How to Help Boost Your Immune System

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The immune system is quite amazing. It’s always at work, 24/7, year after year. It keeps track of your overall health and works hard to promote your well-being. But what is the immune system exactly? Is there anything you can do to improve and take care of your own well-being? Check out this overview of things we can do to fortify our immune system and the natural methods for staying healthy.

What Is the Immune System?

The immune system works as a defense mechanism against foreign and environmental substances that enter the body. This system consists of cells, tissues, and organs that actively search for these intrusions and aim to counteract and neutralize them. Having a functioning immune system involves the presence of physical defense mechanisms like the skin and secretion of mucus, as well as the presence of particular cells that protect, fight off invaders, and take other steps to maintain health.

Immune cells journey through the blood and tissues all the time, investigating and taking action where necessary. If it is necessary, elaborate signals prompt a greater number of immune cells to be activated. Collectively, the body’s accumulation of immune cells works together to showcase one of the most remarkable forms of biological protection known to nature. The immune system is able to recollect previously encountered threats. Vaccination is a technique for training the body’s immune system to remember and defend against a particular disease.

A strong immune system is one that is not overly activated or neglected. There are many things that can bring about a disruption of a person’s immune system: stress, insufficient rest, inadequate ingestion of fruits and vegetables, too much physical activity, or not enough physical activity.

Immune System Diseases

If the immunity is not properly regulated, troubles could arise. An inadequate or uneven immune system can trigger troubles that go from light sensitivity reactions to serious immune deficiencies or autoimmune diseases. Speak to your medical provider if you need support with issues related to your immunity.

Importance of Gut Health

It has been suggested that the majority of immune response is located within the gastrointestinal tract. This statistic points out the remarkable capability of the tissue that lines the gastrointestinal system to sift through and react to immense amounts of microorganisms and substances continually. The intestines are actually the biggest spot in the body to come into contact with outside substances. The locality is also extremely bustling with microbiological life– these miniature living creatures that aid us in digesting food and taking in nutrients. It is logical that providing your gastrointestinal tract with a healthy environment is beneficial as it will help enhance your immune system. The digestive tract is extremely sensitive and linked to our overall health, so much so that it is known as our “second brain.” Taking care of the second brain boosts the immune system as a whole.

Immune System and Age

As we get older, our immune systems become less able to defend us, which leads to a greater risk of sickness and more incidences of cancer. In countries with developed economies, the average lifespan has gotten longer, and with that, we have seen an increase in health issues connected to aging.

The findings of numerous studies have indicated that elderly individuals are prone to catching infectious illnesses and, more importantly, are more likely to pass away from them, in comparison to younger individuals. On the other hand, some people age with good health. Infections of the respiratory system, like the flu, COVID-19 and particularly pneumonia, are one of the top sources of mortality among individuals aged 65 and older throughout the globe. The exact cause is uncertain, but researchers have noticed that the proliferation of danger is associated with a drop in T cells, potentially stemming from the thymus shrinking as you get older and generating fewer T cells that can ward off illness. It is not clear if the decline in thymus function is the primary cause of the decline in T cells or if there are other contributing elements. Are there any queries about if the bone marrow is still able to craft the stem cells which give origin to the cells of the immune system effectively?

Older people’s response to vaccines has shown a decrease in their ability to fight off infections. Research into influenza vaccines indicates that the protection they offer individuals over the age of 65 is not as strong as what it is for healthy children who are over the age of two. Despite decreased effectiveness, vaccination against influenza and S. pneumoniae has had a considerable effect on decreasing the occurrence of sickness and death in elderly people in comparison to no vaccination.

It seems like there may be a relationship between diet and immunity in older adults. A type of malnutrition seen even in wealthy nations is called “micronutrient malnutrition.” This happens when an individual doesn’t get the necessary vitamins and trace minerals they need to function properly, which can often be supplied by dietary supplements. It is especially prevalent among the elderly. Elders usually consume less food and tend to have less variety in their meals. An inquiry of significance is whether dietary additions can aid elderly individuals in preserving a more robust immune system. Older people should discuss this question with their doctor.

