Published by PMR of NY & CT
If it seems like you catch every cold that moves through your office or your child's classroom, you have probably wondered how to strengthen your immune system. Store shelves are full of gummies, powders and shots that promise to help, but your immune system isn't a single switch that a product can flip.
What makes a real difference is less exciting and more reliable: enough sleep, regular activity, a varied diet, stress management and staying up to date on vaccines.
What a stronger immune system really means
Your immune system is a network of cells, tissues and organs that recognizes and fights germs. Stronger doesn't mean more reactive: allergies and autoimmune conditions involve an immune system that overreacts or misfires. The goal is balance, and several things are known to wear it down:
- Smoking, which damages the lungs' natural defenses
- Heavy drinking
- Ongoing short sleep or long-term stress
- Chronic conditions such as diabetes that are not well controlled
If you smoke, quitting is one of the best things you can do for your immune health. For free help, call 1-800-QUIT-NOW to reach your state's quitline.
How to strengthen your immune system day to day
No single habit does it all. These work best together.
Get enough sleep
The link between sleep and immunity is well studied. Research suggests that people who regularly sleep too little are more likely to get sick after exposure to a cold virus. The CDC recommends at least 7 hours a night for adults.
Keep a steady sleep schedule and a cool, dark bedroom. If pain keeps waking you up, our pain management team can help find the cause.
Keep moving
Regular, moderate activity supports your heart, lungs and mood, and research suggests it may support immune function too. For adults, the CDC's target is 150 minutes or more of moderate activity a week, such as 30 minutes of brisk walking on five days.
If back, knee or joint pain makes regular exercise hard, physical therapy can help you build a routine you can stick with.
Eat a varied diet
Immune cells rely on nutrients such as protein, zinc and vitamins A, C, D and E, and food supplies most of them. Build meals around vegetables, fruits, whole grains, beans, nuts and lean protein, and limit highly processed foods and sugary drinks.
Manage stress
Short bursts of stress are normal, but research suggests long-term stress can dampen immune responses. Regular activity, time with people you care about and simple breathing exercises can all help.
If stress or low mood feels overwhelming, a counselor or your doctor can help. If you are in crisis or thinking about suicide, call or text 988 (Suicide & Crisis Lifeline) or call 911.
Stay up to date on vaccines
Vaccines train your immune system to recognize specific germs ahead of time. A yearly flu vaccine lowers your risk of flu and its serious complications. Depending on your age and health, you may also need vaccines for COVID-19, pneumonia, shingles or RSV, or a tetanus booster. Recommendations are updated regularly, so ask your doctor or pharmacist which ones you are due for, and your child's pediatrician about theirs.
Frequent handwashing doesn't change your immune system, but it does cut down on the germs it has to fight.
Be wary of quick fixes
Dietary supplements do not need FDA approval for safety or effectiveness before they are sold, and high doses of some vitamins and minerals can cause harm or interact with medicines.
A supplement may help fill a specific gap, such as vitamin D for someone with low levels. Check with your doctor or pharmacist before you start one, especially if you take medicines, are pregnant or have a chronic condition.
When frequent infections need a doctor
Knowing how to strengthen your immune system with daily habits helps most people, but some patterns need a medical look. Talk with your doctor if you:
- Get infections that are frequent, severe or slow to clear
- Need antibiotics often, or infections keep coming back after treatment
- Have unexplained fevers, night sweats or weight loss
If you get a fever during chemotherapy or while taking other medicines that weaken the immune system, call your care team right away. Call 911 for trouble breathing, chest pain, confusion, bluish lips or a fever with a stiff neck. Also call for anyone with an infection who seems very sick, with fast breathing, a racing heart or clammy skin, which can signal sepsis.
Frequently asked questions
Do vitamin C or zinc supplements prevent colds?
For most people, taking vitamin C regularly does not prevent colds, though research suggests it may shorten them slightly. Zinc lozenges started early may shorten a cold for some people, but the evidence is mixed and zinc can cause nausea. Avoid zinc nasal sprays, which have been linked to a lasting loss of smell.
Should you exercise when you have a cold?
Many clinicians use a simple neck check. If your symptoms are above the neck, such as a runny nose or mild sore throat, light activity like walking is usually fine. If you have a fever, body aches, chest congestion or an upset stomach, rest until you recover, and skip the shared gym while you are contagious.
Do probiotics help your immune system?
Probiotics are live microbes found in some yogurts, fermented foods and supplements. Research on whether they prevent colds or other infections is mixed, and results seem to depend on the specific strain. They are generally safe for healthy people, but if you have a weakened immune system or a serious illness, ask your doctor before taking a probiotic supplement.
Stay active and well with PMR
Your primary care doctor is the right person to ask about vaccines, frequent infections and supplements. If pain is getting in the way of exercise or a good night's sleep, Physical Medicine & Rehabilitation of NY & CT (PMR) may be able to help. Request an appointment and a member of our team will be in touch.
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