How to Improve the Immune System in My Body

Your immune system is your body's first and last line of defense against viruses, bacteria and illness. Exposure to new germs strengthens your immune system by developing your body's resistance against future encounters with similar germs. White blood cells, mucus membranes and respiratory strength are just a few parts of your interconnected immune system. The multifaceted nature of this system means you can't strengthen it the same way you might strengthen a single muscle. However, you can support your immune system to its fullest capacity through a health lifestyle.

Instructions

• 1

  Eat more darkly colored fruits and vegetables. Fruits and vegetables are important sources of disease-fighting antioxidants. While all produce offers some nutritional value, the antioxidant concentration is highest among darker fruits and vegetables like berries, spinach and kale. A 2002 study published in the Journal of Nutrition, determined that antioxidants are critical to regulating healthy cell growth. Increasing consumption of these tasty items boosts your immune system's capacity to fight off disease, infection and even some types of cancer.

• 2

  Exercise moderately for 30 minutes at least five days a week. As your heart rate rises during exercise, you expedite the movement and distribution of important immune supporting blood cells and nutrients throughout your body that fuel your immune system. You don't need to run a marathon every day to reap the immune benefits of regular exercise. According to the Cleveland Clinic, briskly walking for just 30 minutes increases your T cell production, a natural fighter against unwanted bacteria and viruses.

• 3

  Relax. Stress is an inevitable part of life, but that doesn't mean your health has to suffer. Social stress is more damaging than you may think. A study conducted at Harvard compared two groups of rats, those who were physically stressed and those who were socially stressed by sharing a cage with an aggressive bully rat. The results showed that the socially stressed rats were twice as likely to become sick as the physically stressed rats, who were deprived of food and water for extended periods. Take time each day to decompress, even if you only spend 20 minutes walking the dog or 30 minutes practicing yoga, find time to focus on nothing but the present.