Eat more nutrient-dense foods

A healthy diet is key to good health, but some foods are particularly powerful immune boosters. From Vitamin C packed citrus fruits to inflammation busting ginger, there are plenty of foods that are easy to incorporate into your diet. Be sure to add a variety of these foods to your meals to increase your chances of staving off any viruses.

Get adequate sleep

German scientists recently discovered that getting a good night's sleep is vital for boosting the effectiveness of the immune system's T cells, responsible for attacking any foreign bodies entering the system. When the body is asleep these cells activate integrins -- a type of protein -- which enable the cells to attach themselves to targets such as a virus and defend the body from attack. So by getting at least 7-8 hours a night (ideal amounts vary per person) you'll be doing yourself a world of good.

Minimize stress

According to Harvard Health, scientists are looking into the relationship of stress on the immune system. While it's difficult to determine the exact impact of stress, short-term stressors, such as panicking about the virus, might not be so damaging as long-term stressors such as relationship issues or job-related stress that may impact the immune system. Where possible try and cut the stress from your life, which is easier said than done, but prayer and moments of reflection are helpful to lean on.

Incorporate antivirals into your diet

Herbal remedies, such as echinacea, have been found to stimulate the immune system, while probiotics, found in supplements or fermented foods, may have a positive effect on gut bacteria and therefore boost the immune system. Vitamins C, D, B6 and E are particularly useful too in fighting viruses and most are effective in food sources listed among the foods listed above. Whatever supplements you choose to take, make sure you get advice from a medical professional.


Scientists have been looking to find out exactly how exercise impacts the immune system. According to a 2019 study, exercise is paramount in boosting the immune system thanks to improving metabolic health and the body's defense activity. A simple 30-minute walk a day benefits the system by producing more white blood cells that fight infection.

Get outside

Scientists believe that breathing in an airborne chemical produced by plants -- phytoncide -- can increase the levels of white blood cells in the body, enabling you to fight off infections and diseases. Taking a walk can also reduce your stress levels, which is imperative in boosting your immune system, and boosts your Vitamin D, essential for reducing inflammation, which in turn helps the immune system.

Keep alcohol intake moderate

While alcohol can damage the liver and cardiovascular system, scientists have also discovered that it can disturb the healthy microbes in your gut that act as a barrier against bad bacteria which affects the immune system. Studies found that alcohol further diminishes the number and functionality of cells in the body that boost the immune system. So keep your alcohol intake to a minimum to give your body all the chances to fight a potential virus.