Diet and Your Immune System

The immune system needs nourishment in order to be fully operative, just like any military force. Healthy immune system warriors need good, regular nourishment. Researchers have been aware for some time that those residing in deprivation and not receiving the adequate nutrition they need are more likely to suffer from contagious diseases. An example of this could be that researchers are unsure if particular dietary components, like processed foods or high amounts of simple sugars, will have a negative effect on the immune system. Few investigations have been conducted to this point on the connection between nutrition and human immune function.

Research has been conducted that suggests that a lack of micronutrients such as zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E may cause changes in the response of the immune system when tested in a laboratory setting. The effects on animals of alterations to their immune system are not as easy to determine, and there has not been an analysis of how similar deficiencies in humans affect the immune system.

So, what can you do? If you think the food you are eating is not supplying you with all of the micro-nutrients you need, such as not enjoying vegetables, using a multivitamin and mineral supplement everyday could give you more health advantages apart from any effect it might have on your immunity. Taking megadoses of a single vitamin does not. More is not necessarily better.

Stress and Immune Function

Nowadays, medical science realizes the strong connection between the psyche and physical health. The consequences of psychological tension can be connected to a broad assortment of illnesses, such as gastric distress, nettle rash, as well as cardiac problems. Despite the difficulties, researchers are energetically investigating the connection between tension and immune system capability.

For one thing, stress is difficult to define. One individual may experience a stressful event while another may not view it as such. It is hard for people to tell how stressed they feel in situations they find challenging, and similarly hard for researchers to verify if someone’s estimation of their stress level is accurate. The scientist can only record data which could be indicative of stress, such as the heart rate per minute, but these readings could also be due to other factors.

Most researchers who are examining the link between stress and immune functioning do not typically focus on sudden, brief stressors, but instead focus on longer-term distress which can occur frequently, such as stress caused by family, friends, and colleagues, or the pressure to perform well at everyone’s job. Researchers are exploring if prolonged stress has a detrimental impact on the body’s defense system.

It can be difficult to conduct research in humans that scientists would categorize as a “controlled experiment.” In a regulated experiment, the researcher can alter just a single element, like the amount of a given chemical, and then determine the outcome of that alteration on some other quantifiable event, such as the amount of antibodies generated by a specific kind of immune cell when exposed to the chemical. It is not feasible to exercise control over a living creature, especially a human, because a lot of things may be transpiring at the same time as measurements are being conducted.

Despite the inevitability of challenges when attempting to quantify the interaction between stress and the immune system, researchers are making steady progress.

Increase Immunity the Healthy Way

A lot of items found in shops advertise that they can enhance or back up the immune system. The idea of improving one’s immune system is not supported by scientific evidence. Increasing the quantity of cells in the body, be it of the immune system or otherwise, does not always yield beneficial results. As an example, those who take part in “blood doping” – putting blood into their systems to enhance the amount of blood cells and better their performance – could be at risk of strokes.

Trying to improve the immune system cells is especially difficult because of the many distinct cell types within the immune system that respond to various microbes in numerous manners. Which cells should you boost, and to what number? So far, scientists do not know the answer. It is well-documented that the body produces immune cells on an ongoing basis. Without a doubt, it produces a lot more lymphocytes than is essential. The superfluous cells eliminate themselves via a common practice of cell death known as apoptosis – some are eliminated even before they are used, while others are taken out after the conflict has been won. Nobody is aware of the specific quantity of cells or what combination of cells is necessary for the immune system to work at its peak.

Foods to Eat to Support Your Immune System

Are you aware that consuming a large quantity of processed foods, saturated fats, sodium, and sugar can have an adverse effect on one’s immunity? We give a large amount of consideration to drugs and keeping away from germs, but an effective initial defense against many immune problems may be to fortify your body with healthy food.

