7 Proven Ways to Boost Your Immune System

7 Proven Ways to Boost Your Immune System
January 12, 2024
RxLocal Team

During the winter months, health and wellness are more important than ever. With icy conditions, cold and flu, and an occasional case of the winter blues, make an extra effort to prioritize your health, including your immune system.

The immune system is among your body’s most important networks, keeping you safe from infection, sickness, and disease. Sometimes, though, it can use an extra boost, especially in the winter months.

Read on to get 7 science-backed tips and tricks for boosting your immune system this winter and keeping yourself healthy.

1. Eat Nutrient-Rich Foods

‍Strengthening your immune system can be as simple as the decisions you make at the dinner table. Research shows that specific nutrients, such as vitamin C, antioxidants, and dietary fiber, play a crucial role in fortifying your immunity system.

Vitamin C enhances the effectiveness of white blood cells. Antioxidants contribute to reducing inflammation and dietary fiber nourishes your gut microbiome. Wondering how to incorporate them into your daily diet?

 Per Healthline, these are the top immunity-boosting foods:

  • ‍Citrus fruits (like oranges, tangerines, and grapefruit)
  • Red bell peppers
  • Broccoli
  • Spinach
  • Yogurt
  • Garlic
  • Ginger
  • Turmeric

2. Stay Hydrated

Staying is important for all of your body’s systems, especially your immune system.

In the winter, when indoor heating can lead to dry conditions, maintaining hydration becomes even more crucial. To help you stay properly hydrated, try out these tips:

  • Set a hydration goal and track your water intake.
  • Carry a reusable water bottle with you throughout the day.
  • Consume hydrating foods, such as fruits and vegetables, with high water content.
  • Avoid excessive caffeine and alcohol, which can contribute to dehydration.
  • Use a humidifier in your home to add moisture to the indoor air.
  • Monitor the color of your urine. Pale yellow indicates proper hydration.

3. Get Some Sleep

Sleep allows your body’s systems — including your immune system — to rest and recharge.

Not getting enough sleep, according to the CDC, can significantly weaken your immune system. A new study shows that cutting your sleep time in half can cut your antibody production in half. If you want your body to be at its best, get to bed.

Here are a few tips to help you do it:

  • Create a bedtime routine to signal to your body that it's time to wind down.
  • Limit screen time before bed to decrease blue-light exposure.
  • Avoid large meals and caffeine close to bedtime.
  • Exercise earlier in the day.
  • Consider using a white noise machine or relaxing music to drown out background noise that might disturb your sleep.

For even more tips, read our blog, “How to Unlock the Secrets to Restful Sleep.”

4. Create an Exercise Routine

Studies show that just 30 minutes of moderate-to-vigorous exercise every day can stimulate your immune system and ward off infections.

In the winter months, when outdoor exercise can be challenging due to cold weather and limited daylight, it's essential to find creative ways to stay active indoors. Try any of these tips out:

  • Incorporate indoor workouts like yoga, Pilates, or bodyweight exercises into your routine.
  • Use home exercise equipment like resistance bands, dumbbells, or a stationary bike, to get up and move.
  • Try online fitness classes or workout apps to stay motivated and on track with your fitness goals.
  • Set achievable exercise goals and track your progress to stay motivated.

For more information, check out our blog, “How to Make the Right Workout Routine for You.”

5. Stock Up on Supplements

While it's always preferable to get nutrients from the food you eat, supplements can help you fill in any gaps in your diet and avoid nutrient deficiencies.

In turn, they can ensure your immune system stays strong.

Your local independent pharmacy should carry a wide variety of vitamins, minerals, and supplements that can support immunity. When you take a trip to the pharmacy, keep an eye out for any of these immune-boosting vitamins and supplements:

  • Vitamin C
  • Vitamin E
  • Vitamin A
  • Vitamin D
  • Folate / folic acid
  • Iron
  • Selenium
  • Zinc
  • Probiotics

If you don’t have a local pharmacy, or if you're in search of a new one, check out RxLocal's Pharmacy Finder. It can direct you to trusted pharmacies in your area and ensure you get the quality care you need.

6. Get Your Seasonal Vaccines

While you’re at the pharmacy, don’t forget about catching up on any vaccines you might need. Vaccines are a top-tier defense against illness, and by preventing illness, you can also protect your immune system.

Whether it's a COVID-19 vaccination or a routine immunization you need, talk to your pharmacist to make sure you aren’t behind.

If you aren’t sure where to get vaccines, look to RxLocal’s Vaccine Scheduler.

7. Manage Your Stress

NASD estimates that as much as 90% of all illnesses are stress-related.

During the winter season, when added stressors like inclement weather often loom at large, stress can be even more detrimental. As such, you should prioritize incorporating a few stress management practices into your daily routine.

A few ways to manage stress:

  • Incorporate mindfulness and deep breathing.
  • Practice progressive muscle relaxation.
  • Engage in yoga and stretching.
  • Seek support from friends and family.
  • Explore hobbies and creative outlets.
  • Consider professional help, if needed.


Your immune system is your body’s first line of defense, but in the winter months, it can always use a little boost.

Try out any of these practices — from eating the right foods to trying the right supplements to finding ways to slow down and relax — to make a positive impact on your immune system, in and out of the winter months.

With the right strategies by your side, you can ensure that your body stays healthy all year long.