How To Optimize Your Immune System – Your 2021 Guide

Updated: Apr 1, 2021


The immune system consists of two processes that work to protect your body from pathogens.

These two entities are:

  • The innate (non-specific) immunity

  • The acquired (specific) immunity

Optimizing the function of your immune system will ensure that your body remains clear of infections and harmful pathogens.

In this article, we will cover some helpful ways to optimize the function of your immune system.


Scientists repeatedly emphasize the importance of nutrition for increasing the efficiency of the immune system.

In one study conducted by Evidence-Based Complementary and Alternative Medicine, researchers identified numerous foods that modulate the immune system, including broccoli, garlic, and ginger.

Another large study published by Cambridge University inspected the effects of vitamins on immune cells and antibodies.

Vitamin D was one of the studied compounds. Researchers found that vitamin D is essential for the intercellular signalling that occurs between different immune cells – regulatory and effector cells.

Physical Activity

Hundreds of studies have confirmed the positive impact of regular physical activity on the functioning of the immune system.

In a 2018 study, researchers concluded that even moderate physical activity is enough to stimulate immune cells.

Scientists are unsure of the underlying mechanisms that lead to this result; however, several hypotheses have been proposed, including the optimization of the intercellular signaling of immune systems.

Additionally, exercise could improve the process of producing hormones and neurotransmitters, which is crucial for optimal functioning of the immune system.

It is important to strike a balance, so we recommend light jogging, cycling, and yoga as great daily exercises you can do.

Sleep Quality

Poor sleep quality (e.g., insomnia) deteriorates several physiological functions, including cognitive abilities, metabolism, and immunity.

For this reason, experts recommend sleeping around 7–8 hours a night to regulate certain pro-inflammatory metabolic pathways that mess with the wiring of your immune system.


Chronic stress is a classic trigger of relative immunosuppression.

When you become emotionally stressed, your body releases large amounts of stress hormones, such as epinephrine, norepinephrine, and cortisol.

Cortisol possesses anti-inflammatory and immunosuppressive properties that interfere with the normal function of the immune system.

The good news is that the regular practice of stress-relieving activities interrupts the production of cortisol.

Examples of anxiolytic (stress-reducing) activities include yoga, drawing, painting, listening to music, or simply practicing meditation for 10 minutes or so.


If you have any underlying health issues, you may want to speak with your primary care physician before trying any extreme home remedies. But be sure to also think for yourself, and listen to your body keenly.


Boosting the function of your immune system has become more important than ever, especially with the on-going pandemic of COVID-19.

We hope that this article managed to highlight some helpful tips to promote the function of your immunity.

If you have any questions, concerns, or some additional immune-boosting tips to help us out, feel free to message us.

Check the home page of the website to see some partners of ours. They can help you more to learn and heal your immune system.

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