducing Stress

Stress-reduction strategies, such as positive thinking, meditation, and yoga, can help reduce the negative effects of an increased stress level, including an impaired immune system that may lead to an increased risk of infection or prolong existing illnesses.

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Healthy Diet

Axeing unhealthy foods and opting for nutrient-dense foods can help you strengthen your immune system. Foods such as fruits, vegetables, whole grains, proteins, and healthy fats build the nutrients in your body and help your cells fight off infection. Focusing on a balanced diet can also help ward off inflammation, which has been linked to chronic diseases, as well as viruses and bacteria.

Supplementation & Vitamins

In addition to diet and lifestyle, vitamins and supplements can help boost your immunity. Vitamin C and zinc are essential minerals for boosting your immunity and helping your body fight off infection. Vitamin D and probiotics also play their part in regulating and activating the immune system.

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Echinacea is a plant-based supplement that helps reduce inflammation and increase immune system functioning. It helps to fight against common colds and viruses, as well as other bacteria.


Garlic contains sulfur compounds that fight against viruses and bacteria. A few cloves per day in your meals or take it in the form of capsules or tablets can help boost the immune system.


Caring for your health and boosting your immune system is key to fighting off infection and can help you lower your risk of diseases caused by viruses and bacteria. Taking small steps—like exercising, focusing on nutrition and adequate sleep, adding supplements, and reducing stress—can be beneficial in giving your immune system a healthy boost.