8 simple ways to strengthen your immune system
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Immunity is the body's ability to protect itself against pathogens. Immunity is usually divided into innate (natural) immunity and adaptive (acquired) immunity. You can improve and maintain a good immune system with these 8 simple measures:
1. Eat healthy and varied
Ensure a healthy, varied, and fiber-rich diet. Choose plenty of vegetables, berries, fruit, and root vegetables, as well as fish and whole grain products. These contain important nutrients for the immune system, such as:
- Vitamin D
- Iron
- Vitamin C
- Vitamin A
- Zinc
- Vitamin B6
- Vitamin B12
- Folate
- Copper
For example, you get vitamin D from fish, zinc from whole grain products, and vitamin C from berries and fruit. Supplements can be used as an addition if needed.
2. Ensure sufficient vitamin D
Vitamin D plays an important role in the development of the immune system. Deficiency is common, especially in Nordic countries. You get vitamin D from sunlight, fish, and fortified dairy products, but it is often difficult to meet the needs through diet and sun alone.
Therefore, supplements are recommended, especially during the dark season. The recommended daily intake is at least 10 micrograms (μg) for both adults and children.
3. Support the immune system with vitamin C and zinc
Vitamin C and zinc contribute to the normal function of the immune system. Vitamin C is found in berries and fruit, while good sources of zinc are whole grains, dairy products, and meat.
Adults should get 75–100 mg of vitamin C daily. For children, the recommendation is 40–50 mg per day.
Vitamin C can help prevent colds, especially in physically active people. During illness, higher doses of vitamin C and zinc can be used temporarily to relieve symptoms and shorten the duration.
4. Stay active and spend time outdoors – but don’t overdo it
Regular physical activity strengthens the immune system. Exercise reduces stress and increases the production of "happy hormones."
Be active daily, for example by taking the stairs instead of the elevator. Do cardio training 2–3 times a week, and remember to prioritize recovery.
Avoid overtraining, as this can weaken the immune system and increase the risk of infection. When sick, rest and wait to exercise until you are fever-free.
5. Get enough sleep
Sleep indirectly affects the immune system. Lack of sleep can cause stress reactions that weaken the body’s defenses.
Most adults need 7–8 hours of sleep per night. Good sleep quality is important – uninterrupted sleep provides the best recovery. A healthy diet, regular activity, and calm evening routines can improve sleep.
6. Reduce stress
Long-term stress weakens the immune system by affecting the body’s functions. This makes you more susceptible to infections.
Short-term stress can sometimes have a temporary positive effect, but it’s important to avoid chronic stress.
7. Prioritize social relationships
Good health also means taking care of relationships. Social contact supports mental health, which in turn affects the immune system.
A simple walk with a friend in fresh air can provide physical activity, sunlight (vitamin D), and social interaction – a perfect combination for health.
8. Maintain good hygiene
Good hand hygiene is crucial. Wash your hands with soap when you get home, after using the toilet, and before meals. Also clean frequently used items like your mobile phone.
Sneeze into your elbow or a tissue, and throw it away after use. Avoid close contact with sick people and crowded places when there is a risk of infection.
When you first get sick
No matter how healthy your lifestyle is, it’s hard to avoid infections completely. An adult usually gets 2–4 colds a year, while children can get 6–10.
When illness occurs – rest, and don’t blame yourself. The body needs time to recover.