We rely on our immune system—a network of cells that defends the body against invaders like viruses, bacteria, and harmful toxins—to prevent and minimize illness. This complex system works tirelessly to keep us healthy, but it’s not foolproof.
“Think of immune resilience like a well-trained emergency response team; when functioning optimally, your immune system recognizes threats quickly, responds proportionally, and then stands down when the threat is resolved,” explains Angelo Falcone, M.D., an integrative medicine physician and founder of Dignity Integrative Health and Wellness.
While infallibility may be impossible, we all want our immune systems to be as strong and healthy as humanly possible. So how can you keep your immune system in tip-top shape? Ahead, experts weigh in on key signs your immunity is compromised, plus how to give it a fighting chance all year round.
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- ABOUT OUR EXPERTS: Angelo Falcone, M.D., is an integrative medicine physician and founder of Dignity Integrative Health and Wellness. Jamie Baham, M.S., R.D.N., L.D., is a registered dietitian and founder of Ladybug Nutrition.
Signs Your Immune Resilience Is Weak
When it comes to immune resilience, the goal isn’t to have an “overactive” immune system, since that can cause adverse autoimmune conditions, Falcone says. Instead, it’s about having a well-balanced immune system that responds proportionally to threats and recovers well. “The key to immune resilience is balance, because you want your immune system strong enough to fight infections but regulated enough to avoid attacking your own tissues,” Falcone explains. This distinction is more important than ever, as the prevalence of autoimmunity is rapidly increasing.
Ideally, our daily lifestyle would keep our immune system well-oiled and balanced, but chronic stress, poor sleep, nutrient deficiencies, and diets high in processed ingredients and sugar sabotage its function, according to Falcone. “I call it the ‘modern lifestyle storm,’” he says. As a result, many folks—not just those experiencing autoimmunity—are walking around with impaired immune function.
Read More: 5 Lifestyle Changes To Make If You’re Living With Autoimmunity
The signs of a compromised immune system can be subtle, but if you experience frequent colds, sluggish wound healing, lingering fatigue, brain fog, and/or gut issues, your body is asking for help, says Jamie Baham, M.S., R.D.N., L.D., a registered dietitian and founder of Ladybug Nutrition. “When your immune resilience breaks down, the body shifts from a strong and adaptable immune state to a more vulnerable one—where immune defenses are weakened and the body has a harder time protecting itself against illness and bouncing back from everyday stressors.”
How To Build Immune Resilience
While you can’t transform your immune system into a knight in shining armor overnight, small everyday actions can strengthen it over time. Start with the following basics to increase your immune resilience, spend less time down-for-the-count, and feel more robust overall.
1. Please, Get Some Sleep
Your immune system does its most important work while you sleep, says Falcone. While you rest, it produces infection-fighting cells, antibodies, and hormones like growth hormone and prolactin, all of which are crucial for proper immune function.
Your move: Aim for at least seven to nine hours of sleep a night, suggests Baham. “When you get seven to nine hours of sleep, you give your body a chance to rest, rebuild, repair, and rejuvenate for the next day,” she says. We know, we know, it’s easier said than done—but it’s really one of the biggest needle-movers you can work on right away.
Falcone recommends sticking to consistent sleep and wake times and nixing screens in the hour before bed to set yourself up for success.
2. Consider A Vitamin D Supplement
“Vitamin D acts more like a hormone than a vitamin, regulating over 1,000 genes, including many involved in immune function,” Falcone explains. It also supports the activity of immune cells and helps the body respond more effectively to potential threats.” As such, it’s an obvious place to start if your immune system is on the struggle bus.
Ideally, we’d spend enough time outside to get ample vitamin D from sunlight, but research suggests many Americans are deficient in the vitamin (especially in the winter months). That’s where supplementation enters stage left. “I recommend getting your blood level tested and supplementing with 2,000 to 4,000 IU of vitamin D daily to maintain optimal levels of between 40 to 60 ng/mL,” Falcone suggests. Take vitamin D supplements with fat-containing foods like avocado, fish, nuts, seeds, and olive oil for optimal absorption.
3. Up Your Zinc Intake
Zinc is an immunity superstar. Not only does it play a role in wound healing, but it’s also essential for immune cell development and communication, Falcone says. The mineral is found in oysters, beef, pumpkin seeds, and beans, but many people don’t get enough through diet alone.
As a result, Falcone recommends supplementing with eight to 15 milligrams of zinc daily. Just note that more isn’t always better here. In fact, supplementing with more than 40 milligrams of zinc a day can actually impair immune function, he explains. Research shows that high zinc levels can suppress the activity of T cells, a type of white blood cell crucial for fighting infections.
4. Get A Handle On Your Stress Levels
One of the many negative effects of your boss regularly emailing you at all hours of the night? “Chronic stress is known to increase levels of cortisol (the stress hormone), which can suppress immune function,” Baham says.
Read More: Is Eating More Protein The Solution To Your Stress?
Of course, all of the usual stress management strategies—think 10 minutes of meditation, deep breathing exercises, or even walks outside—are worth doing. Falcone’s biggest tip here, though? Set boundaries with your technology use. “Implement a digital sunset at least one hour before bed, use airplane mode during meals, and consider phone-free periods during the day,” he suggests. Not only do these practices regulate cortisol (research shows stress and screen time are undeniably related), but they help maintain the balance between your sympathetic and parasympathetic nervous systems, enhancing immunity and minimizing susceptibility to illness, he explains.
5. Brighten Up Your Diet
Your gut houses about 70 percent of your immune system, so supporting gut health directly supports immunity. “Focus on eating a variety of colorful fruits and vegetables to provide different phytonutrients, fermented foods like yogurt or sauerkraut for beneficial bacteria, and adequate protein intake for immune cell production,” Falcone says.
Baham seconds this, explaining that while there’s no such thing as an “immunity diet,” a colorful diet rich in antioxidants—including berries, artichokes, spinach, kale, and green tea—can help support long-term health and lower the risk of chronic illness and disease.
Further Immune Support
If you’re not sure where to start with immune system support, the tips shared here can help strengthen your foundation. That said, every journey (and body!) is different, and the most impactful action steps for you will depend on your unique health history, current state of health, environmental exposures, and other factors. If you sense your immune system isn’t functioning optimally, an integrative healthcare provider can help you address the various health and lifestyle influences that may be compromising your immunity.
This article was reviewed by Brian Tanzer, nutritionist and Director of Scientific and Regulatory Affairs at The Vitamin Shoppe.