Start by eating the rainbow. Make sure to include colorful fruits and vegetables in your meal plan, as they contain antioxidants and essential vitamins. Eating these types of foods can also assist in bolstering your immune system.

Fermented Foods

Fermented or probiotic foods, such as kimchi, sauerkraut, kombucha, yogurt, and kefir, have the potential to be useful for overall health since they contain living microorganisms. Millions of supportive microorganisms are contained in your busy inner habitat, the microbiome. A robust microbiome is associated with improved digestion, a more resilient immune system, and the creation of distinct enzymes and vitamins.

Foods High in Vitamin C

Vitamin C helps the body produce white blood cells. Not having enough of this common nutrient can make you more vulnerable to getting ill. The human body does not produce Vitamin C on its own, so to strengthen the immune system, it is wise to consume foods that are high in Vitamin C, such as oranges, grapefruits, tangerines, kiwifruit, strawberries, bell peppers, and dark greens like broccoli and kale.

Healthy Fats & Oils

Providing your body with beneficial fats, particularly Omega-3 fatty acids (EPA & DHA), can help encourage a favorable reaction to inflammation and activates healthy immunological cells. These fats can be sourced from Olive oil, flax seed oil, and 100% wild Salmon oil.

Herbs & Supplements to Boost Your Immune System

No matter your diet, using supplements can provide your body with reliable nutrition and bolster its natural immune system.*

Vitamin C

The immune system requires certain minerals and vitamins in order to effectively function—especially the well-known antioxidant Vitamin C. Make sure to gain the highest benefit from every Vitamin C tablet with a formula developed especially for absorption. Similar to Immune Defense Vitamin C + Elderberry, this product is made with fermented C so your body can easily utilize the beneficial ingredients.


Supported by up-to-date scientific research and hundreds of years of traditional use, Black Elderberry (Sambucus nigra), can be a great inclusion to a collection of immune enhancing supplements. Elderberry can be taken on a regular basis to improve your health, or you can begin using it as soon as you start to feel the symptoms of a health issue. Have a look at our Essential Guide to Black Elderberry to know more on the advantages and applications of this much-respected superfood.

Vitamin D3

Much of the time, people are not aware of how important Vitamin D is for a healthy immune system, but new studies illustrate that having proper Vitamin D levels can impact immune system performance. This Vitamin A, which is able to be dissolved in fat, is known as the “sunshine vitamin” because it’s created by the body when exposed to the sun’s rays. Covering one’s skin, wearing sunscreen, or limiting sun exposure can reduce the ability to produce vitamin D naturally. Consider adding Vitamin D3 that is easily assimilated in order to promote a healthy and active immune system.


The connection between gut wellbeing and immune system health is so strong that you can gain two rewards when you take a supplement to maintain your gut health. Search for an easy to take probiotic pill with Probiotic All-Flora™. This supplement is specifically made to improve your digestion and immune system and contains 10 billion CFU of clinically tested ingredients that work in unison to help you feel your best.*


Zinc is a nutrient that helps maintain the immunity of the body’s cells, allowing them to combat pathogens rapidly and effectively. It is advisable to take a Zinc supplement as the body does not have the capacity to store this nutrient. New Chapter has designed a fermented Zinc compound which is 1.6 times more easily taken up by the body than normal zinc gluconate. You can also acquire Zinc from animal sources like shellfish and beef.

The Bottom Line

The immune system is an extraordinary system that is actively functioning in the body right this moment. Gaining knowledge of how the body operates and being mindful of factors that keep it functioning optimally can contribute to good health.

When it comes to providing your body with vitamins and minerals for optimal immunity, New Chapter® only relies on the most impressive selection of fruits, vitamins, fungi, and herbs that your organism can properly assimilate. It is part of New Chapter’s commitment to providing top-notch wellness services, enabling you to be your best self!


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